Creamy Vegetarian Pumpkin Cauliflower Soup

pumpkin soup
Vicki Shanta Retelny, RDN
Total Time: 55 min
Prep Time: 10 min
Cook Time: 45 min
Servings: 18 (1/2 cup each)

Nutrition Highlights (per serving)

66 calories
2g fat
11g carbs
3g protein
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Nutrition Facts
Servings: 18 (1/2 cup each)
Amount per serving  
Calories 66
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 3mg 1%
Sodium 262mg 11%
Total Carbohydrate 11g 4%
Dietary Fiber 3g 11%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 73mg 6%
Iron 1mg 6%
Potassium 340mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

It doesn't get any better than smooth and creamy pumpkin soup—except if you add cauliflower. Both of these vegetables are jam-packed with phyto (plant) nutrients, which offer your brain and body anti-inflammatory protection against chronic diseases.

The nutrients benefit your entire body: vitamin A and C help fend off the common cold, and cauliflower's cruciferous compounds boost brain health and enhance memory. Plus, pumpkin's rich orange flesh offers tons of carotenoids, which are antioxidants that can protect your body and brain from the damage of everyday stress.

With nutmeg and cloves infused into the mix, this soup tastes like fall.


  • 1 tablespoon canola oil
  • 1 medium yellow onion, diced
  • 2 28-ounce cans pumpkin puree
  • 1 medium head of cauliflower, cut into small florets
  • 2 1/2 cups low-sodium vegetable broth
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1/2 teaspoon ground cloves
  • 1 teaspoon ground nutmeg
  • 1 teaspoon fresh tarragon, chopped
  • 2 1/2 cups low-fat (2% fat) milk
  • 1 teaspoon lemon juice


  1. Place oil in a large stock pot on the stovetop over medium heat.

  2. Add onions and allow to cook until translucent (about 5 minutes).

  3. Add pumpkin and stir. Heat for 5 minutes.

  4. Add cauliflower and broth; cover. Cook until the cauliflower begins to soften (about 15 minutes).

  5. Stir in herbs and spices (salt through tarragon). Mix well and allow to cook for another 10 minutes.

  6. Using an immersion (hand-held) blender, puree the mixture until smooth directly in the pot.

  7. Once smooth, add milk and mix well. Add the lemon juice, give it a final stir, and serve hot.

Variations and Substitutions

If you want to add protein to this soup, you can add shredded chicken breast or swirl in some silken tofu. Also, feel free to kick up the heat with a hint of sriracha or hot sauce.

If you want the pumpkin flavor to stand out more, cut the cauliflower amount in half. By playing around with the ratio of pumpkin to cauliflower, you can significantly change the flavor profile of this soup.

For a pretty accent, add a teaspoon of basil pesto to each bowl and give it a swirl. The healthy fats in the pesto will intensify the flavors and make the carotenoids in the pumpkin more bioavailable (aka more easily absorbed in your body).

Cooking and Serving Tips

  • This soup is simple to make in a large batch. Refrigerate what you don't eat in an airtight container for up to three days or put in the freezer to keep for a few months.
  • To reheat from the refrigerator, just pour into a microwave-safe container and heat through for two to three minutes on HIGH or place into a pot on the stove over medium heat and bring to a slow simmer. Cover until heated through (about five minutes).
  • From the freezer, it's best to thaw the soup in the refrigerator for a couple of hours. If time is tight, place in the microwave for five minutes on HIGH, stir and then place in the microwave for another minute or until heated through.
  • If you don't have an immersion blender, simply pour the warm soup into a food processor in small batches and puree until smooth. Transfer it back to the stock pot and then add the milk and lemon juice. 
  • This soup tastes best when served piping hot.

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2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Sun Y, Yang T, Mao L, Zhang F. Sulforaphane protects against brain diseases: Roles of cytoprotective enzymes. Austin J Cerebrovasc Dis Stroke. 2017;4(1):1054. doi:10.26420/austinjcerebrovascdisstroke.2017.1054

  2. Shayesteh R, Kamalinejad M, Adiban H, Kardan A, Keyhanfar F, Eskandari MR. Cytoprotective effects of pumpkin (Cucurbita moschata) fruit extract against oxidative stress and carbonyl stress. Drug Res (Stuttg). 2017;67(10):576-582. doi:10.1055/s-0043-110484