Cauliflower Pumpkin Soup (Vegan)

This Cauliflower Pumpkin Soup is a cozy and flavourful weeknight dish that’s perfect for the cooler fall nights!

Why you’ll love this Cauliflower Pumpkin Soup

It’s soup season and the perfect time to use up those fresh harvest vegetables. This recipe is very straightforward and simple to whip together so it makes an excellent option for weeknight dinners. Plus, the cauliflower and pumpkin pair so well with the rich curry and chili seasonings. That being said, there are several substitution suggestions if you want to make adjustments to customize this creamy vegan soup to your liking! 

 

This soup is:

• cozy and flavourful
• easy to make
• healthy and nutrient packed
• minimal in ingredients
• vegan
• gluten free and dairy free
• fibre rich
• versatile and can be paired with so many foods!

 

Ingredients needed

Here’s what you need to make this roasted pumpkin cauliflower soup recipe! 

• Cauliflower
  • I use a whole head of cauliflower in this recipe, about 5-6 cups in total.
• Roasted pumpkin
  • I share ways to roast your own pumpkin at home, below. There’s also an option to use canned pumpkin puree, if this is easier for you.
• Lentils
  • These add plant-based fibre and protein to this creamy vegan soup.
• Vegetable broth
• Olive oil
• Onion and garlic
• Curry powder, chili powder, salt and pepper

 

How to roast pumpkin

In this recipe I used a sugar pumpkin and roasted it at home. I followed these instructions to do so.

I used a silicone liner to line my baking sheet but you could also use tin foil, if this is easier.

Instead of roasting in the oven, you could use an air fryer to roast your pumpkin. Set the air fryer to the same temperature that’s recommended but reduce the time to about 35 minutes instead of 45 minutes.

Don’t forget to allow the pumpkin to cool slightly before scooping out the flesh and adding it to the soup.

 

Can you make pumpkin soup with canned pumpkin?

Yes! To make your life easier, you can absolutely use canned pumpkin puree in this pumpkin soup recipe. This will save you a significant amount of time and preparation.

This recipe calls for 4 cups of pumpkin so just make sure you have enough cans to meet this amount!

How to make Cauliflower Pumpkin Soup

Here are the steps to making this vegan pumpkin and cauliflower soup.

To roast the pumpkin (I followed this recipe):

1. Preheat the oven to 350F and prepare a baking sheet by greasing it or lining it with tin foil or a silicone baking mat.
2. Slice the pumpkin in half lengthwise and scoop out the seeds and stringy innards. You can keep these for other recipes or compost them!
3. Drizzle 1-2 tbsp over the pumpkin flesh and place it cut side down on the prepared baking sheet. Pierce the skin of the pumpkin a few times with a fork to allow for steam to release.
4. Bake for 40-45 minutes or until the pumpkin is cooked and soft. Allow it to cool slightly before adding it to the soup.

 

To make the soup:

1. To a large pot over medium heat, add the onion and garlic. Cook for 3-4 minutes or until the onion becomes fragrant and soft.
2. Add the raw cauliflower and vegetable stock. Bring to a boil and then reduce to a simmer and cook for 10-15 minutes, with the lid on.
3. Add the pumpkin and lentils and stir. Add the curry powder, chili powder, salt and pepper and stir again.
4. Continue cooking for 5-10 minutes for all the flavours to combine and then remove from the heat.
5. Using an immersion blender or a high speed stand blender, puree the soup until smooth.
6. Serve with your choice of sides and enjoy!

 

Substitutions and add ins

You might not be a fan of some of the recommended ingredients in this pumpkin cauliflower soup. Or maybe you don’t have access to them. Perhaps you just want to add your own personal twist to it! Here are some suggested alternatives:

