This creamy pumpkin cauliflower soup blends roasted sugar pumpkin with cauliflower rice, vegetable broth and a splash of coconut milk for a velvety bowl that's light, cozy and 100% vegan. It's an easy, healthy fall dinner that tastes far richer than it is.
This pumpkin soup is sure to be your new go-to soup recipe. As soon as the season shifts to cooler weather (which is like 60 in Florida) I start thinking about cozy socks, campfires and pulling out my comfort food recipes.
As a kid, my only experience with pumpkin was pumpkin pie at Thanksgiving. But it's actually a very versatile ingredient: a wonderful addition to muffins, and it has even found its way into our lattes and scented candles! Now I love cooking with pumpkin.
If you are new to vegetarian or vegan cooking, this recipe is a quick and easy meal that is sure to be a crowd pleaser. Pumpkin soup is traditionally made with milk or cream, but this 100% dairy-free version uses coconut milk instead. It's a delicious trick that works in many vegan soup recipes.
This Pumpkin Cauliflower Rice Soup is:
- Made from simple, healthy ingredients
- 100% vegan and vegetarian friendly
- Dairy-free
- Gluten-free
- Easy to make!
Key Ingredients & Substitutions
- Sugar pumpkin. Also sold as pie pumpkin, it's small (about 2 pounds), sweet and much less stringy than a carving pumpkin. Kabocha or butternut squash work the same way. For a shortcut, use one 15-ounce can of pumpkin puree (not pumpkin pie filling) and skip the roasting.
- Cauliflower rice. Frozen riced cauliflower is the easiest option and goes straight into the pot. Fresh riced cauliflower works too; it just cooks a few minutes faster.
- Yellow onion. Softened in a little olive oil first, it gives the soup its savory backbone. A shallot or the white parts of a leek are good swaps.
- Vegetable broth. Store-bought is fine, but homemade vegetable stock gives the best flavor. Choose low-sodium broth so you can control the salt.
- Coconut milk. Canned coconut milk makes the soup silky without any dairy. Full-fat is creamiest; light coconut milk or unsweetened cashew milk work if you want it lighter.
- Fresh parsley. Stirred in at the end for a fresh, green finish. Cilantro is a nice swap if you're adding chipotle or cumin.
Cooking with Cauliflower Rice
Cauliflower rice became insanely popular with the beginning of the low-carb movement. Now, I'm not a health nut by any means, but I do try to keep some lighter recipes in my arsenal.
Riced cauliflower is a great option for making low-carb vegan recipes that are still hearty and filling. It's essentially just cauliflower processed in the food processor until it takes on the consistency and shape of grains of rice. In this soup it cooks down and blends right in with the pumpkin, so you get extra body and extra veggies without anyone noticing.
I like to use frozen riced cauliflower, which is easy to find at most grocery stores these days. But if you want to try your hand at making your own, check out this simple video to see how.
And if you love it, try these Baked Stuffed Tomatoes next. They're loaded with a pico de gallo cauliflower rice.
How to Make Pumpkin Cauliflower Rice Soup
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
To cook your pumpkin, first cut it in half from stem to base and scrape out the seeds and stringy pulp. Brush the cut sides with a little olive oil. Roast the pumpkin face-down on the baking sheet for 35 to 45 minutes.
You'll know it's done when you can insert a fork easily and the flesh is very soft. Doesn't that look delicious?
Remove it from the oven and let it cool until it's easy to handle. Once cool, scrape the flesh out with a spoon and discard the peel. You should have about 2 cups of pumpkin.
While the pumpkin cools, warm the rest of the olive oil in a large pot over medium heat and cook the chopped onion for 4 to 5 minutes, until soft. Add the pumpkin, cauliflower rice and vegetable broth.
Heat the soup over medium-high heat until it just begins to boil, then reduce the heat to a simmer. Cook for 15 minutes, until the cauliflower is tender, and remove from the heat.
Now for the fun part! Use an immersion blender to puree your soup. All you need to do is insert the blade end into the pot and blend until it's the consistency you want. So easy!
Return the pot to low heat, then add the coconut milk and chopped parsley. Stir to combine and heat gently for 5 more minutes.
Add salt and pepper to taste, then serve topped with extra parsley and a little diced red onion.
Helpful Tips
Pick the right pumpkin. I recommend the very flavorful sugar pumpkin for this recipe. It has a higher sugar content and denser flesh than a typical Halloween pumpkin, which makes it the best pumpkin for cooking. Carving pumpkins are watery and bland, so save those for the porch.
