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Cauliflower Pumpkin Soup (Vegan)

A cozy and flavourful weeknight dish that's perfect for the cooler fall nights!
Prep Time15 minutes
Cook Time1 hour 15 minutes
Total Time1 hour 30 minutes
Course: Main Course
Cuisine: American
Keyword: plant-based, vegetarian
Servings: 6 people
Author: Ashlen Leonard

Ingredients

  • 1 head of cauliflower about 5-6 cups
  • 4 cup pumpkin about 1 small sugar pumpkin
  • 1 540 ml can lentils drained and rinsed
  • 5 cups vegetable stock or broth
  • 4 cloves garlic chopped, minced or crushed
  • ½ medium yellow onion chopped
  • 1 tbsp curry powder
  • 2 tsp chili powder
  • ½ tsp salt and pepper each

Instructions

Roast the pumpkin

  • Preheat the oven to 350℉ and prepare a baking sheet by greasing it or lining it with tin foil or a silicone baking mat.
  • Slice the pumpkin in half lengthwise and scoop out the seeds and stringy innards. You can keep these for other recipes or compost them!
  • Drizzle 1-2 tbsp over the pumpkin flesh and place 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.
  • Bake for 40-45 minutes or until the pumpkin is cooked and soft. Allow it to cool slightly before adding it to the soup.

Soup

  • 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.
  • 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.
  • Add the pumpkin and lentils and stir. Add the curry powder, chili powder, salt and pepper and stir again.
  • Continue cooking for 5-10 minutes for all the flavours to combine and then remove from the heat.
  • Using an immersion blender or a high speed stand blender, puree the soup until smooth.
  • Serve with your choice of sides and enjoy!

Notes

Substitutions

  • 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
    • You can easily use frozen cauliflower in this recipe instead. 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!