• Roasted cauliflower
  • If you want to also roast the cauliflower, you can add it to the same pan as the pumpkin when you roast it. The cauliflower will take about 25-30 minutes so remember to take it out before the pumpkin is done!
• Frozen cauliflower
  • I have been loving stocking up on frozen vegetables, especially during the fall and winter months when some produce isn’t as accessible. You can easily use frozen cauliflower in this recipe (save yourself the chopping!). It may just take an extra couple of minutes to thaw and cook.
• Pumpkin puree
  • Instead of roasting your own pumpkin, you can use pumpkin puree from a can! Make sure you do NOT use pumpkin pie filling because this is much sweeter and provides extra seasonings.
• Butternut squash
  • You could also use fresh or frozen butternut squash instead of pumpkin, if this is more accessible to you. If using raw butternut squash, you can roast it or add it directly to the pot at the same time as the cauliflower and boil until soft.
• Chicken or beef broth
  • You can use either of these broths instead of vegetable broth. However, then the soup would not be vegan.
• Coconut milk or coconut cream
  • You can use coconut milk or cream instead of some of the vegetable broth! This will create a much creamier soup. If you want to try this version, I suggest using 3 cups of vegetable broth and 2 cups of coconut milk or cream.
• Navy beans
  • You can use navy beans in place of lentils for a boost of plant-based protein and fibre.
• Red pepper flakes
  • Substitute these in for the chili powder to achieve a nice boost in the level of spice!

What to serve with Cauliflower Pumpkin Soup

You can pair this Cauliflower Pumpkin Soup with a variety of foods and dishes. It does contain some plant-based protein from lentils, but if you would like to boost the protein content even more, you can pair it with roasted chicken thighs or chicken breasts (how about this Yogurt and Dill Marinated Chicken?), fish (like these Salmon Sweet Potato Cakes), pork or more beans!

You could go with the classic soup and salad pairing and make this Parsley Quinoa Salad with Mango or Beet Salad with Walnuts and Feta. 

Perhaps a soup and sandwich combination is more up your alley. Make this Hot Honey Chicken Sandwich or my go-to Basil Fried Egg Sandwich.

However you decide to serve this soup, I’m sure it will be a hit!

 

Storing and freezing soup

One of my favourite things about making big batches of soup is that it’s the perfect thing to keep in the freezer. It makes busy weekdays in the winter so much easier when dinner is already made and just needs to be reheated. Here’s how to store and freeze this cauliflower and creamy pumpkin soup!

If you plan to eat the soup within 3-4 days, allow it to fully cool before transferring it to an airtight container. You can then keep it in the fridge for up to 4 days.

To reheat the soup from the fridge, you can use the microwave or stove. If using the microwave, place your portion of soup in a microwave-safe bowl and heat in 30 second increments, stirring in between each one. Continue until the soup reaches your desired temperature.

If you prefer using the stove, add the soup to a small saucepan and heat on medium-high heat for 5-10 minutes, or until the soup reaches your ideal temperature.

If you want to freeze it for busy days coming up in the season, again, allow it to fully cool before transferring it to an airtight container. You could also use an empty and clean yogurt container. Don’t forget to label the container so you don’t forget what it is! Place it in the freezer and store it for up to 3-4 months.

 

Here are a few ways to reheat the soup from frozen:

1. Take the soup out of the freezer the night before and place it in the fridge to thaw out overnight. It’s helpful to put the container on top of a plate so that it catches the excess liquid when it thaws.
2. Take the soup out of the freezer 1 hour before eating and place it in a large pot or container that’s filled with hot water. After 10-20 minutes, the hot water will thaw the outside layer of soup, making it easier to transfer the soup to a pot. Place this pot on low heat with the lid on and cook until completely thawed and warmed. Make sure you stir it around every 5-10 minutes so the soup doesn’t burn. This can take around 30 minutes, depending on the size of the frozen soup.

 

Soup nutrition

As a dietitian, I love making simple meals that are beneficial to our overall health. Despite the minimal ingredient list, this soup is packed with nutrients!

Each serving provides roughly:

• 10 grams of protein
• 11 grams of fibre
• A significant amount of B vitamins
• A substantial amount of vitamin C, E, and K
• 5mg of iron
• A considerable amount of magnesium, potassium, zinc and other minerals.

This soup is a delicious way to consume a variety of nutrients and vitamins!

 

Dietary considerations

It meets a variety of individual nutrition and dietary restrictions! This soup is already vegetarian, vegan, gluten free, dairy free and nut free. No adjustments needed.

More soup recipes!

Don’t forget to check out some of my other favourite soup recipes:

• Tomato Carrot Soup
• Vegetarian Egg Drop Soup
• Lemon Orzo Soup (Vegan)
• Healthy Potato Leek Soup with Turkey
• Butternut Squash, Carrot and Lentil Soup
• Lemon Chicken Quinoa Soup

 

If you make this Cauliflower Pumpkin Soup, I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!