Embrace the cozy flavors of fall with a velvety, comforting bowl of Cauliflower and Pumpkin Soup! This recipe brings together simple, wholesome ingredients and transforms them into a warm and nourishing meal that’s both satisfying and nutritious.
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With a hint of spice and a creamy finish, this soup is perfect for a chilly evening or as a make-ahead lunch to enjoy all week. Whether you pair it with some crusty bread or enjoy it solo, the soup is easy to make and full of comforting flavor. Plus, it's versatile enough to suit a variety of tastes and dietary needs. If you’re in the mood for more cozy soups this season, you should also try my Meatball Soup with Sweet Potatoes and Butternut Squash and my Hearty Pickle Soup Recipe.
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Why we love this recipe
- Simple Ingredients: Easy-to-find ingredients that you might already have on hand.
- Perfect for Fall: With pumpkin, cauliflower, and warm spices, it’s filled with comforting fall flavors, like my Pumpkin Spice Bundt Cake!
- Healthy and Nutritious: Like these Healthy Turmeric Oven Roasted Vegetables, this soup is loaded with veggies and healthy spices.
- Creamy and Dairy-Free: The coconut milk makes it rich and creamy without any dairy.
- Great for Meal Prep: Like our Parmesan Pasta with Roasted Vegetables and the Sweet Chili Salmon, the soup stores well in the fridge, so you can make it once and enjoy it for days.
Ingredients
- Mirepoix: A classic French cooking base of diced onion, carrot, and celery—adds a depth of flavor that brings everything together.
- Olive Oil: To sauté the onion, celery, and carrot.
- Pumpkin or Butternut Squash: You can use either pumpkin or butternut squash. Both work great! Pumpkin has a mild, earthy sweetness and butternut squash is slightly sweeter and creamier. It’s also a bit easier to peel and cube.
- Cauliflower: Fresh or frozen cauliflower works. When choosing fresh cauliflower make sure to choose a firm, heavy cauliflower head with a creamy white color, fresh green leaves, and no dark spots or soft areas. If you like cauliflower recipes, you should definitely try my Cauliflower Steak with Prosciutto and Burrata.
- Seasoning: We'll add salt, pepper, ground ginger, and cumin.
- Coconut Milk: Adds a rich, creamy texture to the Cauliflower Pumpkin Soup, giving it a subtle sweetness. It’s a great dairy-free option that enhances the soup’s flavor. Make sure it's room temperature, so the milk doesn't curdle.
see the recipe card below for a full list of ingredients and quantities
Substitutions and Variations
- Coconut Milk: For a different creamy base, substitute with heavy cream, almond milk, or cashew milk. Each will add a slightly different flavor though.
- Pumpkin or Butternut Squash: Swap with sweet potato. It makes a great substitute for pumpkin or butternut squash. And, if you like sweet potatoes, try this Sweet Potato and Zucchini Hash Browns. You can even serve it as a side dish next to the soup.
- Spices: If you don’t have cumin or ground ginger, try using curry powder (like in this Slow Cooker Turkey Curry or this Curried Rice Sautee) or a pinch of smoked paprika.
- Make it Spicy: Add a pinch of red pepper flakes or cayenne.
- Add Protein: Add cooked chickpeas (like in this Chickpea and Crab Salad) or shredded chicken for extra protein, turning it into a more filling meal.
- Texture Variation: Leave some cauliflower pieces whole for a chunkier texture, or add roasted pumpkin seeds for a crunchy garnish.
Preparation
STEP 1: Sauté the Mirepoix
Heat olive oil in a large pot or Dutch oven over medium-high heat. Add onion, garlic, carrot, and celery. Sauté for 5 minutes, or until the onions are soft and translucent.
STEP 2: Add Spices and Vegetables
Add cumin, ground ginger, salt, and pepper. Stir well for 1-2 minutes to let the spices meld together. Stir in the pumpkin (or squash) and cauliflower.
STEP 3: Simmer the Soup
Pour in the water. Bring it to a boil, then reduce heat to a simmer. Cover slightly and cook for 20-25 minutes, or until the pumpkin and cauliflower are tender.
STEP 4: Blend and Add Coconut Milk
Use an immersion blender (or a regular blender in batches) to blend the soup until smooth. Stir in the coconut milk and heat gently without boiling. Adjust salt and pepper as needed.
Top Tips
- You can also try roasting the pumpkin (or squash) and cauliflower before adding them to the pot. This enhances their natural sweetness and gives the soup a richer flavor.
- If you prefer a bit more texture, blend only part of the soup and mix it back in with the rest.