Canned pumpkin is a great shortcut. If you're short on time, skip the roasting and use one 15-ounce can of pure pumpkin puree, which is roughly what a 2-pound sugar pumpkin yields. This handy pumpkin calculator helps if you're working with a different size. The soup will be ready in about 30 minutes.
Use an immersion blender. It's the easiest way to make this soup nice and creamy, and there's only one pot to wash. As an alternative, you can transfer the cooked soup to a regular blender in batches. Fill it no more than halfway and leave the lid's center cap off (cover the hole with a folded towel) so steam can escape. It's a bit messier, but it works.
Don't boil the coconut milk. Add it at the end and keep the soup at a gentle simmer. A hard boil can make coconut milk separate and look grainy.
Adjust the thickness. Pumpkins vary in how much water they hold. If your soup is too thick, add a splash more broth; if it's too thin, let it simmer uncovered for a few extra minutes before you add the coconut milk.
Variations
- Smoky and spicy. Add a dash of chipotle powder or a pinch of crushed red pepper flakes with the onion for a gentle kick.
- Warm spices. Stir in ½ teaspoon each of cumin and smoked paprika, or a pinch of nutmeg and cinnamon, for a more autumnal flavor.
- Thai-style. Add a tablespoon of red curry paste with the onion and a squeeze of lime at the end. For a fully Thai take, try our Thai Pumpkin Soup with Coconut Milk.
- Roasted garlic. Roast a head of garlic alongside the pumpkin and squeeze the soft cloves into the pot before blending.
- Extra protein. Blend in a can of drained white beans or stir in cooked red lentils to make it heartier.
- Squash swap. Use butternut or kabocha squash in place of the pumpkin; roast it the same way.
Serving Ideas
This soup is light enough to serve as a starter and filling enough for a simple dinner. For a cozy meal, pair a big bowl with a slice of Pumpkin Focaccia Bread or a basket of vegan dinner rolls for dunking.
Toppings make it feel special: a swirl of coconut milk, toasted pepitas, fresh parsley and diced red onion, or a spoonful of Pumpkin Seed Pesto. On a holiday table, serve it in small cups as a first course before the main event.
Storing & Freezing
Let the soup cool, then store it in an airtight container in the refrigerator for up to 4 to 5 days. It thickens as it sits, so thin it with a splash of broth or water when you reheat it on the stovetop or in the microwave. That makes it a great vegan meal prep recipe.
This soup freezes really well for up to 3 months. For the best texture, freeze it before adding the coconut milk and parsley. Thaw it overnight in the fridge, reheat it on the stovetop over medium heat, then stir in the coconut milk and parsley just before serving. If you've already added the coconut milk, it's still fine to freeze; just whisk well as it reheats.
More Soups
If you loved this recipe, here are a few more soups you might enjoy:
- Lazy Roasted Pumpkin Soup (No Cream!)
- Spicy White Bean Pumpkin Soup
- Roasted Vegan Cauliflower Soup
- Spicy Butternut Squash Soup
📖 Recipe
Equipment
- Immersion blender or a countertop blender
Ingredients
- 1 small sugar pumpkin, about 2 pounds, or one 15-ounce can pumpkin puree
- 1 tablespoon olive oil, divided
- 2 cups cauliflower rice, frozen
- ½ cup yellow onions, finely chopped
- 4 cups vegetable broth
- ½ cup coconut milk, canned, full-fat or light
- ¾ cup fresh parsley, chopped
- Salt and pepper, to taste
- extra parsley and red onions, for garnish (optional)
Instructions
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Cut the pumpkin in half from stem to base and scrape out the seeds and stringy pulp. Brush the cut sides with about 1 teaspoon of the olive oil and place them cut-side down on the baking sheet. Roast for 35 to 45 minutes, until a fork slides easily into the flesh.
- Let the pumpkin cool for about 10 minutes, until easy to handle. Scoop the soft flesh out with a spoon and discard the peel. You should have about 2 cups. (Using canned pumpkin? Skip steps 1 to 3.)
- Meanwhile, heat the remaining olive oil in a large pot over medium heat. Add the onion and cook for 4 to 5 minutes, stirring occasionally, until soft and translucent.
- Add the pumpkin, cauliflower rice and vegetable broth to the pot. Bring to a boil over medium-high heat, then reduce the heat to a simmer and cook for 15 minutes, until the cauliflower is tender. Remove from the heat.
- Puree the soup with an immersion blender until smooth and creamy. (Or blend it in batches in a countertop blender, filling it no more than halfway and venting the lid.)
- Return the pot to low heat. Stir in the coconut milk and chopped parsley and heat gently for 5 minutes without boiling. Season with salt and pepper to taste, then serve topped with extra parsley and diced red onion.
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