Cauliflower Pumpkin Soup is my cozy-season reset! It’s creamy, vibrant, and somehow light enough to crave all week long.
Smooth, spiced just right, and rich in flavour, this cauliflower and pumpkin soup soup manages to feel both nourishing and indulgent. Cauliflower gives it that velvety texture, pumpkin purée brings a hint of sweetness, and coconut milk ties everything together into something worth slowing down for. It’s comforting without being heavy, balanced without trying too hard, and exactly what you want simmering on the stove when the weather cools.
Serve it with my creamy kale Caesar salad or a thick slice of easy no-knead bread. Or go full fall with pan-seared apple pork chops and glazed carrots. Whatever’s on the table, this soup fits right in.
Why You’ll Love This Cauliflower Pumpkin Soup
- Creamy meets clean. Cauliflower brings the body; pumpkin keeps it bright.
- Quick comfort. A 30-minute simmer delivers restaurant-level flavour.
- Naturally dairy-free. Coconut milk makes it lush and satisfying without the heaviness.
- Make-ahead gold. Freezer-friendly, fridge-friendly, basically foolproof.
- Crowd appeal built in. Wholesome enough for a weekday, cozy enough for guests.
Gather Your Ingredients
Before you start chopping, here’s a quick look at what makes this pumpkin and cauliflower soup so silky and flavourful. Each ingredient earns its place! Simple, healthy staples that come together like they were meant to be in the same pot.
We skip roasting to keep it weeknight-easy; a quick sauté and warm spices build depth fast (and the coconut milk makes it taste slow-cooked).
Here’s exactly what you’ll need to make it in a little bit more detail:
- Olive Oil (or Avocado Oil): For sautéing the onions and garlic. Olive oil adds that hint of richness and depth; avocado oil is great if you want a neutral flavour or higher smoke point.
- Onion: The base of the flavour. It softens into sweetness as it cooks, grounding the soup and balancing the pumpkin’s natural sugar. White or yellow onion works best in this pumpkin soup recipe.
- Garlic: A little goes a long way! It brightens everything and gives the soup that “made-from-scratch” aroma when it hits the pan.
- Ginger: Adds warmth and a gentle spice that keeps the soup from leaning too sweet. Ground ginger works, but fresh gives it more lift.
- Cauliflower: The quiet hero here. Once blended, cauliflower makes the soup thick and creamy without cream, while keeping it light and veggie-forward. You can use fresh or frozen cauliflower florets for this cauliflower soup recipe.
- Pumpkin Puree: Canned or homemade — either works beautifully. Pumpkin brings colour, natural sweetness, and that unmistakable fall flavour. PRO TIP: Just be sure you’re not grabbing pumpkin pie filling!
- Broth: Use a good one. It’s the backbone of your soup, so if it tastes great on its own, your finished soup will too. Either chicken or vegetable broth work in this cozy soup recipe.
- Coconut Milk: For richness and body. It gives a subtle creaminess and rounds out the spices with a hint of natural sweetness. Use unsweetened full-fat coconut milk for best results. However, if you don’t have any on hand, you can swap it with heavy cream, half-and-half, or a dairy-free option like cashew cream.
- Ground Cumin + Smoked Paprika: The flavour duo that makes this soup memorable — earthy, a touch smoky, and deeply cozy.
- Lemon Juice: The secret weapon. A squeeze at the end wakes up all the flavors and keeps the soup from tasting flat.
- Salt + Pepper: Season generously. The pumpkin and cauliflower need a little help to shine.
Toppings aren’t mandatory here, but they turn this pumpkin and cauliflower soup into something restaurant-worthy. A drizzle of coconut cream or crème fraîche adds contrast and creaminess. Toasted pepitas or toasted pecans bring crunch (and make it look extra pretty). Fresh herbs such as parsley, cilantro, or thyme, wake up the colour and flavour. And if you like a little heat, a pinch of chili flakes or swirl of chili oil on top does the trick.
Cooking for kids? Skip chili oil and finish with yogurt + croutons for crunch.
Pro Tips for the Best Cauliflower Pumpkin Soup
You can find full instructions for how to make this healthy pumpkin soup with cauliflower in the recipe card down below, but here are a few quick tips to keep in mind:
- Season in layers. Season as you go, taste again before blending, and finish with one last pinch at the end. It’s how you get depth without overdoing it.
- Simmer uncovered. A little evaporation thickens the soup naturally and concentrates flavour. If it feels too thin after blending, just let it bubble a few more minutes. If it feels too thick, add a little extra coconut milk or broth.
- Control the richness. For an ultra-creamy texture, use the full can of coconut milk. For a lighter soup, start with half and thin it with extra broth until it feels right.
- Blend for texture, not just smoothness. Puree until it’s silky, then stop. Over-blending can make it gummy. Immersion blender = less mess. However, if you’re using a stand blender, vent the lid slightly so steam doesn’t build up. Blend in batches if needed and start slow; hot soup expands more than you think.
- Don’t skip the lemon. That squeeze of acid at the end brightens everything and balances the coconut milk. If you don’t have lemon, a splash of apple cider vinegar works in a pinch.
- Make it ahead. This soup gets better after a day in the fridge as the flavours meld. Reheat gently on the stove and whisk in a splash of coconut milk or broth to bring it back to life.
Variations & Substitutions
- Make it spicy. Add a dash of cayenne, a spoonful of curry paste, or a dollop of harissa for a smoky, slow-building heat.
