Roasted Pumpkin Cauliflower Soup

Roasted Pumpkin Cauliflower Soup is a perfect cozy and super healthy meal for fall lunch or dinner. It is vegan, full of aromatic spices and roasting the vegetables in the oven brings the flavors of this soup to a whole new level!

Jump to:

• WHAT MAKES THIS SOUP HEALTHY?
• INGREDIENT NOTES
• HOW TO MAKE ROASTED PUMPKIN CAULIFLOWER SOUP
• STORAGE & MEAL PREP TIPS
• FAQS AND EXPERT TIPS
• MORE COZY SOUPS TO TRY
• RECIPE
• YOU MAY ALSO LIKE
• Meet the Author

WHAT MAKES THIS SOUP HEALTHY?

The short answer is: all of it! Seriously, all ingredients in this soup are healthy, nourishing and incredibly flavorful.

• Pumpkin and cauliflower are both superstar vegetables high in vitamins and minerals. Pumpkin is a great source of vitamin C and beta carotene. Cauliflower is high in fiber, vitamins B & C and antioxidants. Eat these veggies and see your skin glow!
• Ginger and garlic are both perfect for the fall (and all other seasons, frankly) because they help fight germs, prevent diseases and their health benefits are known and used all over the world.
• Healthy fats (from olive oil, coconut milk and pepitas) will keep you full, help your body absorb all the amazing vitamins from the veggies and protect you from some diseases.
• Warming spices: cumin, coriander and turmeric are literally nature’s own dietary supplements. They provide heaps of amazing health benefits, such as fighting infections and inflammation, preventing cancer, Alzheimer’s, depression, heart disease and the list goes on!

INGREDIENT NOTES

• Pumpkin: My pumpkin was on the larger side so I used half of it but pie pumpkins tend to be small, so you may need to use a whole one. You will need about 2 lbs of pumpkin for this recipe.
• Cauliflower: pick cauliflower that’s firm and bright white for best results.
• Onion: yellow, sweet or white onions will all work.
• Ginger and Garlic: to add warmth and flavor to the soup.

Pro Tip: Fresh garlic and ginger can be a pain to peel and mince. For garlic I recommend using my favorite garlic press that makes cleanup super easy. A life-changing ginger hack I learned is to store fresh ginger (unpeeled) in the freezer in a ziplock bag. When I need it for a recipe, I take it out and grate it on a mini grater. It's super easy to grate frozen ginger and it never goes moldy!

• Olive Oil: I like extra virgin olive oil. My favorite place to get good olive oil is Trader Joe’s or Costco.
• Broth: for a vegan version of this soup use good quality vegetable broth. Otherwise, you can also use chicken broth.
• Coconut Milk: full fat canned coconut milk is best. Since this recipe uses half of a can, I usually cut the thick layer of coconut cream that gathers on top in half, scoop it into the soup and pour in half of the liquid. You can also warm up the can before opening in a bowl of hot water for 15 minutes, shake well and open the can. The heat will cause the fat to dissolve into the liquid.
• Spices: since both pumpkin and cauliflower are rather bland, warming aromatic spices bring the flavor to a whole new level. You will need cumin, coriander, turmeric and garam masala. If you don’t have one of them, don’t worry. Just use more cumin and it will still be delicious!

HOW TO MAKE ROASTED PUMPKIN CAULIFLOWER SOUP

STEP 1: Roast pumpkin and cauliflower. Cut the veggies up, toss them with olive oil, salt and pepper and roast on a large baking sheet until soft and lightly charred.

STEP 2: Cook the onions and aromatics. While the veggies are roasting, cook the onion in olive oil until soft and translucent but not browned. Add garlic, ginger, all the spices and cook another minute or two stirring constantly to toast the spices.

STEP 3: Add the broth and bring to boil.

STEP 4: Add roasted veggies (reserving some cauliflower for garnish, if desired). Take the pot off the heat and blend with an immersion blender until smooth. 

STEP 5: Add coconut milk and bring the soup to simmer. Give it a taste and add more seasoning and vinegar. 

STEP 6: Serve hot with reserved cauliflower florettes, pepitas and red pepper flakes.

STORAGE & MEAL PREP TIPS

This soup is awesome for meal prep because it will keep in the fridge for up to 6 days. Just divide it into individual airtight containers or one large container and enjoy throughout the week. My time-saving meal prep tip in the fall and winter months is to make a big pot of soup every Sunday. It gives me a peace of mind that no matter how busy our week will get, we always have soup for take along lunches or a weeknight dinner with some crusty bread or a simple side salad. Reheat on the stove or in the microwave.

If you want, you can also freeze this soup in an airtight container for up to 3 months. When ready to serve, take the container out of the freezer and let thaw completely on the counter. Then reheat on the stove in a pot until heated through and bubbly.

FAQS AND EXPERT TIPS

MORE COZY SOUPS TO TRY

• Butternut Squash Carrot Ginger Soup
• Loaded Potato Cauliflower Soup
• Vegan Creamy Tomato Bean Soup
• Spicy Lentil Potato Soup
• Polish Chicken Soup {Authentic Polish Rosół Recipe}

If you try making this Roasted Pumpkin Cauliflower Soup or if you have any questions about this recipe, make sure to leave me a comment below. I love hearing from you!

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