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!
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!
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
Can I puree the soup in a standup blender?
Yes! If you are using a standup blender, make sure that your soup is cooled before blending and puree it in batches. Transfer back to the pot or Dutch oven after each batch.
What kind of pumpkin is best for soup?
Pie pumpkin (also called sugar or sweet pumpkin) will work the best!
Can I use canned pumpkin puree?
Fresh pumpkin is what will work best but if all you have is canned pumpkin puree, you can still make this soup. Add the puree to the soup at the same time as roasted cauliflower. You will need 2 15-oz cans. The flavor of the soup will be a little different since you’re missing the delicious caramelization of roasted pumpkin pieces but it will still taste great!
What if the soup is too thick?
I like pureed soups to be very thick but if you prefer thinner texture, just add an additional cup of broth at the every end (after pureeing and adding coconut milk), stir well, bring to boil and give the soup a taste. You can repeat this process until the soup reaches your preferred consistency.
What are pepitas?
Pepitas are green pumpkin seeds that come from a specific kind of pumpkin. They are filled with vitamins and minerals and you can buy them at most grocery stores. They don't require shelling.
MORE COZY CREAMY SOUPS TO TRY
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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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!
½ pie pumpkin (2lbs)
1 head cauliflower (1.5-2lbs)
1 large onion, diced
3 garlic cloves, crushed or minced
6 cups vegetable broth
½ 15-oz can coconut milk
1 teaspoon cumin
1 teaspoon turmeric
1 teaspoon ground coriander
1 teaspoon salt
½ teaspoon ground black pepper
3 tablespoons olive oil, divided
1-2 teaspoons fresh ginger, grated or minced
2 teaspoons apple cider vinegar
Pepitas, red pepper flakes (optional topping)
- Preheat the oven to 410 degrees Fahrenheit (210 degrees Celsius).
- Cut up the cauliflower into small florets. Cut the pumpkin into ½ inch thick wedges and then in half. You don’t need to peel the pumpkin.
- Toss the cut up veggies with 1.5 tablespoon olive oil, salt and pepper to coat. Pour onto a large baking sheet and roast for about 40 minutes or until soft and lightly charred.
- (Optional) Reserve some roasted cauliflower for garnish.
- In the meantime, heat the remaining oil in a Dutch oven or a large pot with a thick bottom. Add diced onion and cook on medium heat stirring from time to time until softened, about 5-7 minutes.
- Add the spices, garlic and ginger to the onion and cook, stirring another minute or two to toast the spices. If it’s starting to brown, add a splash of water.
- Add broth and bring to boil.
- Once the pumpkin and cauliflower are roasted, add them to the Dutch oven and remove from the stove.
- Blend until smooth with an immersion blender or a standup blender (See note below).
- Turn the stove back on. Stir in coconut milk and bring to a gentle simmer. Add 1 teaspoon apple cider vinegar and stir. Give the soup a taste. It will likely need more salt and pepper. If desired, add another teaspoon of vinegar for a little more acidity.
- Serve hot with topped with reserved roasted cauliflower florets, pepitas and red pepper flakes, or your favorite toppings.
I find that skipping peeling the pumpkin saves a lot of time and effort and you can still blend the soup just fine. However, if you prefer, feel free to peel it before or after roasting for an ever smoother texture.
I usually use an immersion blender for pureeing soups because it creates the least mess. You can also blend the soup in a standup blender such as Vitamix (the soup will be silky smooth!). If you choose that method, make sure that your soup is cooled before blending and puree it in batches. Transfer back to the pot or Dutch oven after each batch.
My topping suggestions are optional. If you prefer, you can serve the soup without toppings or with a swirl a dollop of (plant-based) yogurt and a swirl of Sriracha.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: soup, lunch, dinner
- Cuisine: American
Keywords: roasted pumpkin cauliflower soup, how to make pumpkin soup