- Change up the spice profile. Swap cumin and paprika for curry powder, garam masala, or turmeric for a completely different vibe.
- Prefer roasted flavour? Roast the cauliflower — and even some cubed fresh pumpkin — for a deeper, nuttier taste.
- Add extra veggies. A handful of carrots, potatoes, or sweet potatoes blend right in and makes the colour even more vibrant.
- Brighten it up. A squeeze of lime juice or even a sprinkle of flaky salt before serving adds a little tang and balance.
How to Store, Freeze & Reheat Cauliflower Pumpkin Soup
In the Fridge: Let the soup cool completely, then store it in an airtight container for up to 4 days. The texture may thicken slightly as it chills but it’ll loosen up again once reheated.
In the Freezer: Freeze your pumpkin cauliflower soup in individual portions or larger freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating. Avoid freezing in glass jars unless they’re specifically freezer-safe; this soup expands a bit as it freezes. RECIPE NOTE: Freezing with coconut milk is fine; however, it may separate slightly. Just whisk while reheating and it goes silky again.
How to Reheat: Warm gently on the stovetop over medium-low heat, stirring occasionally. Add a splash of coconut milk, broth, or water to bring it back to that silky consistency. You can also reheat single servings in the microwave — 1–2 minutes, stirring halfway through, does the trick.
Frequently Asked Questions
Cauliflower is technically a low-carb vegetable with a small amount of protein. It’s mostly fiber and water, which is why it feels light but still satisfying. It’s perfect for soups that taste creamy but stay on the healthy side.
Absolutely, they balance each other beautifully! Cauliflower adds body and creaminess without overpowering, while pumpkin brings natural sweetness and colour. Together, they make soups and curries taste rich and cozy without needing a lot of cream or starch.
A touch of acid. That squeeze of lemon (or apple cider vinegar) at the end brightens everything and keeps the flavours balanced. If you love pumpkin as much as I do, try our classic pumpkin soup next — it’s pure, velvety comfort in a bowl.
Overcooking the vegetables or skipping the acid at the end. Pumpkin needs a little brightness to shine, which is why lemon or vinegar is so important here. Also, avoid adding too much liquid up front — it’s easier to thin than to fix a watery soup.
Spices and salt — cauliflower is mild by nature, so it really wakes up with smoked paprika, cumin, or curry powder. A quick sauté of onions and garlic builds a deep base of flavour, just like in my creamy cauliflower soup recipe.
This soup is versatile. Add shredded chicken, sautéed shrimp, or a scoop of cooked lentils or white beans for a plant-based boost. Crunchy chickpeas, crispy prosciutto, or parmesan chips on top also double as a fun garnish and protein hit.
More Cozy Fall Recipes to Try Next
If your kitchen’s already smelling like fall, these recipes will fit right in.
- Soft Pumpkin Bread with Cream Cheese Frosting – Moist, spiced, and perfectly sweet.
- Creamy Pumpkin and Chicken Curry – Cozy curry with tender chicken and fall flavour.
- Apple Pie Cinnamon Rolls – Warm apples, soft dough, cozy vibes.
- Cream of Mushroom and Wild Rice Soup – Rich, savoury, and perfect for cold nights.
- Honey Roasted Brussels Sprouts – Crispy, caramelized, and perfectly sweet.
- Apple Crumble–Inspired Air Fryer Apples – All the cozy flavour, none of the fuss.
Or head over to my fall recipes for more cozy comfort food, from soups to sweets to everything in between.
LOVE THIS RECIPE? PIN IT FOR LATER!
Cauliflower Pumpkin Soup
Ingredients
- 2 tbsp olive oil or avocado oil
- 1 medium onion chopped
- 3 cloves garlic minced
- 1 tsp fresh ginger (or ½ teaspoon ground ginger) grated
- 2 cups fresh or frozen cauliflower florets
- 2 cups pumpkin purée (canned or homemade)
- 4 cups vegetable broth
- 1 (14oz) can full-fat unsweetened coconut milk
- 1.5 tsp ground cumin
- 1 tsp smoked paprika
- salt and freshly ground black pepper to taste
- juice of ½ lemon
OPTIONAL TOPPINGS
- toasted pumpkin seeds (pepitas)
- toasted pecans
- a drizzle of coconut cream or yogurt
- sourdough croutons
- fresh herbs (cilantro, parsley, or thyme)
- chili flakes for a little kick
Instructions
- Heat the olive oil in a large pot over medium heat. Add onion and cook for about 5 minutes, until soft and translucent. Stir in garlic and ginger, cooking for another minute until fragrant.
- Add cauliflower, pumpkin purée, cumin, smoked paprika, and nutmeg. Stir well to coat everything in the spices. This step helps the flavours bloom.
- Pour in the vegetable broth. Bring to a gentle boil, then reduce heat to a simmer. Cook uncovered for 15–20 minutes, until the cauliflower is fork tender.
- Use an immersion blender to purée the soup directly in the pot (or transfer carefully to a blender). Blend until silky and uniform.
- Stir in the coconut milk and lemon juice. Simmer gently for another 5 minutes to let the flavours come together, but don’t boil. Taste and adjust seasoning with more salt, pepper, or lemon as needed.
- Ladle into bowls and top with toasted seeds, a swirl of coconut cream, and fresh herbs, if desired.
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Notes
Nutrition
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