This rich and creamy pumpkin cauliflower soup is a bowl of low carb, dairy-free, gluten-free comfort food. Roasted cauliflower and pumpkin are combined for a delicious soup with a velvety texture you will enjoy.
Is there anything more low carb in the Fall then combining cauliflower with pumpkin? Roasting them brings out a rich sweet flavor and when pureed in a soup, they have a silky, smooth consistency.
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Why You Will Love This Soup
Combining cauliflower with pumpkin creates a deliciously creamy and nutrient-packed dish. The mild, nutty flavor of cauliflower complements the natural sweetness of pumpkin, balancing the flavors without overpowering the dish. Together, they form a velvety texture that's perfect for a soup. Both ingredients are low in calories and high in fiber with a good dose of vitamins A, C, and K, along with antioxidants.
Ingredients
This is all you need to make this creamy cauliflower pumpkin soup recipe.
- Pumpkin - sugar pumpkin or calabaza pumpkin is best used for soups.
- Cauliflower - fresh cauliflower or frozen cauliflower florets.
- Onion - contribute to the aromatic base of the soup.
- Garlic - Roasted in their skins for a richer flavor. Use large garlic cloves.
- Stock - Vegetable broth or chicken stock (broth).
- Coconut milk - for a creamy dairy free soup. Almond milk could be substituted. Heavy cream can be used for a dairy soup.
- Seasonings - we use a mixture of smoked paprika and cumin. Add chili powder if you like extra heat.
Can You Use Canned Pumpkin?
If you do not have fresh pumpkin to hand you could use canned pumpkin puree. Ensure that it's not the pumpkin pie filling though! Add to the soup after the roasted cauliflower is blended. Stir through and season to taste.
How to Make Pumpkin Cauliflower Soup
This is a step by step guide to making this creamy cauliflower pumpkin soup.
Toss cauliflower florets and pumpkin chunks in seasoned oil.
Roast with the onion and garlic cloves.
Add roasted vegetables to a saucepan with coconut milk and stock.
Blend until smooth and serve.
Soup Storage
Any leftovers can be stored in the fridge for 4 - 5 days. Keep the soup in an airtight container. Reheat on the stove or in the microwave. We prefer reheating soup on a stove as we like to stir the soup occasionally as it warms through.
Freezing Soup
For longer storage, freeze the soup in freezer-safe containers or bags, leaving a bit of room for expansion. It will last in the freezer for up to 3 months.
To reheat, thaw frozen soup in the fridge overnight, then warm it on the stove over low heat, stirring occasionally. You can also microwave it in short intervals until fully heated.
Pumpkin Cauliflower Soup Recipe Tips
Don’t shy away from spices. Adding garlic, onion, thyme, cumin, or nutmeg can elevate the soup’s flavor profile.
Before serving, taste the soup and adjust the seasoning as needed. You may want to add more salt, pepper, or spices based on your preference.
What to Serve with Pumpkin Cauliflower Soup
Although this is a hearty bowl of soup, it can be nice to enjoy a soup with a bread roll or even a grilled cheese for a filling meal. Here are a few low carb options to serve with this soup.
More Low Carb Soup Recipes
For a bowl of low carb comfort food, try these other delicious soup recipes:
Chicken Tikka Masala Soup -combines the rich and flavorful elements of the classic Indian dish, Chicken Tikka Masala, with the comforting and soothing qualities of a warm soup.
Cauliflower Coconut Soup -A spicy low carb cauliflower soup with tastes of the ginger, lime, coconut and lemon grass
Cauliflower Carrot Soup - a velvety, comforting, and nutritious dish that combines the earthy, slightly nutty flavor of cauliflower with the sweet, mild taste of carrots.
Tomato and Basil Soup - Fresh tomatoes are roasted for a deep flavor and enhanced with fresh basil.
Pumpkin Cauliflower Soup
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Ingredients
- 18 oz pumpkin, cut into chunks
- 1 pound cauliflower, medium sized head
- 1 medium onion, peeled and cut in half.
- 4 cloves garlic, keep in their skins
- 3 tablespoons olive oil
- 7 oz canned coconut milk
- 1 teaspoon smoked paprika
- 2 teaspoons cumin
- 1 teaspoon salt
- ½ teaspoon black pepper
- 3 cups stock, vegetable or chicken
Instructions
- Preheat the oven to 200C/400F degrees and line a baking sheet with parchment paper.
- Cut the cauliflower into florets.
- In a large mixing bowl add the olive oil, smoked paprika, cumin, salt and pepper and mix well.
- Add the cauliflower florets and pumpkin chunks to the seasoned oil and cover well.
- Place the seasoned cauliflower and pumpkin on the baking sheet with the onion and garlic cloves. Roast for 25 to 30 minutes until golden.
- Squeeze the garlic from the roasted cloves and add to a large saucepan with the roasted onion, pumpkin and cauliflower.
- Add the stock and coconut milk and using a hand immersion blender, blend until smooth. Season to taste.
- If the soup is not hot enough, warm on the stove gently on a medium heat.
- Serve and enjoy!
Notes
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
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