Creamy and warming Pumpkin Cauliflower Soup that’s perfect for chilly fall nights. This roasted pumpkin soup is made in a blender with nutritious ingredients that are paleo, Whole30, vegan, and dairy-free. Serve it with toasted bread for a perfect weeknight dinner. 

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This Pumpkin Cauliflower soup is the perfect dish this time of the year! 

It’s creamy, comforting, easy to make, and so delicious!

It’s kind of like a warm hug from a bowl of fall.

Not only is it super tasty, but it’s also made with nutritious and healthy ingredients. It. is perfect when you want to serve your family an easy, delicious, and nourishing meal. 

This time of the year I love soups. If you haven’t tried this Whole30 Italian Wedding Soup or this creamy Butternut Squash Soup yet, they need to be on your to-make list as well this soup season.

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Why you will love this pumpkin cauliflower soup

a toasted piece of sourdough bread is scooping up creamy, vegan and paleo cauliflower pumpkin soup

I honestly love this soup, and I really think you will too! Not only is it so delouse, but its also:

Easy to make
This pumpkin and cauliflower soup is really easy to make, and it will be ready to serve in less than 1 hour. 

The soup is super creamy
It’s so creamy without being weight down by heavy cream, that’s what you get when you are pureeing pumpkin. 

It’s healthy
Both Pumpkin and Cauliflower have a ton of health benefits like being high in fiber, vitamins, and antioxidants while being low in fat and carbs. You can read more about cauliflower’s health benefits here. 

Paleo and Whole30
This Pumpkin Cauliflower Soup is Paleo and can easily be made Whole30 as well. 

Vegan
Without any dairy added to this creamy soup, this fall-flavored dish is vegan.

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Ingredients in Pumpkin Cauliflower soup 

two large bowls of vegan paleo pumpkin soup. A toasted piece of sourdough bread is on the table as well.

This healthy Whole30-compliant fall soup is made with budget-friendly and wholesome ingredients that are good for you. You will need:

  • Pie pumpkin – our canned pumpkin puree
  • Sweet onion
  • Garlic
  • Cauliflower
  • Olive oil
  • Vegetable stock or water
  • Coconut cream
  • Salt
  • Black pepper
  • Ground Ginger
  • Maple syrup – omit for whole30 option

How to make roasted pumpkin cauliflower soup

pie squash cut in half. one picture with seeds and one when the seeds has been removed with a spoon

Start with preheating the oven for 400 F.

Cut the pumpkin in half and remove the seeds.

pie pumpkin being roasted in the oven with olive oil

Rub the pumpkin halves with olive oil and place them on a sheet pan with the cut side facing down. Roast in the oven for 30 to 40 minutes (depending on the size of the pumpkin) until the inside is soft enough for a fork to poke through.

Let it cool slightly and then the skin should be very easy to peel off.

before and after pictures of cauliflower, onion and garlic being roasted in the oven

Cut the cauliflower into small florets and the onion into wedges.

Then add them to a sheet pan together with the garlic cloves.

Drizzle the vegetables with olive oil and season with salt and pepper. 

Insert the cauliflower mix into the oven when there are 20 minutes left on the timer for the pumpkin. Roast all the vegetables until they are tender and have gotten some brown color. 

roasted veggies, onion, garlic, vegan broth, and coconut cream about to be mixed in a blender.

Now, add the roasted vegetables – pumpkin, cauliflower, garlic, and onion to a blender. Additionally, add the vegetable stock and ground ginger powder to the blender. 

Then, blend all the ingredients until very smooth. Be careful, it might get very hot.

healthy roasted vegetables has been blended in a blender and made creamy

Lastly, pour the creamy soup into a large pot and turn the stove on low to heat the soup up again. Add the coconut cream and add more salt and pepper if desired. 

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How to serve vegan Pumpkin and Cauliflower soup 

a toasted piece of sourdough bread is scooping up creamy, vegan and paleo cauliflower pumpkin soup

Serving this creamy and healthy pumpkin cauliflower soup piping hot on a chilly fall night is so comforting to me. And there are a few ways to make this soup even more special.

  • Serve it with toasted sourdough bread
  • Top with homemade rustic croutons
  • Drizzle some extra coconut cream on top for a beautiful effect and added creaminess
  • Sprinkle pumpkin seeds on top for crunch and extra nutrition
  • Add a side salad for some freshness

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Suggested substitutions to make the soup yours

A warm bowl of pumpkin cauliflower soup topped wit coconut cream and pumpkin seeds

I always encourage you to make my recipes your own. Even though I think this is the best way of making the recipe, I know that you might have different dietary and flavor preferences.

