This Roasted Pumpkin Cauliflower Soup is oven-roasted in one pan and then blended into a creamy, smooth finish. Delicately spiced with a nutty flavor, this dairy-free version is easy to make, family-friendly, and allergy-safe.
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Jump to:
- 👪Why You'll Love This Cozy Soup
- 🥒Tips For Kids: Will They Eat This?
- 🧠Nutrient Highlight: Why Eat This?
- 🍲Main Ingredients
- 👩🏽🍳How to Make Pumpkin Cauliflower Soup
- 💡Recipe & Time-Saving Tips
- 🥬Substitutions
- 🍽️Leftover and Variations Ideas
- 🥡Storage
- ❔Recipe FAQ
- 🥣More Soups and Light Meals
- 📖 Recipe
- 📝Information Source
Smooth, delicious, cozy roasted pumpkin and cauliflower soup. Our dairy-free pumpkin soup still gives that sought-after creamy texture without the need for cream or coconut milk. We swapped those for potatoes and roasted garlic to maximize flavor and texture!
Honestly, I find coconut cream or milk too sweet and rich for pumpkin soup, which is what many other dairy-free recipes use. Potatoes, with their mild flavor and creamy texture, is the perfect alternative. Along with roasted garlic, they give this soup an extra kick of flavor and smoothness without being overly rich or heavily spiced.
I love finding creative and unique ways to make recipes allergy-friendly while still nutritious, easy, and of course delicious. Like our roasted carrots and asparagus with a hummus-dill dressing, or instant-pot zucchini broccoli soup (ready in 10 minutes)!
👪Why You'll Love This Cozy Soup
We make this roasted pumpkin cauliflower soup often at our house, mostly because:
- Cozy And Delicious
- Easy To Make, Weeknight Friendly
- Nutritious
- Family Friendly
- Perfect For Special Occasions
🥒Tips For Kids: Will They Eat This?
As a parent of three, I know the challenge of introducing a new healthy meal to skeptical young eaters. Here's why this soup might just win your whole family over:
- Has A Great Texture: This hearty soup has a creamy texture and sweet flavor appeal to most children.
- Add Cripsy Croutons: Serving it with fun, colorful toppings, croutons, or crusty bread for dipping.
- Include Your Kid: Involving kids in the preparation process. Not only is this a great time to spend together but it also helps get them excited about the meal. Let them decide how much spice to add or how creamy to make it.
For more insights on navigating picky eating, check out my post on tips for feeding picky eaters.
🧠Nutrient Highlight: Why Eat This?
If you've been following along for a bit, you'll know my passion for health, neuroscience, and nutrition—shoutout to my Ph.D.—fuels my desire to create recipes that balance taste and nutrition. Here is how this roasted pumpkin and cauliflower soup shakes out:
- Rich in Vitamin A: Vitamin A is a powerhouse for the brain. It supports brain function, healthy vision, and the immune system (1, 2, 3).
- Filled with Antioxidants (Vitamin C): Shields the brain from oxidative stress and aids in neurotransmitter synthesis (4).
- Contains Fiber: Promotes gut health, which is directly linked to cognitive health and emotional well-being (5, 6).
🍲Main Ingredients
Here are the main healthy ingredients you need for our creamy pumpkin and cauliflower soup:
- Medium Pumpkin: I chose pumpkin for its sweet, earthy flavors and creamy texture making our soup rich.
- Cauliflower Florets: I include it for its ability to blend into a smooth consistency, enhancing the soup's body without overpowering the pumpkin's flavor.
- White Potato (optional): I add potato in place of any cream to help achieve an even creamier texture.
- White Onion and Garlic Cloves: Onions and garlic are a great base for most recipes, especially soups.
- Vegetable Broth: Adding vegetable stock instead of water adds even more flavor and depth to this cauliflower pumpkin soup.
- Olive Oil: We will be adding this over our veggies to help them caramelize while roasting.
- Ground Cumin and Smoked Paprika: These spices introduce a subtle warmth and smokiness.
- Italian seasoning: Adds a light, herbal freshness that balances the richer flavors.
- Salt and Black Pepper: Basic but essential, they fine-tune the taste to perfection.
For full quantities, see the recipe card.
👩🏽🍳How to Make Pumpkin Cauliflower Soup
Step 1: Preheat Oven And Prep Veggies
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Then, break the cauliflower into florets, and roughly chop the pumpkin and potato into 1-inch cubes (or small chunks). Dice the onion into quarters and remove the skin form the garlic cloves.
