This Creamy Curried Cauliflower and Pumpkin Soup brings together warm spices, silky coconut cream, and tender vegetables for the perfect cozy bowl.
Comforting and deliciously seasoned, with only healthy ingredients, it’s an easy one-pot soup made to warm you up on chilly nights.
This pumkin and cauliflower soup recipe is not only an easy recipe—it's ready in 25 minutes—but a healthy meal that the whole family will love.
Similar to my Healthy Butternut Squash-Zucchini Soup or Kabocha Squash Soup, you only need a large pot and an immersion blender.
It's made with fresh pumpkin and cauliflower florets, is deliciously seasoned, has a thick creamy texture and is a simple hearty soup that's incredibly satisfying.
It begs for some crusty bread or serve it with my Garlic Crostini or pumpkin seeds for a delicious crunch. Let's make it!
Why You'll Love This Recipe
- Effortless: No roasting required or complicated prep. Everything cooks together in one large pot in under 30 minutes.
- Amazing Flavor: The gentle curry spices enhance the natural sweetness of the vegetables.
- Cozy & Comforting: Creamy, and nourishing, It's the kind of hearty soup that feels perfect for chilly fall nights and cold winter days.
- Versatile: Serve it as a light lunch, a simple weeknight dinner or even as a beautiful starter for gatherings during pumpkin or holiday season.
Ingredients & Notes
See the recipe card for full information on ingredients and quantities.
- Fresh Pumpkin: Fresh pumpkin gives the soup maximum flavour and natural sweetness. Instead of roasting, I sauté the vegetables for a few minutes in coconut oil, allowing their natural flavors to come together before adding any liquid.
- Cauliflower Florets: They blend beautifully with pumpkin and help create that ultra-creamy, velvety texture without any heavy cream.
- Garlic Cloves: Freshly sautéed garlic adds incredible depth to this creamy pumpkin soup.
- Coconut Cream: This is what gives the soup its rich, creamy texture without dairy. It balances the spices and adds just the right amount of natural sweetness. Use any extras in my One Skillet Creamy Leeks With Cod Fillets.
- Bone Broth: Homemade Bone Broth is best or use a rich store-bought brand. It adds protein and a comforting richness, but vegetable broth or veggie stock keeps it plant-based. Both work beautifully for this cauliflower pumpkin soup recipe.
- Warm Curry Spices: A mix of turmeric, cumin, ginger, cardamom and pumpkin spice adds gentle warmth. There is nothing too overpowering, just enough to bring that cozy curried flavor.
- Prunes: At the end and right before blending, add a few prunes to the pumpkin cauliflower soup. Thier natural sweetness deliciously balances the spices just right. Use about 5 to 10, based on taste.
- Sea Salt: To taste
How To Make It
See the full recipe with measurements in the recipe card.
Step One (Picture 1 above) - Sauté the Aromatics: In a large pot or Dutch oven, heat coconut oil over medium heat. Add the finely chopped garlic cloves and cook just until fragrant.
Step Two (Picture 2 above) - Add The Vegetables: Add the pumpkin and cauliflower florets, season with a pinch of sea salt, and sauté for about 5 minutes, stirring frequently to build maximum flavour. A minute in, add 3 tablespoons of the broth (or one extra tablespoon of coconut oil).
Step Three (Picture 3 above) - Add Seasoning: Stir in all the seasoning and cook for a minute.
Step Four (Picture 4 above) - Simmer The Soup: Pour in the bone broth and bring to a simmer. Cover the pot partially and cook, stirring occasionally, until the vegetables are tender and soft.
Step Five (Picture 5 above) - Add Creaminess: Stir in the coconut cream and add the prunes.
Step Six (Picture 6 above) - Blend: Remove from heat, then carefully blend the soup using an immersion blender (or transfer in batches to a regular blender or high-speed blender that can handle hot liquids). Blend until completely smooth and silky.
Step Seven (Picture 7 above) - Serve & Enjoy: Serve immediately while hot in bowls and garnish with pumpkin seeds.
Top Tips
- Choose the Right Pot: A large pot or Dutch oven gives the vegetables room to cook evenly and makes it safer to blend the hot soup directly with an immersion blender.
- Sauté First for Maximum Flavor: Lightly sautéing the pumpkin and cauliflower over medium heat before adding broth helps develop a deeper, richer base — don’t rush this step.
- Add the Prunes at the End: Stir in the prunes after cooking but before blending. This adds natural sweetness and beautifully balances the savory curry notes.
