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:
- 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.
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.
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 or coconut cream (if vegan). Enjoy!
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:
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!
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
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Until Next Time,
Briana & Chamere
Cauliflower and Pumpkin Soup
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
- 1/8 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
These nutrition facts are provided as a courtesy and are only estimates. We cannot guarantee the accuracy.
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