Chopping Tip: Don't worry too much about this step, you want the veggies to all be roughly the same size but it doesn't have to be perfect.
Step 2: Season The Veggies
Spread all your prepped veggies on the baking sheet. Drizzle with 2 tablespoons of olive oil, and sprinkle with the paprika, cumin, Italian seasoning, salt, and pepper. Give them a good toss to ensure they're well-coated.
Step 3: Roast the Pumpkin Cauliflower Mix
Roast them for about 25-30 minutes. Halfway through stir the roast vegetables for an even caramelization.
Step 4: Blend Roasted Veggies
Once roasted, it’s time to blend. Carefully transfer the roasted pumpkin cauliflower soup mixture into a high-speed blender, adding 4 cups of vegetable broth. Blend until smooth.
⚠️Remember, when working with hot ingredients, allow steam to escape to prevent any soup eruptions.
Immersion Blender: For those using an immersion blender, add your roasted veggies into a large soup pot along with the veggie broth. Then blend until smooth.
Step 5: Taste and Adjust
Blend your soup until you get the consistency you prefer. For a creamy version let the soup blend for a few minutes. Then carefully taste the roasted pumpkin cauliflower soup and adjust if you feel like it needs more spice or salt.
Step 6: Serve and Enjoy
Pour the creamy pumpkin soup into bowls. If you want to go an extra step, garnish each soup bowl with pumpkin seeds, a dollop of vegan Greek yogurt, coconut cream, or sour cream and a sprinkle with some fresh herbs.
There we have it—a step-by-step guide to a delicious, nurturing bowl of pumpkin and cauliflower soup.
💡Recipe & Time-Saving Tips
I make this creamy vegan soup often for my family, so let me share some of the things that have helped me:
- Use Pre-Cut Pumpkin: I find it helpful to buy a bag of frozen cubed pumpkin (especially when it is not pumpkin season) or pre-chopped fresh pumpkin from the grocery store.
- Batch Cook: Pumpkin and cauliflower soup is a great recipe to batch-make and freeze. It reheats well for a light dinner or fast recipe on a busy day.
- Make Ahead: Soup often tastes better the next day so don't be afraid to make this recipe ahead of time.
- Add Fresh Herbs: Adding fresh herbs (like parsley, thyme, or dill) can boost the soup's flavor.
- Get a Creamy Blend: Use a high-speed blender to get your soup nice and creamy.
- Add Lemon: Adding a squeeze of lemon juice to each bowl will help bring out the flavor and balance out the creaminess of this soup.
- Taste and Adjust: Be sure to taste your soup after blending to adjust the spices before serving.
🥬Substitutions
It sucks when we want to make a recipe but then realize we are missing an ingredient (been there!). So here are some suggestions for substitutions in case you're missing an ingredient for this roasted cauliflower pumpkin soup:
- Pumpkin: If fresh pumpkin isn't available, canned pumpkin purée is a great alternative, especially outside of pumpkin season. Just be sure it's pure pumpkin, not pumpkin pie filling.
- Cauliflower: Broccoli can serve as a good substitute for cauliflower, offering a similar texture and nutritional profile. Or check out our broccoli zucchini soup recipe!
- Vegetable Broth: Chicken broth (for non-vegans) or water with a bit more seasoning can be used if you're out of vegetable broth.
- Olive Oil: Any neutral oil, like avocado or canola, can be used for roasting vegetables.
- Spices: Other spices that work well in this soup are nutmeg, ginger, oregano, or dried thyme.
🍽️Leftover and Variations Ideas
- Spice it Up: Add a bit of heat with a dash of red pepper flakes or a spoonful of chili paste.
- Roast Vegetable Addition: Mix in other vegetables like sweet potatoes or parsnips for a different taste and texture.
- Make it Protein-Rich: Stir in some cooked quinoa or beans for added protein and heartiness.
🥡Storage
Fridge: Store any leftover roasted pumpkin cauliflower soup in an airtight container in the fridge for up to 4 days.
Freezer: Pour your cauliflower pumpkin soup into freezer-safe bags or containers, leaving some space for expansion. It's best used within 3 months. Thaw overnight in the fridge before reheating.
Reheating: When reheating your cauliflower pumpkin soup recipe, you might need to add a little extra broth or water, as the soup can thicken when stored. Warm it on the stove over low heat until it reaches serving temperature.
