true comfort in a bowl, this cauliflower and pumpkin soup captures the sweet, rich flavors of canned pumpkin and earthy flavors of roasted cauliflower, making this creamy homemade soup perfect for cooler weather.
vegan • dairy free
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Jump to:
- 📝 quick recipe overview
- ❤️ what you'll love about this cauliflower and pumpkin soup recipe
- 🥣 supplemental ingredient notes
- 🔪 equipment notes
- 🧑🏽🍳 instruction notes
- Recipe
- 🍽️ how to serve
- 🧊 storage
- ✅ acceptable substitutions and variations
- ♻️ sustainability profile
- 🗑️ reducing waste
- ❓ frequently asked questions
- more pumpkin recipes
- 🕰️ the latest
The combination of cauliflower and luxurious canned pumpkin celebrates the flavors of the fall and winter in a homemade, creamy bowl of comfort food. Roasted cauliflower is not only delicious, but it adds depth of flavor and pairs nicely with canned pumpkin, that also lends a little sweetness to the dish. Similar to cream of broccolini soup, this soup has a creamy texture from three sources: cauliflower, cashews, and a vegan roux.
📝 quick recipe overview
- Skill level: Moderate
- Taste: Rich and savory
- Waste: Low
- Sustainability: Moderate, see sustainability section for full details
- Cleanup: Moderate to high
- Ingredients: Easy to source, requires several ingredients
- Equipment: Moderate, requires both a blender and Dutch oven for majority of cooking
- Time: Approximately 40 minutes
- Consistency: Creamy
- Kid-friendly: Flavor is kid friendly, but younger kids should avoid assisting with prep due to sharp tools
❤️ what you'll love about this cauliflower and pumpkin soup recipe
Completely vegan and dairy free. It’s always special to make a creamy soup that doesn’t rely on dairy. The fact this is 100% plant based and dairy free, makes this more sustainable and accessible to those with different diets.
Rich and flavorful. There’s just something about adding pumpkin to a recipe. It not only makes you feel cozy, but elevates any meal with it’s sweet, earthy flavor and luxurious texture. Just be sure not to confuse it with pumpkin pie filling…that’s NOT the flavor we’re going for here. 😉
🥣 supplemental ingredient notes
Cauliflower. Both the stem of the cauliflower and florets can be used in this recipe because they will blend together at the end. Reserve the leaves for a different use (discussed in our sustainability section).
Canned pure pumpkin. Make sure this isn’t pumpkin pie filling that has additives. We want pure or 100% pumpkin here.
Vegetable broth. As with almost any other soup on the planet, the vegetable broth is the primary source of umami. You can substitute with vegetable stock if you prefer a deeper, more robust flavor. In this recipe, I use low sodium. Be prepared to adjust the added salt if using a regular-sodium version.
Water. The water will soak the cashews for creaminess and ease of blending, but you can also use a little more water to thin the soup at the end, if desired.
Raw cashews.
Carrots. No need to peel the carrots, unless preferred. If you do peel, reserve the peels for a homemade vegetable broth. If using carrots with leafy greens, see our sustainability section for ideas on using those.
Celery stalks. Reserve any leafy greens or trimmed ends for later (see sustainability section).
Yellow onion. I prefer a yellow onion for this because it’s a little sweeter than a white onion; though, a white onion or shallots can be used here.
Vegan butter. Be prepared to make adjustments to salt depending on the type of vegan butter you’re using (salted or unsalted).
Extra virgin olive oil.
Garlic cloves. My “rule of thumb” is that garlic makes any savory dish drool-worthy.
Dijon mustard. Similar to garlic, but less widely used, Dijon mustard infuses the soup with more depth of flavor.
Lemon juice. I recommend fresh lemon juice, when possible. This adds brightness to the dish.
Paprika. As a seasoning, paprika pulls double duty by adding a little color and smoky, earthy depth of flavor.
Ground cinnamon. If you’re used to traditional pumpkin soup, adding ground cinnamon shouldn’t be a surprise. For those new to the homemade soup game, trust me on this. The spiciness of the cinnamon is subtle, but gives the soup a little pop of flavor that complements the pumpkin.
Salt. Adjust the quantity lower if you use salted butter or regular vegetable broth (as opposed to low sodium).
Freshly-ground black pepper.
All-purpose flour. See the substitutions section for those seeking flour alternatives.
🔪 equipment notes
- Dutch oven. If you don’t have a Dutch oven, a heavy-bottomed pot can work in its place.
- Blender. I use a dedicated, standing blender, but an immersion blender can work for pulverizing the veggies. You will still need a dedicated blender for the cashews.
