Roasted Pumpkin Cauliflower Soup
Roasted Pumpkin & Cauliflower Soup is a perfect cozy and super healthy meal for fall lunch or dinner. It is vegan, full of aromatic spices and roasting the vegetables in the oven brings the flavors of this soup to a whole new level!
Servings: 6 servings
Calories: 112kcal
Equipment
Ingredients
- ½ pie pumpkin 2lbs
- 1 head cauliflower 1.5-2lbs
- 1 large onion diced
- 3 garlic cloves crushed or minced
- 6 cups vegetable broth
- ½ 15 oz can coconut milk
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 1 teaspoon ground coriander
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- 3 tablespoons olive oil divided
- 1-2 teaspoons fresh ginger grated or minced
- 2 teaspoons apple cider vinegar
- Pepitas red pepper flakes (optional topping)
Instructions
- Preheat the oven to 410 degrees Fahrenheit (210 degrees Celsius).
- Cut up the cauliflower into small florets. Cut the pumpkin into ½ inch thick wedges and then in half. You don’t need to peel the pumpkin.
- Toss the cut up veggies with 1.5 tablespoon olive oil, salt and pepper to coat. Pour onto a large baking sheet and roast for about 40 minutes or until soft and lightly charred.
- (Optional) Reserve some roasted cauliflower for garnish.
- In the meantime, heat the remaining oil in a Dutch oven or a large pot with a thick bottom. Add diced onion and cook on medium heat stirring from time to time until softened, about 5-7 minutes.
- Add the spices, garlic and ginger to the onion and cook, stirring another minute or two to toast the spices. If it’s starting to brown, add a splash of water.
- Add broth and bring to boil.
- Once the pumpkin and cauliflower are roasted, add them to the Dutch oven and remove from the stove.
- Blend until smooth with an immersion blender or a standup blender (See note below).
- Turn the stove back on. Stir in coconut milk and bring to a gentle simmer. Add 1 teaspoon apple cider vinegar and stir. Give the soup a taste. It will likely need more salt and pepper. If desired, add another teaspoon of vinegar for a little more acidity.
- Serve hot with topped with reserved roasted cauliflower florets, pepitas and red pepper flakes, or your favorite toppings.
Notes
I find that skipping peeling the pumpkin saves a lot of time and effort and you can still blend the soup just fine. However, if you prefer, feel free to peel it before or after roasting for an ever smoother texture.
I usually use an immersion blender for pureeing soups because it creates the least mess. You can also blend the soup in a standup blender such as Vitamix (the soup will be silky smooth!). If you choose that method, make sure that your soup is cooled before blending and puree it in batches. Transfer back to the pot or Dutch oven after each batch.
My topping suggestions are optional. If you prefer, you can serve the soup without toppings or with a swirl a dollop of (plant-based) yogurt and a swirl of Sriracha.
Nutrition
Calories: 112kcal | Carbohydrates: 11g | Protein: 2g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1358mg | Potassium: 344mg | Fiber: 3g | Sugar: 5g | Vitamin A: 506IU | Vitamin C: 48mg | Calcium: 36mg | Iron: 1mg