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–+ servings
two bowls of cauliflower and pumpkin soup with chopped cilantro and a swirl of coconut cream on top. plate with a dirty soup spoon next to it.

Cauliflower Pumpkin Soup

This creamy cauliflower pumpkin soup blends pumpkin, cauliflower, coconut milk, and warm spices into a smooth, cozy bowl that’s ready in about 30 minutes.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 Servings

Ingredients

  • 2 tbsp olive oil or avocado oil
  • 1 medium onion chopped
  • 3 cloves garlic minced
  • 1 tsp grated fresh ginger or ½ teaspoon ground ginger
  • 2 cups fresh or frozen cauliflower florets
  • 2 cups pumpkin purée not pumpkin pie filling
  • 1.5 tsp ground cumin
  • 1 tsp smoked paprika
  • salt and freshly ground black pepper to taste
  • 4 cups vegetable broth
  • 1 (14-ounce) can full-fat unsweetened coconut milk
  • juice of ½ lemon

Optional Toppings

Instructions

  • Heat the oil in a large pot over medium heat. Add the onion and cook for about 5 minutes, stirring occasionally, until soft and translucent. Add the garlic and ginger and cook for 1 minute, until fragrant.
    diced white onions and minced garlic cooking in a pot.
  • Stir in the cauliflower, pumpkin purée, cumin, smoked paprika, salt, and pepper. Stir well so everything is evenly coated in the spices.
    cauliflower florets, spices, and pumpkin puree in a soup pot.
  • Pour in the vegetable broth and bring to a gentle boil. Reduce the heat and simmer uncovered for 15–20 minutes, or until the cauliflower is very tender and easily pierced with a fork.
    orange cauliflower floret being pierced by a fork over a pot of cauliflower pumpkin soup.
  • Remove the pot from the heat and use an immersion blender to purée the soup until smooth and silky. If using a regular blender, carefully blend the hot soup in batches.
    immersion blender blending pumpkin cauliflower soup in a pot.
  • Stir in the coconut milk and lemon juice. Return to low heat and gently simmer for about 5 minutes without boiling. Taste and adjust the salt, pepper, or lemon juice as needed.
    pot of pumpkin cauliflower soup with a wooden spoon.
  • Ladle into bowls and finish with your favourite toppings.
    close up of a bowl of pumpkin and cauliflower soup with a swirl of coconut cream and chopped cilantro on top.

Notes

Use full fat coconut milk for the creamiest texture. Light coconut milk or almond milk won’t give the same body.
Don’t over blend. Stop once the soup is smooth and silky. Over-processing can make it gluey.
Season in stages. Taste after blending and again before serving. Pumpkin and cauliflower both need enough salt to shine.
Simmer uncovered. If the soup feels thin, a few extra minutes will naturally thicken it. If it’s too thick, add a splash of coconut milk or broth.
Storage: Keep in the fridge for up to 4 days or freeze for up to 2 months. Reheat gently with a splash of coconut milk, broth, or water.

Nutrition

Serving: 1Serving | Calories: 98kcal | Carbohydrates: 13g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 643mg | Potassium: 319mg | Fiber: 4g | Sugar: 6g | Vitamin A: 13215IU | Vitamin C: 21mg | Calcium: 41mg | Iron: 2mg
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