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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.