Cauliflower and Pumpkin Soup
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.
Servings: 6
Calories: 98kcal
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
- ¾ 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, ¾ 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.
Nutrition
Calories: 98kcal | Carbohydrates: 13g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 855mg | Potassium: 578mg | Fiber: 3g | Sugar: 5g | Vitamin A: 8151IU | Vitamin C: 32mg | Calcium: 63mg | Iron: 2mg