Creamy Vegan Pumpkin Cauliflower Soup Recipe

This creamy vegan pumpkin cauliflower soup is the perfect healthy recipe for chilly fall evening. Easy to make using canned pumpkin puree. Full of vegetables & spices; and free of dairy, oil & coconut milk. 

You will need something to blend your soup with to get that creamy texture. I suggest an immersion blender so you can blend it right in the pot. You can also use a blender to carefully blend the soup in batches, be careful with the hot liquid. I used my Ninja blender and it worked great. A third option is to use a blender like this one that has a heating feature that can blend & cook your soup. 

Make sure to garnish you soup with some pumpkin seeds or pepitas. They add a nice crunch and a bit of salt. For extra creaminess add a little vegan sour cream swirled on top. I made an easy one with this recipe from Shane & Simple that uses silken tofu. 

Is pumpkin cauliflower soup healthy for you?
Is pumpkin cauliflower soup good for weight loss?

This pumpkin cauliflower soup recipe is a healthy option that would be good to aid in weight loss. It is less than 300 calories a serving, low in fat, has no added sugar and no cholesterol. Full of vegetables that provide great health benefits. 

Pumpkin is a vegetable that is nutrient dense and full of fiber. It is high in the antioxidant beta-carotene which the body can turn to vitamin A. Pumpkin seeds are high in antioxidants, magnesium and are full of fiber. Cauliflower is a popular vegetable low in calories that provides many vitamins in minerals. It is a great source of choline and high in vitamin C. 

5 from 2 votes

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Creamy Vegan Pumpkin Cauliflower Soup

This creamy soup is full of veggies and free of dairy & oil.

Course Soup

Cuisine Vegan

Keyword dairy free, healthy, oil free, pumpkin soup

Cook Time 35 minutes

Total Time 1 hour

Servings 4

Calories 223 kcal

Ingredients

• 3 cloves garlic minced
• 1 yellow onion chopped
• 1 cup carrots sliced about 100g
• 6 cups cauliflower florets about 600g
• 2 cups vegetable broth low sodium
• 30 oz pumpkin puree
• 1 tsp thyme
• 1 tsp cumin
• 1 tsp ground ginger
• ½ tsp black pepper
• ½ cup plain plant based milk
• ¼ cup roasted pumpkin seeds or pepitas
• vegan sour cream optional

Instructions

1. In a 4-6 liter pot, cook minced garlic and roughly chopped yellow onion for about 5 minutes.

2. Add sliced carrots, cauliflower, vegetable broth, pumpkin puree and spices. Cover and simmer on medium-low heat for 30-35 minutes until vegetables are tender.

3. Blend soup in the pot with an immersion blender or carefully blend in a high speed blender. If using a blender you will need to do in multiple batches, use a bowl to hold blended soup before returning to the pot.

4. Stir in 1/2 cup or more of plant based milk until desired consistency is reached. Make sure your milk in unflavored/ plain. (I made mine with oatmilk for extra creaminess)

5. Divide soup into 4 bowls, top with pepitas/pumpkin seeds and optionally a spoonful of vegan sour cream. Salt and Pepper soup to taste.

Recipe Notes

• For extra creaminess use oat or coconut milk.
• A simple vegan sour cream can be made by blending 12 oz of silken tofu with 2 tbsp lemon juice and 1/4 tsp of salt. 

 

Nutrition Info For 1 bowl of Pumpkin Cauliflower Soup or 1/4 of recipe:
Calories: 223
Fat: 5.8g
Carbohydrates: 35.7g
Protein: 8.3g
Fiber: 10.8g
Calcium: 62.4%
Potassium: 1,135mg
Vitamin A: 705%
Vitamin C: 90%
No Cholesterol, No Added Sugar
* Percent daily value are based on 2,000 cal diet, your values may be higher or lower depending on your calorie needs.

If you enjoyed this recipe try:
Portobello Mushroom Barley Soup
Pumpkin Banana Bread 
Beanless Chili 

If you make this soup recipe I would love a comment below of how you liked it.
Don’t forget to Pin the recipe for later and share your photo with me on Instagram @emilyhappyhealthy .

Stay Happy & Healthy !
– Emily

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