Cauliflower and pumpkin soup
This velvety cauliflower and pumpkin soup is everything I want in a cosy weeknight meal - creamy, nourishing, and a little bit elevated with a touch of nutmeg. It's the kind of soup that feels like a warm hug, and it's absolutely worth keeping in your rotation this soup season. If you're loving fall soups, you might also want to try my roasted butternut squash and tomato soup, which is part of this series too.
This cauliflower and pumpkin soup recipe is perfect for autumn and winter, especially when you need something hearty but fuss-free. It's a crowd-pleaser for dinner parties and makes a lovely starter for Thanksgiving or a simple Christmas lunch.
This was inspired by my carrot and pumpkin soup and pairs beautifully with this ciabatta bread if you want something dunkable. Both are comforting, creamy, and easy to make.
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Ingredients for this soup
This cauliflower and pumpkin soup recipe keeps things simple with everyday ingredients. Leek and onion bring sweet depth, garlic adds savoury punch, and the cream (optional) rounds everything out. Nutmeg gives it warmth, and the optional maple drizzle lifts it with a subtle sweetness.
- Butter - Swap for olive oil to make the soup vegan.
- Leek - My favourite flavour booster! Leek gives the soup a gentle, earthy depth that complements the creamy vegetables beautifully. I use it a lot, and if you're unsure how to prep it properly, here's my quick guide to cleaning leeks.
- Onion - Brings sweetness and body to the base. Yellow or brown onions work best here.
- Garlic - Adds warmth and savoury flavour. Two cloves is just enough without overpowering the other ingredients.
- Cauliflower - Makes the soup extra creamy when blended. No need for fancy prep-just chop into florets.
- Pumpkin - I used butternut squash for its sweetness and smooth texture, but Kent pumpkin also works well. Peel and cube before cooking.
- Vegetable stock - Use a good quality stock-it really lifts the flavour. Homemade or a rich store-bought liquid stock works better than stock cubes.
- Cream (optional) - Adds richness and a velvety finish. You can skip it for a vegan version-the soup is still absolutely delicious without it!
- Nutmeg - Just a pinch adds warmth and rounds out the sweet-savoury flavours.
- Maple syrup - A little drizzle before serving gives a subtle sweetness that really works with the nutmeg and pumpkin.
- Greek yoghurt (optional)- I love the contrast of cool, tangy yoghurt with the warm soup. Use plant-based yoghurt to keep it dairy-free.
- Pepitas - Toasted pumpkin seeds add the perfect crunch on top. Roast them lightly in a dry pan or oven until golden.
- Thyme leaves - Optional garnish for a pop of freshness and a hint of herby flavour.
See recipe card for quantities.
Step-by-step instructions
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Step 1: Sauté aromatics
Melt butter in a large pot. Add sliced leek, diced onion, and minced garlic. Sauté until softened, about 5-6 minutes.
Step 2: Add vegetables
Add chopped cauliflower and pumpkin. Cook for another 5 minutes to let the veg start softening.
Step 3: Simmer
Pour in the stock. Bring to a boil, then reduce heat and simmer for 20 minutes until vegetables are very soft.
Step 4:Blend and season
Blend until smooth using a stick blender (or carefully transfer to a blender). Stir in cream and nutmeg. Season to taste
Hint: If you're roasting the pumpkin and cauliflower first for extra depth, cut the simmering time by 5-10 minutes.
Make it vegan pumpkin and cauliflower soup
Want to make it vegan? It's super easy-and still absolutely delicious.
- Swap the butter - use olive oil for sautéing
- Skip the cream - this recipe still tastes amazing without the cream. In fact, my husband prefers it that way
- Leave off the Greek yoghurt - try a dollop of plant-based yoghurt or go without
- Keep the maple drizzle and pepitas - they add loads of flavour and crunch
Make it a roasted pumpkin and cauliflower soup
Roasting the veg before simmering for a deeper caramelised flavour.
- Preheat oven to 200°C (fan).
- Evenly cut the pumpkin and cauliflower and toss with olive oil, salt, and pepper.
- Roast for 25-30 minutes until golden and very tender.
- Reduce the simmering time to 5-10 min - after sautéing the leeks, onion, and garlic, add the roasted veg and stock.