- Adjust the Liquid to Your Liking: For a thinner, silkier texture, use just more broth or bone broth to cover the vegetables.
- Blend While It’s Hot: For the silkiest, velvety texture, blend the soup while still hot.
Variations & Substitutions
- Make it Vegan: Use vegetable broth or vegetable stock instead of bone broth, like in my Hearty Homemade Vegetable Soup.
- Swap the Oil: Use tablespoons of olive oil instead of coconut oil.
- Swap Garlic: Sauté onion instead of garlic to build aroma.
- Finish with toppings: Toasted pumpkin seeds, fresh herbs, a drizzle of extra virgin olive oil, or coconut cream make it brunch-party worthy.
- Coconut Cream: Use full fat coconut milk if that's what you have on hand.
Storage
- Store the soup in an airtight container in the fridge for up to 4 days. The flavors deepen even more the next day, making it an excellent make-ahead weeknight dinner.
- For longer storage, let it cool completely and transfer to freezer-safe containers — it freezes beautifully for up to 3 months.
- Reheat gently on the stove over medium-low heat, adding a splash of (vegetable) broth or coconut milk if it thickens.
Recipe FAQs
Absolutely. This soup tastes even better the next day as the flavors deepen. Store it in an airtight container in the fridge and reheat gently over medium-low heat.
No, the curry spices add warmth and depth, not heat. If you prefer a spicier soup, simply add chili flakes or cayenne to taste.
More Amazing Soups To Try This Soup Season
Looking for other recipes like this? Try these:
📖 Recipe
Creamy Curried Pumpkin Cauliflower Soup
Mariska RamondinoEquipment
- 1 Hand or immersion blender Or regular blender can work as well (see notes)
Ingredients
- 2 tablespoons coconut oil One extra tablespoon (optional)
- 4 garlic cloves, peeled and finely chopped
- ½ teaspoon sea salt or more to taste
- 1 small pumpkin (840 grams), peeled and coarsely chopped
- 1 head of cauliflower (890 grams), coarsely chopped
- 1 teaspoon ground turmeric
- ½ teaspoon ground cumin
- ½ teaspoon ground cardamom
- ½ teaspoon ground ginger
- 1 teaspoon pumpkin spice
- 3 cups bone broth, separated
- 5 tablespoons coconut cream
- 10 prunes
Instructions
- In a large pot, heat the oil over medium heat. Cook and stir garlic for 30 seconds to release its aroma. Season with a few pinches of salt.2 tablespoons coconut oil, 4 garlic cloves, peeled and finely chopped, ½ teaspoon sea salt or more to taste
- Add the veggetables. Cook and stir frequently for 5 minutes. Stir in 3 tablespoons of the broth (or one extra tablespoon of coconut oil) a minute in.1 small pumpkin (840 grams), peeled and coarsely chopped, 1 head of cauliflower (890 grams), coarsely chopped
- Stir in all the seasoning and cook for a minute before adding the rest of the broth (veggies should be barely covered). Cover the pot and let the liquid come to a simmer. Cook for 5 to 7 minutes, pot half covered, or until the vegetabes are soft. Sir frequently.1 teaspoon ground turmeric, ½ teaspoon ground cumin, ½ teaspoon ground cardamom, ½ teaspoon ground ginger, 1 teaspoon pumpkin spice, 3 cups bone broth, separated
- Stir in the coconut cream. Remove the pot from the stove and stir in the dried prunes. Use an immersion blender to puree the soup until smooth and silky.5 tablespoons coconut cream, 10 prunes
- You can also transfer the soup in batches into a regular blender that can handle hot liquids and puree until smooth (be extremely careful not to fill the blender too full with a hot liquid).
- Add more salt to taste, if needed.
- Serve in bowls and garnish with pumpkin seeds (optional).
Notes
- Store soup in an airtight container in the fridge for up to 4 days. It is best to reheat the soup on the stove over low heat while stirring occasionally.
- You can also freeze the soup once cooled. Store in a freezer-safe container (s) and freeze in individual portions.
- Defrost overnight or reheat directly from frozen for those lazy days.
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Nutrition (% Daily value)
Disclaimer: This nutritional data is calculated using third party tools and is only intended as a reference.
Mariska Ramondino says
It's not your typical Pumpkin and Cauliflower Soup, but these simple ingredients nicely balance out the warm spices. It's such a satifying, nourishing soup. Try it!