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    Home » Healthy

    Pumpkin and Cauliflower Soup with Ginger

    Published: Sep 12, 2016 / Updated: Sep 5, 2018 / 42 Comments

    This post may contain affiliate links. Please see my affiliate disclosure for more details.

    Jump to Recipe

    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. 🙂

    pumpkin and cauliflower soup with ginger next to baguette slices and cloth napkin

    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. 😀

    pumpkin and cauliflower soup with ginger in a bowl next to bread slices

    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!

    close-up of bowl of healthy pumpkin and cauliflower soup with ginger

    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! 😉

    cauliflower and pumpkin soup with ginger next to slices of bread

    Will you make this healthy pumpkin soup recipe?

    Let me know in the comments below!

    This pumpkin and cauliflower soup with ginger is a healthy way to get your pumpkin fix in this autumn! This soup is thick, hearty, and comforting.

    Pumpkin and Cauliflower Soup with Ginger

    Vegetarian and vegan friendly pumpkin and cauliflower soup with ginger. A perfect fall soup!
    4.43 from 7 votes
    Print Recipe Pin Recipe Save Saved!
    Prep Time 10 mins
    Cook Time 45 mins
    Total Time 55 mins
    Course Soup
    Cuisine American
    Servings 6
    Prevent your screen from going dark

    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. 
    Keyword pumpkin and cauliflower soup
    Author Natasha Bull

    You may also like my cauliflower leek soup, my easy curried pumpkin soup, or my roasted butternut squash and cauliflower soup.

    « Creamy Shrimp and Chorizo Pasta with Mushrooms
    Easy Baked Salmon Sandwich with Zesty Lemon Mayo and Arugula »

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    1. Lucas says

      February 10, 2021 at 9:42 AM

      5 stars
      This was the best soup I have ever tasted! I do not eat onions and garlic, so I subbed with some more celery and asafetida powder and it was sooo delicious.

      Reply
      • Natasha says

        February 10, 2021 at 9:47 AM

        Well that's fantastic!! Thanks for letting me know, Lucas 🙂

        Reply
    2. Kat says

      November 21, 2020 at 6:12 AM

      Hi! Can I use frozen cauliflower? If yes, how much would you recommend?
      Thanks! Looking forward to trying this!

      Reply
      • Natasha says

        November 21, 2020 at 11:33 AM

        About 2 pounds maybe?

        Reply
    3. Sue says

      November 2, 2020 at 4:38 PM

      5 stars
      Super good! I added some cinnamon, and topped it with Trader Joe’s coconut non dairy whipped topping and pumpkin spice pumpkin seeds!

      Reply
      • Natasha says

        November 3, 2020 at 8:42 AM

        So glad you enjoyed it! XO

        Reply
    4. Kristen says

      October 5, 2020 at 5:30 PM

      5 stars
      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.

      Reply
      • Natasha says

        October 6, 2020 at 8:42 AM

        That's awesome!! 🙂

        Reply
    5. Marietta Hight says

      March 7, 2019 at 12:53 PM

      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.☺️

      Reply
      • Natasha says

        March 8, 2019 at 8:45 AM

        I'm so glad you liked it and that the substitutions worked well 🙂

        Reply
    6. Renee Keele says

      October 3, 2018 at 8:18 PM

      5 stars
      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!

      Reply
      • Natasha says

        October 4, 2018 at 9:27 AM

        Mmmm your additions sound delicious!

        Reply
    7. Susan says

      September 14, 2018 at 8:03 PM

      5 stars
      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.

      Reply
      • Natasha says

        September 14, 2018 at 8:22 PM

        I’m so happy to hear that, Susan! Thanks for letting me know. ❤️

        Reply
    8. Brittany L Wolff says

      September 4, 2018 at 12:21 AM

      1 star
      Bland, skunky, and a total waste of ingredients.
      Absolute garbage.
      I am so disappointed I decided to make this.

      Reply
      • Natasha says

        September 4, 2018 at 7:04 AM

        Did you add salt to it?

        Reply
    9. Anna Prasannan says

      July 25, 2018 at 8:33 PM

      Did you use fresh or ginger in a pot?
      Mine didn't taste so great!:(

      Reply
      • Natasha says

        July 26, 2018 at 7:19 AM

        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.

        Reply
    10. Janet says

      January 26, 2018 at 3:59 AM

      5 stars
      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.

      Reply
      • Natasha says

        January 26, 2018 at 10:36 AM

        Thanks, Janet!! Homegrown pumpkins are the best kind. 🙂

        Reply
    11. Laurie says

      October 21, 2017 at 4:30 PM

      I'd love to try this soup but I'm working to avoid dairy. Has anyone tried substituting coconut milk or coconut cream?

      Reply
      • Natasha says

        October 21, 2017 at 7:25 PM

        I think coconut milk would work well in this one. 🙂

        Reply
    12. Felicia says

      October 4, 2017 at 4:46 PM

      This sounds like a great idea! Pumpkin can be a really strong flavor, so I bet the cauliflower tones it down nicely.

      Reply
      • Natasha says

        October 4, 2017 at 5:19 PM

        Thanks, Felicia! 🙂

        Reply
    13. Heidi says

      September 17, 2017 at 3:38 PM

      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.

      Reply
      • Natasha says

        September 17, 2017 at 4:37 PM

        So glad you enjoyed it, Heidi!

        Reply
    14. Patty says

      June 21, 2017 at 5:58 AM

      Can I freeze this soup?

      Reply
      • Natasha says

        June 21, 2017 at 6:45 AM

        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! 💛

        Reply
    15. Eden Passante says

      October 12, 2016 at 11:57 PM

      Oh my I love the color of this! Such a beautiful presentation! I usually add bacon to the top, as weird as that sounds!

      Reply
      • Natasha says

        October 13, 2016 at 8:33 AM

        Thank you! And bacon sounds good to me! 😉

        Reply
    16. Jenny says

      September 22, 2016 at 7:25 AM

      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 🙂

      Reply
      • Natasha says

        September 22, 2016 at 8:23 AM

        You are welcome! Let me know if you try it. 🙂

        Reply
    17. Lucy @ Globe Scoffers recipes says

      September 13, 2016 at 9:42 AM

      Mmm this sounds delicious! The fall will be here before we know it! Thanks for sharing!

      Reply
      • Natasha says

        September 13, 2016 at 11:35 AM

        You're welcome! 🙂

        Reply
    18. Mary Ann | The Beach House Kitchen says

      September 12, 2016 at 7:09 PM

      This soup sounds delicious Natasha. Perfect to welcome fall.I love the addition of the ginger and also love the cauliflower.

      Reply
      • Natasha says

        September 12, 2016 at 7:18 PM

        Thank you!! I'm not quite ready for fall yet, but what can you do?

        Reply
    19. Taylor @ The Girl on Bloor says

      September 12, 2016 at 11:03 AM

      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!

      Reply
      • Natasha says

        September 12, 2016 at 11:09 AM

        Thanks, girl!! Artificial light - that's all I use these days.

        Reply
        • Taylor @ The Girl on Bloor says

          September 15, 2016 at 7:13 AM

          I need to start using mine sometimes by the looks of it then!!! Especially now that the days will be darker 🙁

          Reply
          • Natasha says

            September 15, 2016 at 7:33 AM

            Yeah, it is hard being a food blogger during the Canadian winter - that's for sure.

            Reply
    20. Carolyn says

      September 12, 2016 at 9:21 AM

      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.

      Reply
      • Natasha says

        September 12, 2016 at 11:09 AM

        Thanks so much, Carolyn. I appreciate it! 🙂

        Reply

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