This pumpkin and cauliflower soup with ginger is a healthy way to get your pumpkin fix this autumn! This soup is thick, hearty, and comforting. The ginger gives it a little zing, warming you up further. 🙂
This soup isn't over-the-top pumpkin if you know what I mean. Cauliflower is a nice filler and good for you. This vegan pumpkin soup tastes quite similar to my acorn squash and carrot soup, if you've tried that one.
This pumpkin soup with canned pumpkin is really easy - you don't have to mess around with fresh pumpkin.
I picked a perfect day to make this as it's cold and rainy outside. I just got back from Arizona. Hello weather shock.
And hello pumpkin! I think I mentioned last fall that I don't go all cray-cray for pumpkin season.
I don't get the fuss. I don't drink coffee so I don't pumpkin spice my latte. I don't have a big sweet tooth so I don't pumpkin spice my muffins or whatever. I don't like pumpkin pie. Too much mush, not enough crust.
I hope I don't lose any readers with this confession. 😀
With all that said, this blog isn't really about me. If it was all about me, I would have photos of burgers, steak, tzatziki, and olives all the time. Does anyone want that?
I doubt it. I aim to please.
I know some people like healthy pumpkin soups. It's not that I don't like it.
It's a really good post-vacation detox soup actually. And that color is so bright and happy!
It's just that when I'm in Arizona I get my fill of In-n-Out Burger and Chick-fil-A.
Now I'm back to bunny food... AND LOVING EVERY MINUTE OF IT. Cough. Right.
Anyhow, I hope you will enjoy this easy pumpkin soup recipe! It really is good... I promise! 😉
Will you make this healthy pumpkin soup recipe?
Let me know in the comments below!
Pumpkin and Cauliflower Soup with Ginger
Ingredients
- 1 medium onion diced
- 2 sticks celery chopped
- 1 large carrot chopped
- 2 tablespoons fresh ginger finely chopped*
- 3 cloves garlic minced
- 2 (10 fluid ounce) cans vegetable or chicken broth
- 1 (27 fluid ounce) can pumpkin purée
- 1 cup water
- 1/4 teaspoon dried thyme
- 1/4 teaspoon ground cumin
- Salt & pepper to taste
- 1 head cauliflower
- Heavy/whipping cream to taste (optional)
Instructions
- Sauté the onion, celery, and carrot in a large pot on medium heat for 5-7 minutes.
- Add the ginger and garlic to the pot, stir, and cook for 2 minutes until fragrant. Add the vegetable broth, pumpkin purée, water, dried thyme, cumin, and salt & pepper to taste. Add the cauliflower (I used my hands to break it down into smaller florets).
- With the lid slightly ajar, simmer the soup on medium-low heat for about 30 minutes or until the vegetables have softened.
- Purée the soup in batches using your blender. I suggest letting the soup cool for a bit first.
- The soup will be quite thick. You can add water to thin it out a bit (I added an extra cup). You may need to add more salt. Serve with a swirl of cream if desired.
Notes
- *If you're very sensitive to spice or don't like ginger, I recommend halving the amount. I recommend using fresh ginger.
- Here in Canada, the only pumpkin puree I could find in my store was in a rather large can. It won't make or break the recipe if yours isn't exactly 27 fluid ounces, so feel free to use 2 smaller cans or whatever works that's in the same ballpark.
- Serves 4-6.
You may also like my cauliflower leek soup, my easy curried pumpkin soup, or my roasted butternut squash and cauliflower soup.
Kat says
Hi! Can I use frozen cauliflower? If yes, how much would you recommend?
Thanks! Looking forward to trying this!
Natasha says
About 2 pounds maybe?
Sue says
Super good! I added some cinnamon, and topped it with Trader Joe’s coconut non dairy whipped topping and pumpkin spice pumpkin seeds!
Natasha says
So glad you enjoyed it! XO
Kristen says
My whole family, 20 month old toddler included, devoured this! We used a nondairy milk to mix in at the end and topped it with sunflower seeds and crackers. Definitely recommend! I like a little kick so I also added cayenne pepper.