- Blend until smooth , then continue as per the original recipe with seasoning and garnishes.
Equipment I used for this recipe
I use a stick blender for easy, no-fuss blending right in the pot. If using a stand blender, be sure to cool the soup slightly and work in batches to avoid spills.
How to store the soup
Store in an airtight container in the fridge for up to 4 days. The flavours deepen over time, making leftovers even better!
This soup freezes beautifully. Portion into freezer-safe containers and freeze for up to 3 months. Defrost overnight in the fridge and reheat on the stovetop.
Top Tip
Don't skip the maple drizzle - it's a small step that adds a surprisingly perfect finish to your creamy cauliflower and pumpkin bowl. It balances the savoury with a hint of sweetness!
FAQ
A stick blender is the easiest and safest option, but a regular blender works too-just be careful with hot liquid!
Yes, you can use frozen vegetables. Just add them straight into the pot from frozen and simmer until tender.
Cauliflower and pumpkin soup
- Total Time: 40 minutes
- Yield: 4 1x
Description
This creamy cauliflower and pumpkin soup is the ultimate cosy meal! With nutmeg, maple drizzle, and crunchy pepitas, it's easy, comforting, and perfect for your fall recipes. A must-try roasted pumpkin and cauliflower soup recipe for weeknight dinners or holiday starters.
Ingredients
For the soup
- 1 tbsp butter
- 1 leek, sliced (white and light green part only)
- 1 onion, diced
- 2 garlic cloves, minced
- 400g cauliflower, chopped
- 400g pumpkin, peeled and cubed
- 750ml vegetable stock
- ½ cup cream (optional - see note 1 for vegan recipe)
- Pinch of ground nutmeg
- Salt and pepper, to taste
To Garnish - optional
- Roasted pepitas (pumpkin seeds)
- Dollop of Greek yoghurt
- Maple syrup, for drizzling
- Fresh thyme leaves
Get Recipe Ingredients
Instructions
1. Sauté aromatics
In a large pot, melt the butter over medium heat. Add sliced leek, diced onion, and minced garlic. Cook for 5-6 minutes until soft and fragrant.
2. Add vegetables (note 2)
Stir in the chopped cauliflower and pumpkin. Cook for another 5 minutes, stirring occasionally.
3. Simmer
Pour in the vegetable stock. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes, or until the vegetables are soft.
4. Blend
Remove from heat and use a stick blender (or transfer to a regular blender) to puree the soup until silky smooth.
5. Finish the soup
Return to low heat. Stir in the cream and a pinch of nutmeg. Season with salt and pepper to taste. Heat through gently-don't boil.
6. Garnish and serve
Ladle the soup into bowls. Drizzle with a little maple syrup. Top each bowl with a dollop of Greek yoghurt, a sprinkle of roasted pepitas, and a few fresh thyme leaves if using.
Notes
-
Want to make it vegan? It's super easy-and still absolutely delicious.
- Swap the butter - use olive oil for sautéing
- Skip the cream - skip it entirely - this recipe still tastes amazing without the cream. In fact, my husband prefers it that way.
- Leave off the Greek yoghurt - try a dollop of plant-based yoghurt or go without, it's not essential to the taste.
- Keep the maple drizzle and pepitas → they add loads of flavour and crunch
- The soup still tastes creamy and full-bodied thanks to the blended veg and stock - no dairy needed!
-
Make it a roasted pumpkin and cauliflower soup - Roasting the veg before simmering for a deeper caramelised flavour.
- Preheat oven to 200°C (fan).
- Evenly cut the pumpkin and cauliflower and toss with olive oil, salt, and pepper.
- Roast for 25-30 minutes until golden and very tender.
- Reduce the simmering time to 5-10 min - after sautéing the leeks, onion, and garlic, add the roasted veg and stock.
- Blend until smooth , then continue as per the original recipe with seasoning and garnishes.
- Prep Time: 10
- Cook Time: 30
- Category: Soup
- Method: Stovetop
- Cuisine: Modern Comfort Food
More easy Fall soup recipes
Looking for more soup recipes like this? Try these:
- Carrot and Pumpkin Soup
- Tomato Carrot Soup with Chicken Meatballs
- Dutch Oven Chicken Noodle Soup
