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    A Full Living » Blog » Soups and Stews

    Published: Sep 23, 2021 · Modified: Dec 22, 2021 by Briana · This post may contain affiliate links.

    Cauliflower and Pumpkin Soup

    Jump to Recipe Print Recipe
    pumpkin soup with cauliflower

    Pumpkin Cauliflower Soup is a hearty, healthy cool weather recipe. It's easy to make with minimal prep time. This velvety smooth soup will be a staple for those chillier days. With plenty of herbs and spices, you will love this healthy, warming comfort food.


    cauliflower and pumpkin soup in a ceramic bowl with a brown rim, fresh thyme and a drizzle of heavy cream

    The second it hits September we're ready to dive in with all things pumpkin! Anyone else? Whether it be sweet or savory, we absolutely love this delicious and versatile gourd! 🎃

    We include lots of process pictures in the body of the text, as well as ideas for substitutions and more. Feel free to skip to the recipe card if you'd like to get right into it. This recipe is also available as a Google Web Story here!

    Ingredients:​

    cauliflower and pumpkin soup recipe ingredients graphic with text to denote different ingredients
    • Unsalted butter - Adds a nice velvety, rich flavor to the base of this soup.
    • Shallots - Roughly chopped. Yellow onions could be substituted here.
    • Kosher salt & black pepper - Pretty straight forward. But to taste, and make sure you season the food as you cook!
    • Fresh garlic & ginger - Rough chop these aromatics for some nice flavor in this soup. Use dried if you want.
    • Mixed herbs - We like to use a mixture of fresh thyme, rosemary and sage. You could use dried herbs. Any savory herb works really well here, like oregano, parsley, or basil.
    • Nutmeg - A pinch of ground nutmeg will add a really nice depth of flavor to this soup. It's optional if you decide you don't want it.
    • Cauliflower florets - They can be pretty large chunks for this, as we will simmer them until soft.
    • Pumpkin puree - In a can. Just make sure you're getting pure pumpkin puree, not pumpkin pie mix which has added sugar and spices.
    • Broth - Any broth of your choosing would be really good here. We often opt for chicken bone broth for added protein, but anything you want that suits your dietary preference would would really well.
    • Heavy Cream - Adds a creamy and rich flavor. You could use full fat canned coconut milk instead if you are dairy free or vegan.

    How To Make This Cauliflower Pumpkin Soup Recipe:

    Heat a dutch oven or large pot, over medium heat. Add the butter, followed by the shallots with a pinch of salt. Cook until softened, about 3-5 minutes.

    cooking down shallots in a cast iron dutch oven with a wooden spoon

    Add in the aromatics, like the minced herbs, ginger, garlic, pepper and nutmeg. Cook until garlic and ginger are fragrant, about 30 seconds.

    shallots with ginger, herbs, nutmeg, pepper and garlic in a cast iron dutch oven
    mixing around shallots and aromatics in a large dutch oven soup pot with a wooden spoon

    Add in the cauliflower, mixing to coat. Season heavily with salt and pepper.

    large cauliflower pieces in a dutch oven for soup

    Add in the pumpkin puree, and chicken stock. Bring to a boil, then reduce to heat to medium simmer, until the cauliflower has softened enough to stick a fork in it. 

    cauliflower pieces with pumpkin puree and chicken stock in a dutch oven cast iron
    cooked cauliflower and pumpkin in a dutch oven

    Stir in the heavy cream to warm. Puree the soup contents by using a blender, food processor or immersion blender.

    adding heavy cream to pumpkin soup
    pureed cauliflower and pumpkin soup in a lodge cast iron dutch oven

    Garnish with more herbs, freshly cracked black pepper, pepitas (aka, pumpkin seeds!), and a drizzle of cream or coconut cream (if vegan). Enjoy!

    pumpkin soup drizzled with heavy cream and topped with pepitas, fresh thyme and black pepper

    A Few Tips:

    • To freeze, make sure to allow the soup to cool completely so it won't get freezer burnt. It will keep for up to 6 months in the freezer.
    • Thaw frozen soup in the fridge, or under warm running water until you can slide the soup out into a saucepan. Simmer on low until soup is completely heated through. 
    • All seasonings are to your personal preference and taste, and can be altered or substituted for. 

    Frequently Asked Questions:

    Can I Make This A Vegan Pumpkin Soup?


    Yes, absolutely. To make this pumpkin soup vegan or dairy free, you just need to make a few simple swaps.

    Swap out the regular butter for vegan butter, olive oil, or avocado oil. Next, you will need vegetable broth or vegetable stock. Lastly, you will swap out the heavy cream for your favorite plant based milk or cream alternative. We know coconut milk (in a can) would make for a lovely, creamy choice!

    cauliflower and pumpkin soup in a large ceramic bowl, topped with heavy cream, fresh thyme, pumpkin seeds and black pepper
    Is This Pumpkin Soup Low Carb and Gluten Free?

