Go Back
–+ 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

Cauliflower Pumpkin Soup is creamy, spiced, and feel-good all at once! Rich enough to comfort, light enough to crave any night of the week.
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 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

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.
    diced white onions and minced garlic cooking in a pot.
  • Add cauliflower, pumpkin purée, cumin, smoked paprika, and nutmeg. Stir well to coat everything in the spices. This step helps the flavours bloom.
    cauliflower florets, spices, and pumpkin puree in a soup pot.
  • 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.
    orange cauliflower floret being pierced by a fork over a pot of cauliflower soup.
  • Use an immersion blender to purée the soup directly in the pot (or transfer carefully to a blender). Blend until silky and uniform.
    immersion blender blending an orange soup in a pot.
  • 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.
    pot of orange soup with a wooden spoon.
  • Ladle into bowls and top with toasted seeds, a swirl of coconut cream, and fresh herbs, if desired.
    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 salt to shine.
Simmer uncovered. If it feels thin; a few extra minutes will naturally thicken it up. If it feels thick, add a little extra coconut milk or broth.
Storage: Keeps up to 4 days in the fridge or 2 months in the freezer. 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
QR Code linking back to recipe