- Add salt and spices in stages, adjusting as you go. This ensures you won’t accidentally over-season.
- Let the soup sit for a few minutes after cooking so the flavors can meld together. It often tastes even better after resting or as leftovers the next day!
- Use fresh cilantro and a sprinkle of pumpkin seeds as a garnish, to add a nice contrast in texture and a pop of color.
Frequently Asked Questions
Cauliflower soup can taste bitter if the cauliflower is overcooked, if it’s old, or if it’s cooked at too high heat. All this can bring out bitter sulfur compounds. To balance the bitterness, you can season it with a little more salt or add a splash of lemon juice for acidity.
This could be due to underseasoning. To fix this, try adjusting the seasoning with more salt, pepper, or spices. You can also use a flavorful broth instead of water, and try roasting the cauliflower beforehand to bring out its natural sweetness and deepen the flavor.
Pumpkin soup is highly nutritious! It's packed with vitamins A, C, and E, antioxidants, iron, and fiber. It's naturally low in calories and made with wholesome ingredients, it’s a light yet filling option.
Serving suggestions
Serve the soup with slices of crusty bread made by toasting bread like in this Burrata Bruschetta recipe or this Sun-Dried Tomato and Mango Crostini recipe. You can also serve it with garlic toast for dipping. Try serving the soup in a hollowed-out bread bowl, or, you can serve it in a hollowed-out pumpkin bowl and use the flesh in the soup. If you'd like to serve it next to a protein dish, this Chicken, Sausage and Rice is perfect as a complete meal. You can also serve it next to a fresh salad like this Tuna Caesar Salad or this Arugula and Spinach Salad.
Storing and reheating
Storing: Let the soup cool completely, then transfer it to an airtight container. It can be stored in the refrigerator for up to 5 days or in the freezer for up to 2–3 months.
Reheating: Reheat refrigerated soup on the stovetop over medium heat. Be careful as the soup may stick to the bottom of the pot. Stir occasionally to prevent sticking and burning. If you're reheating from frozen, let it thaw in the fridge overnight, then heat on the stovetop until warmed through.
Try our other soup recipes
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Recipe
Cauliflower and Pumpkin Soup
Equipment
- Dutch oven or large soup pot
Ingredients
- 2 tablespoons olive oil
- 1 onion chopped
- 3 cloves garlic chopped
- 1 carrot diced
- 2 celery stalks diced
- 2 teaspoons salt or to taste
- 3/4 teaspoon ground black pepper or to taste
- 1 teaspoon ground ginger
- 2 teaspoons cumin
- 1 pound pumpkin or butternut squash, peeled and diced
- 1 small cauliflower head florets only
- 7 cups water
- 1 cup coconut milk room temperature
To Garnish:
- Cilantro optional
- pumpkin seeds optional
Instructions
- Heat the olive oil in a large Dutch oven or pot over medium heat. Add the onion, garlic, carrot, and celery and sauté (stirring occasionally) for about 5 minutes, until the onions are soft and translucent.2 tablespoons olive oil, 1 onion, 3 cloves garlic, 1 carrot, 2 celery stalks
- Add the salt, ground black pepper, ground ginger, and cumin. Stir well for 1-2 minutes to let the spices blend together.2 teaspoons salt, 3/4 teaspoon ground black pepper, 1 teaspoon ground ginger, 2 teaspoons cumin
- Add the pumpkin (or squash) and cauliflower. Stir to coat the veggies with the spices.1 pound pumpkin, 1 small cauliflower head
- Pour in the water, bring it to a boil, then reduce to a simmer. Cover slightly and cook for 20-25 minutes, or until the pumpkin and cauliflower are tender.7 cups water
- Use an immersion blender (or a regular blender in batches) to blend the soup until smooth. Stir in the coconut milk and heat gently without boiling. Adjust salt and pepper as needed.1 cup coconut milk
- Ladle the soup into bowls and garnish with cilantro and pumpkin seeds, if desired.Cilantro, pumpkin seeds
Notes
- You can also try roasting the pumpkin (or squash) and cauliflower before adding them to the pot. This enhances their natural sweetness and gives the soup a richer flavor.
- If you prefer a bit more texture, blend only part of the soup and mix it back in with the rest.
- Add salt and spices in stages, adjusting as you go. This ensures you won’t accidentally over-season.
- Let the soup sit for a few minutes after cooking so the flavors can meld together. It often tastes even better after resting or as leftovers the next day!
- Use fresh cilantro and a sprinkle of pumpkin seeds as a garnish, to add a nice contrast in texture and a pop of color.
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