- Sheet pan.
- Parchment paper.
- Spoon or spatula.
- Ladle.
- Measuring cups and spoons.
🧑🏽🍳 instruction notes
Roast cauliflower. Roasting the cauliflower in the oven makes the florets and stem both tender and infused with depth of flavor from the areas that caramelize with the heat. This is a critical step to making the soup delicious!
Soak cashews. Don’t worry, this isn’t a “soak overnight” situation. Just soak the cashews in warm water while preparing the remaining ingredients. I’m using a high-powered blender.
Create vegan roux in Dutch oven. The roux will be a little thick and clumpy. Don’t worry, it will fully incorporate when we add more ingredients.
Make mirepoix (sauté additional veggies). Don’t you just feel fancy saying, “mirepoix” as you cook? (Or is that just me haha 😂) You only need to cook these until the veggies start to soften and onions become transparent.
Simmer with vegetable broth. We just need this to simmer, not boil. You don’t want to evaporate the liquid.
Add cauliflower and pumpkin. Allow the flavors to start to merge during this step.
Blend cashews. When combined with the water and blended well, you get a delicious milky texture.
Blend veggies. Run the blender until the consistency is smooth.
Add remaining ingredients for flavor and blend to combine. Briefly blend until the flavors incorporate. This is also where you can taste test and add more of anything that will satisfy your taste buds!
Recipe
Cauliflower and Pumpkin Soup Recipe
Equipment
- 1 Dutch oven or large pot
- 1 Blender or immersion blender
- 1 sheet pan
- ladle
- measuring cups and spoons
Ingredients
- 1 head cauliflower 528g
- 15 ounces canned pure pumpkin 425g, one can
- 3 cups vegetable broth 703g, I prefer low sodium
- 14 tablespoons water 155g
- ¾ cup raw cashews 109g
- 2 carrots 135g, medium or one large
- 2 celery stalks 63g
- 1 yellow onion 244g, small to medium
- 2 teaspoons salt 12g, divided
- ¼ cup vegan butter 58g, unsalted (see notes for more)
- 6 teaspoons extra virgin olive oil 21g
- 4 garlic cloves 15g
- 1 teaspoon Dijon mustard 7g, add more to taste
- 1 tablespoon lemon juice 18g
- 1 teaspoon paprika 2g, add more to taste
- 1 teaspoon ground cinnamon 2g, add more to taste
- pinch freshly-ground black pepper add more to taste
- 6 tablespoons all-purpose flour 69g, I use organic, unbleached
Instructions
- Preheat oven to 410 degrees Fahrenheit.
- Toss cauliflower florets in olive oil and 1 teaspoon salt until thoroughly coated. Roast on a parchment-lined baking sheet for 20 minutes, turning once halfway through. Remove from oven when the edges start to brown.1 head cauliflower, 6 teaspoons extra virgin olive oil, 2 teaspoons salt
- Place cashews in a small bowl and add water to submerge nuts and set aside for soaking.¾ cup raw cashews
- In heavy-bottomed pot or Dutch oven, melt vegan butter over medium heat. Add all-purpose flour and stir to merge with the butter, creating a thick roux. It will be very thick at this stage, but eventually dissolve when vegetables and broth are added.¼ cup vegan butter
- Add onions, garlic, carrots, celery, and remaining salt and cook until onions are translucent. This is our mirepoix, adding aromatic flavor to our soup.2 carrots, 2 celery stalks, 1 yellow onion, 2 teaspoons salt, 4 garlic cloves
- Pour in vegetable broth and bring to a simmer, stirring occasionally to keep ingredients from sticking to the bottom.3 cups vegetable broth
- Remove cauliflower florets from the oven and reserve a few florets to top the soup when serving, if desired. Transfer to the pot and add the pure pumpkin, stirring occasionally and bring to a low simmer.15 ounces canned pure pumpkin
- Drain the soaked cashews and add to your high-speed blender along with the 14 tablespoons of water. Blend on high until the cashews become liquid.14 tablespoons water
- Carefully transfer the contents of the pot to the blender, paying attention to the liquid fill line on the blender to prevent leaking. Blend on high for 30-45 seconds, or until you achieve a smooth, creamy consistency.
- Add lemon juice, Dijon mustard, paprika, ground cinnamon, and black pepper, briefly blending again until incorporated. Taste and add more salt or seasonings, if desired.1 teaspoon Dijon mustard, 1 tablespoon lemon juice, 1 teaspoon paprika, 1 teaspoon ground cinnamon, pinch freshly-ground black pepper
Notes
Nutrition
🍽️ how to serve
Serve warm and top with a few reserved roasted cauliflower florets, if desired. This pairs beautifully with air fryer roasted asparagus and either fresh chive focaccia or beer bread biscuits.