Natasha says
That's awesome!! 🙂
Marietta Hight says
Great soup recipe!! I changed some of the ingredients just a little, because I did not have certain ingredients. I only had one small can of pumpkin, so I also used two cans of Bruce’s sweet potatoes. I roasted my cauliflower , onions, and carrots instead of just sautéing them before adding them in the pot. Any time I make a soup that is blended and creamy I add a low fat cream cheese to the mix. This adds to the creaminess without adding too much fat. Thank you for posting this recipe.☺️
Natasha says
I'm so glad you liked it and that the substitutions worked well 🙂
Renee Keele says
A family favorite is my Spicy Pumpkin Soup Recipe and I was looking for ideas for "Anti-Cancer Fighting Foods" to add to it and your recipe met the bill! I did also use Chorizo and Ground Sausage and spiced it up with some Orange Habanero Hot Sauce! Thank you for the inspiration! My entire family LOVED it!
Natasha says
Mmmm your additions sound delicious!
Susan says
I seriously LOVE this soup!! I've made it twice in the last month. I use just 1 15-oz can of pumpkin and almond milk instead of cream. Today I added a little nutmeg.
Natasha says
I’m so happy to hear that, Susan! Thanks for letting me know. ❤️
Brittany L Wolff says
Bland, skunky, and a total waste of ingredients.
Absolute garbage.
I am so disappointed I decided to make this.
Natasha says
Did you add salt to it?
Anna Prasannan says
Did you use fresh or ginger in a pot?
Mine didn't taste so great!:(
Natasha says
Hi Anna! I’m sorry to hear that. I used fresh ginger and finely chopped it. Did you use powdered ginger? If so, the 2 tablespoons would be way too much.
Janet says
Pumpkin soup is a favourite of ours (here in Somerset, England). I'd roasted an enormous Mammoth Pumpkin, made soups and frozen them, along with batches of pumpkin puree - perfect for recipes such as yours. Thank you for sharing.
Natasha says
Thanks, Janet!! Homegrown pumpkins are the best kind. 🙂
Laurie says
I'd love to try this soup but I'm working to avoid dairy. Has anyone tried substituting coconut milk or coconut cream?
Natasha says
I think coconut milk would work well in this one. 🙂
Felicia says
This sounds like a great idea! Pumpkin can be a really strong flavor, so I bet the cauliflower tones it down nicely.
Natasha says
Thanks, Felicia! 🙂
Heidi says
Perfect fall soup. I added some cinnamon, a dash of cloves and cayenne. Make sure you use a blender to purée I used my vitamix, it adds a creamy, velvety texture.
Natasha says
So glad you enjoyed it, Heidi!
Patty says
Can I freeze this soup?
Natasha says
I haven't tried, but I don't see why it wouldn't work. I'd use it within 3 months. Hope you enjoy it, Patty! 💛
Eden Passante says
Oh my I love the color of this! Such a beautiful presentation! I usually add bacon to the top, as weird as that sounds!
Natasha says
Thank you! And bacon sounds good to me! 😉
Jenny says
I am totally digging this soup. t seems so filling and nourishing - A good meal on its own. And the weather here in Toronto is just getting cool enough for soup dinner! Thanks for sharing 🙂
Natasha says
You are welcome! Let me know if you try it. 🙂
Lucy @ Globe Scoffers recipes says
Mmm this sounds delicious! The fall will be here before we know it! Thanks for sharing!
Natasha says
You're welcome! 🙂
Mary Ann | The Beach House Kitchen says
This soup sounds delicious Natasha. Perfect to welcome fall.I love the addition of the ginger and also love the cauliflower.
Natasha says
Thank you!! I'm not quite ready for fall yet, but what can you do?
Taylor @ The Girl on Bloor says
Natasha this looks stunning!!! I want to ask - did you shoot this in artificial or natural lighting? This just pops so wonderfully and looks so delicious!
Natasha says
Thanks, girl!! Artificial light - that's all I use these days.
Taylor @ The Girl on Bloor says
I need to start using mine sometimes by the looks of it then!!! Especially now that the days will be darker 🙁
Natasha says
Yeah, it is hard being a food blogger during the Canadian winter - that's for sure.
Carolyn says
I don't comment on blogs all that much these days, but this looks so good I had to say something! 🙂 Gorgeous photos, and the soup is right up my alley.
Natasha says
Thanks so much, Carolyn. I appreciate it! 🙂