Canned pumpkin puree

Instead of using fresh pie pumpkin, canned pumpkin puree works as well, especially if you are on a tight schedule. However, I highly recommend roasting your own pumpkin. It makes the soup more flavorful. 

If you are using canned pumpkin puree, use about 2 cups, which is about 1.5 15oz cans. 

Cream or half and half

If you are not a big fan of the mild coconut flavor or don’t have it at home, instead, you can use regular dairy cream, as well as half and half. 

Liquid option

Vegetable stock or broth are both great options for this recipe. Filtered water would do the trick as well, even though you won’t get as much flavor. 

Low-carb and Whole30

If you want to make this pumpkin cauliflower soup Whole30 or reduce the sugar content, omit the maple syrup. 

How to store this Pumpkin Cauliflower Soup

Creamy cozy yellow sauce in a pot with a wooden spoon stirring.

Store the soup in the fridge for up to 5 days. And honestly, it might be even better the day after you make it. Sometimes it takes time for the flavors to develop.

And yes, you can freeze it!

I suggest freezing the healthy pumpkin cauliflower soup in portion bags or boxes for easy defrosting and reheating. 

I really hope you will love this Pumpkin Cauliflower recipe as much as my family and I do! Let me know in the comments if you made it.

I’M LOOKING FORWARD TO SEEING YOUR CREATIONS! YOU CAN USE “TRIED IT” ON PINTEREST OR SHARE ON INSTAGRAM BY TAGGING #SHUANGYSEATS

A bowl of roasted pumpkin cauliflower soup made in a blender. It has coconut cream and pumpkin seeds on top.

Other fall dinner recipes I think you might like

1. Sweet Potato Turkey Chili

2. Vegan Butternut Squash Mac and Cheese 

3. Thai Pumpkin curry

A bowl of a cozy fall dinner that's vegan, paleo and whole30

Get the recipe:Pumpkin Cauliflower Soup

Yield: 6
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Creamy Pumpkin Cauliflower Soup that’s perfect for weekday dinners. It's made with nutritious ingredients that are paleo, Whole30, and vegan.
5 stars (5 reviews)
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Ingredients

  • 1 small pie pumpkin*
  • 1/2 medium sweet onion, ~ 1 cup chopped
  • 3 cloves of garlic
  • 1/2 head of cauliflower, ~2 ½ – 3 cups
  • 2 – 3 tbsp oil
  • 2 cups vegetable stock**
  • 1/2 cup coconut cream
  • 1 1/2 tsp salt, or to taste **
  • 1/4 tsp black pepper
  • 1/4 tsp ground ginger
  • 2 – 3 tbsp maple syrup, omit for whole30

Instructions 

  • Start with preheating the oven to 400 F.
  • Cut the pumpkin in half and remove the seeds. Rub the pumpkin halves with olive oil and place them on a sheet pan with the cut side facing down. Roast in the oven for 30 to 40 minutes (depending on the size of the pumpkin) until the inside is soft enough for a fork to poke through.
  • Cut the cauliflower into small florets and the onion into wedges. Then add them to a sheet pan together with the garlic cloves. Drizzle the vegetables with olive oil and season with a little bit of salt and pepper (to taste)
  • Insert the cauliflower mix into the oven when there are 20 – 25 minutes left on the timer for the pumpkin. Roast all the vegetables until they are tender and have gotten some brown color. 
  • Add the roasted vegetables – pumpkin, cauliflower, garlic, and onion to a blender. Add the vegetable stock, coconut cream, and ground ginger powder to the blender. 
  • Blend all the ingredients until very smooth. 
  • Pour the soup into a large pot and turn the stove on low to heat the soup up before serving. Add more salt and pepper if desired. 
  • Enjoy!

Notes

*You can also use canned pumpkin puree (1 small pie pumpkin makes about 2 cups of pumpkin puree and 1 15oz can is about 1 1/3 cup). I highly recommend roasting your own pumpkin though. It makes the soup more creamy and flavorful.
**If the stock you are using is salted, make sure to take that into consideration.
Serving: 1g, Calories: 346kcal, Carbohydrates: 32g, Protein: 6g, Fat: 21g, Saturated Fat: 5g, Polyunsaturated Fat: 14g, Cholesterol: 6mg, Sodium: 680mg, Fiber: 5g, Sugar: 18g

The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.

Author: Shuang Shuang Liang
Course: Main Course
Cuisine: American