🧊 storage
I seriously doubt you have any soup leftover, but it can be stored for later use!
Refrigerator: Keep in an airtight container for up to 5 days.
Freezer: Store in a freezer-safe container for up to 3 months.
✅ acceptable substitutions and variations
ingredients
Adjust aromatics and seasonings to your liking. You can make simple aromatic and seasoning substitutions to suit your preferences. For example, white onion or shallots in place of yellow, adding some dried herbs for a little depth of flavor and green notes, some white miso paste for umami, or heat with red pepper flakes. Add these sparingly to ensure you like the flavor and add more as you discover your favorites.
Gluten-free options in place of all-purpose flour. This recipe has not been tested with gluten-free flour, but you should be able to substitute without issue. Use a gluten-free flour as a 1:1 replacement, or add arrowroot powder or cornstarch by making a slurry instead of a roux (but keep the vegan butter).
equipment
Dutch oven. Not everyone has a Dutch oven handy, and that’s ok! A heavy-bottomed pot will promote even cooking and can be used in place of the Dutch oven.
Blender. Many people like using an immersion blender, but I prefer a standing blender in this recipe. To blend the vegetables into a creamy soup, an immersion blender should work well. However, I would still recommend a standing blender for the cashews and water. If you’ve had success using an immersion blender for nuts, leave a comment!
Parchment paper. I go into more detail below about sustainability and choosing a brand you’re comfortable using…especially with all the awareness around microplastics these days. If you prefer a baking mat, that’s fine as well. Use what works for you.
♻️ sustainability profile
🛒 sourcing
Choose organic ingredients when available, or when the budget allows. If you need to prioritize, use the Clean Fifteen and Dirty Dozen guide for some tips. For my readers with green thumbs, if you want to try your hand at growing your own cauliflower or pumpkin, that’s the MOST sustainable option!
🗑️ reducing waste
Scraps. Don’t forget to repurpose your scraps for use in a homemade veggie broth! The best scraps (from this recipe) for a broth include onion (skin included), carrot peels (if you peel), celery leaves and any removed ends, and garlic skins.
Some have also had success saving garlic skins and drying before grinding into a homemade garlic powder.
Ellen Tout, author of The Complete Book of Vegan Compleating, has several great ideas for leftover cauliflower stalks and leaves. While this recipe calls for using the stem of the cauliflower, the leaves can be repurposed by sautéing and adding to stir frys, rice, etc. like you would other greens. Or, stuff them with a delicious filling!
Packaging/tools. The parchment paper I use has been vetted for home compost use, so I do wipe down the paper, tear into small pieces, and add to our home compost. Please choose the parchment paper that fits your checklist. For example, the paper I use does have a silicone coating that is (supposed) to break down in the compost. Some may wish to avoid this…it’s best to read the packaging and make sure you understand the paper composition.
❓ frequently asked questions
Do cauliflower and pumpkin go together?
Absolutely! Cauliflower is a wonderful, tasty vegetable to add earthy undertones to any dish and it pairs well with the rich, sweet flavors from canned pumpkin. While they both impart earthiness, the pumpkin is key to creating a depth of flavor perfect for soup, sauces, and more! Even when paired together, though, additional seasonings infuse the dish with more flavor.
What spices go well in cauliflower soup?
Cauliflower is a mild-flavored vegetable, so it’s very much a blank slate for spices. Basic spices like salt and pepper are usually added because the salt brings out the natural flavors and pepper incorporates a mild level of spiciness. Garlic and onion provide a lovely depth of flavor, and herbs like thyme, rosemary, oregano, and chives impart green, earthy, and sometimes onion-forward notes to cauliflower dishes. If you don’t mind a little kick, don’t miss the opportunity to add some heat, especially from red pepper flakes.
How do I make creamy cauliflower soup?
Of course, creamy soups like a creamy cauliflower soup is absolutely possible to make without dairy and I challenge readers to make a creamy soup with fully plant-based ingredients. When cooked and blended, cauliflower itself becomes creamy. You can also create a roux with vegan butter and flour, incorporate blended cashews, add a neutral-flavored plant-based milk or cream, and/or blend with silken tofu or other nuts and beans. You can also thicken a soup using a little aquafaba (chickpea brine), tofu water, or arrowroot powder, depending upon the particular recipe and desired result. The good news is you have lots of options!
more pumpkin recipes
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