    Yes, it is! This soup is naturally gluten free, and low in carbs because we thickened it up with cauliflower instead of potatoes for instance. It's relatively simple to make with just a few ingredients, and you can customize it according to your preferences.

    More Recipes To Try:

    • Chicken and Butternut Squash Skillet
    • Keto Pumpkin Chocolate Chip Cookies
    • Creamy Pumpkin Alfredo with Turkey and Rosemary
    • Keto Pumpkin Bars with Maple Cream Cheese Frosting
    side of a ceramic bowl cut off next to a spoon and a bowl full of cauliflower and pumpkin soup

    Shop This Recipe:

    Want to get supplies for this recipe or shop our keto kitchen or pantry? We've linked our favorites above and right here in our Amazon Store!  

    A Full Living is a participant in the Amazon Services LLC Associate program, an affiliate advertising program designed to promote a means for sites to earn advertising fees by linking products to amazon.com. We only share products we use and love. It doesn't cost you anything extra to shop using our links, but we earn a small commission that helps us keep this site going! 

    close up shot of a ceramic bowl of cauliflower and pumpkin soup with heavy cream, pumpkin seeds, fresh thyme

    If you get a chance to try this recipe, let us know what you think, would ya?! Leave us a comment, or catch up with us on Facebook or Instagram, or pin to your favorite Pinterest board for later. We love sharing your versions of our creations over on Instagram @afullliving!

    If you could please leave a comment and/or a rating if you loved this recipe, we would be forever grateful! (Ratings helps users find our recipes, since users say that they like them!)

    Thanks for stopping by! Be sure to subscribe to our email newsletter so you're the first to know about new recipes we post on our blog.

    Until Next Time,
    Briana & Chamere

    cauliflower and pumpkin soup in a ceramic bowl with a brown rim, fresh thyme and a drizzle of heavy cream

    Cauliflower and Pumpkin Soup

    This Pumpkin Cauliflower Soup is a hearty, healthy cool weather recipe. It's easy to make with minimal prep time. This velvety smooth soup will be a staple for those chillier days. With plenty of herbs and spices, you will love this warming comfort food.
    5 from 1 vote
    Print Pin Rate SaveSaved!
    Prep Time: 15 minutes
    Cook Time: 35 minutes
    Total Time: 50 minutes
    Servings: 10 servings
    Author: Briana

    Ingredients

    • 4 tablespoons unsalted butter
    • 4 medium shallots, roughly chopped
    • 2 teaspoons kosher salt, divided
    • 6 cloves garlic, minced
    • 2 tablespoons fresh ginger, rough chopped
    • 2 tablespoons minced fresh herbs (rosemary, thyme and sage)
    • 1 teaspoon black pepper
    • ⅛ teaspoon nutmeg, grated (optional)
    • 1 head cauliflower
    • 30 ounces pumpkin puree (2 cans)
    • 4 cups broth or stock of choice (chicken broth)
    • 1 cup heavy cream

    Instructions

    • Heat a dutch oven or large pot, over medium heat. Add the butter, followed by the shallots with a pinch of salt. Cook until softened, about 3-5 minutes.
    • Add in the aromatics, like the minced herbs, ginger, garlic, pepper and nutmeg. Cook until garlic and ginger are fragrant, about 30 seconds. Add in the cauliflower, mixing to coat. Season heavily with salt and pepper.
    • Add in the pumpkin puree, and chicken stock. Bring to a boil, then reduce to heat to medium simmer, until the cauliflower has softened enough to stick a fork in it. This should take about 20 minutes. Stir in the heavy cream to warm.
    • Puree the soup contents by using a blender, food processor or immersion blender. Garnish with more herbs, freshly cracked black pepper, pepitas (aka, pumpkin seeds!), and a drizzle of cream. Enjoy!
    • Store in an airtight container in the fridge for up to 5 days.

    Notes

    • To make this soup dairy free: swap out the butter and cream for your favorite dairy free substitutes. 
    • To make this soup vegan: Swap out dairy products and use vegetable broth or stock. 
    • To freeze, make sure to allow the soup to cool completely so it won't get freezer burnt. It will keep for up to 6 months in the freezer.
    • Thaw frozen soup in the fridge, or under warm running water until you can slide the soup out into a saucepan. Simmer on low until soup is completely heated through. 
    • All seasonings are to your personal preference and taste, and can be altered or substituted for. 
    • Fresh garlic and ginger could use ground instead. 
    • Substitute onions for shallots. 

    Nutrition

    Calories: 182kcal | Carbohydrates: 13g | Protein: 3g | Fat: 14g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 45mg | Sodium: 842mg | Potassium: 491mg | Fiber: 4g | Sugar: 5g | Vitamin A: 13729IU | Vitamin C: 39mg | Calcium: 66mg | Iron: 2mg

    These nutrition facts are provided as a courtesy and are only estimates. We cannot guarantee the accuracy.

    Did you love it?If you made this recipe, make sure to show us on Instagram at @AFullLiving or tag #AFullLiving! We love to see what you guys are making!
    Course: Soup
    Cuisine: American
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