❔Recipe FAQ
Yes, if you don't have a blender, you can use a potato masher for a chunkier texture. Alternatively, you can use an immersion blender if you have one.
If you find your dairy-free pumpkin soup to be bland, add a bit more salt, and spices (cumin and paprika). We also recommend adding a squeeze of lemon to elevate the flavors.
If your cauliflower pumpkin soup turns out thicker than you prefer, gradually stir in more vegetable broth until you reach the desired consistency.
🥣More Soups and Light Meals
If you enjoyed our roasted pumpkin and cauliflower soup recipe and are looking for more allergy-friendly easy weeknight recipes be sure to check out these:
🌟 Loved this roasted pumpkin cauliflower soup recipe? I’d be thrilled to hear all about it! Please take a moment to leave a star rating and share your thoughts in the comments below. Let’s connect! Find me on Facebook and Instagram for more tasty conversations and tips. Your feedback not only helps me improve, but it also helps other readers to discover new favorites. Can’t wait to see your creations and chat with you online!
📖 Recipe
Sheet Pan Roasted Pumpkin Cauliflower Soup (Vegan)
Ingredients
- 1 medium pumpkin peeled and cubed (about 4 cups)
- 1 small cauliflower broken into florets
- 2 white potato peeled and cubed
- 1 onion quartered
- 4 garlic cloves peeled
- 4 cups vegetable broth
- 2 tablespoon olive oil
- 2 tablespoon smoked paprika
- 2 tablespoon Italian seasoning
- 1 tablespoon ground cumin
- 1 teaspoon salt
- ¼ teaspoon pepper
Soup Garnishes
- lemon
- fresh herbs
- vegan plain yogurt
- croutons gluten-free
Instructions
- Begin by preheating your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Cut the cauliflower into florets. Then peel and cube the pumpkin, quarter the potato, and onions, and peel the garlic.1 medium pumpkin, 1 small cauliflower, 2 white potato, 1 onion, 4 garlic cloves
- Add your prepared veggies to the prepared baking sheet. Drizzle the vegetables with olive oil. Sprinkle over with ground cumin, smoked paprika, Italian seasoning, salt, and pepper. Toss to ensure all vegetables are evenly coated.2 tablespoon olive oil, 2 tablespoon smoked paprika, 2 tablespoon Italian seasoning, 1 tablespoon ground cumin, 1 teaspoon salt, ¼ teaspoon pepper
- Place in the oven to roast for 25-30 minutes, or until all vegetables are tender and have a nice caramelized color. It's good practice to stir halfway through to ensure even cooking.
- Transfer the roasted vegetables to a high-speed blender and add the vegetable broth. Then blend until the mixture is smooth and creamy. Ensure you allow the steam to escape and blend in batches if necessary.4 cups vegetable broth
- Immersion Blender: If using an immersion blender, add the roasted soup mixture to a large pot with the vegetable broth. Then slowly blend until smooth and creamy.
- Once blended to your desired consistency, ladle the soup into serving bowls. Garnish with a dollop of vegan yogurt or coconut cream, fresh herbs, and croutons for a nice crunch.
Nutrition
📝Information Source
- Pallet, V., & Touyarot, K. (2015). Vitamin A and cognitive processes. Nutrition and Aging, 3(1), 21-31.
- Collins, C. (2019). The Role of Vitamin A in Support of Vision.
- Huang, Z., Liu, Y., Qi, G., Brand, D., & Zheng, S. G. (2018). Role of vitamin A in the immune system. Journal of clinical medicine, 7(9), 258.
- Zaidi, S. K. R., & Banu, N. (2004). Antioxidant potential of vitamins A, E and C in modulating oxidative stress in rat brain. Clinica Chimica Acta, 340(1-2), 229-233.
- Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The impact of dietary fiber on gut microbiota in host health and disease. Cell host & microbe, 23(6), 705-715.
- Berding, K., Carbia, C., & Cryan, J. F. (2021). Going with the grain: Fiber, cognition, and the microbiota-gut-brain-axis. Experimental Biology and Medicine, 246(7), 796-811.
Josh says
Warm and cozy and smooth. So much flavour! Have you ever tried heating it with the vitamix alone to preserve the integrity of the vitamins/minerals?
Patricia Granek says
Yes, thats one of the bauties of using a Vitamix, you can just let it run for 2 minutes and it shoudl warm up the soup!