This Sheet Pan Roasted Pumpkin Cauliflower Soup is a comforting, creamy delight that’s entirely plant-based, gluten-free, and nut-free.
Packed with fiber, plant protein, and heart-healthy fats from olive oil, it’s lightly spiced for a warm, earthy flavor.
Quick to prepare and perfect for meal prep, this soup delivers satisfying nutrition while keeping saturated fat low, making it ideal for weeknight dinners or cozy lunches.
Vegan Pumpkin Cauliflower Soup
Equipment
- 1 large baking sheet
- Parchment paper (enough to line sheet)
- 1 High-speed blender or immersion blender
- 1 large mixing bowl
- Measuring spoons and cups
- Chef’s knife and cutting board
- Ladle (for serving)
Ingredients
- 1 medium pumpkin peeled and cubed (~4 cups)
- 1 small cauliflower broken into florets
- 2 white potatoes peeled and cubed
- 1 onion quartered
- 4 garlic cloves peeled
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 2 tablespoons smoked paprika
- 2 tablespoons Italian seasoning
- 1 tablespoon ground cumin
- 1 teaspoon salt
- ¼ teaspoon black pepper
Optional Garnishes:
- Lemon wedges
- Fresh herbs parsley, cilantro, or thyme
- Vegan plain yogurt or coconut cream
- Gluten-free croutons
Instructions
- Preheat and Prepare Oven: Start by preheating your oven to 400°F (200°C). While the oven warms, line a large baking sheet with parchment paper to prevent the vegetables from sticking and to make cleanup easier. Proper oven temperature ensures the vegetables roast evenly and develop that golden, caramelized flavor.
- Prepare the Vegetables: Wash and trim your pumpkin, cauliflower, and potatoes. Peel the pumpkin and potatoes, then cut into uniform cubes to ensure even roasting. Break the cauliflower into small florets and quarter the onion. Peel the garlic cloves. Keeping vegetables roughly the same size allows them to cook evenly and develop a consistent texture.
- Season and Coat: Place all the prepared vegetables on the lined baking sheet. Drizzle them with 2 tablespoons of olive oil. Sprinkle over 2 tablespoons of smoked paprika, 2 tablespoons of Italian seasoning, 1 tablespoon of ground cumin, 1 teaspoon of salt, and ¼ teaspoon of black pepper. Toss everything thoroughly with your hands or a large spoon until every piece is evenly coated in oil and spices. This step infuses the vegetables with flavor before roasting.
- Roast to Perfection: Slide the baking sheet into the preheated oven. Roast the vegetables for 25–30 minutes, stirring once halfway through to ensure even caramelization. You’re looking for a tender texture with slightly browned edges and a rich, roasted aroma that fills your kitchen. Roasting intensifies natural sweetness and deepens the soup’s flavor.
- Blend Smoothly: Transfer the roasted vegetables into a high-speed blender. Add 4 cups of vegetable broth and blend until smooth and creamy. If using an immersion blender, add the roasted vegetables and broth into a large pot and blend directly in the pot. Blend slowly and in batches if necessary to avoid splattering. Taste and adjust seasoning if desired.
- Serve and Garnish: Ladle the soup into bowls. Add optional garnishes such as a swirl of vegan yogurt or coconut cream, fresh herbs, lemon wedges, or gluten-free croutons for added texture and flavor. The garnishes elevate the presentation and add a layer of freshness or tang to the creamy soup.
Notes
- Use a mix of winter squash if pumpkin isn’t available; butternut or kabocha work beautifully.
- Ensure all vegetables are roughly the same size for even cooking.
- Roasting the garlic whole keeps it sweet and mellow; raw garlic can taste harsh.
- For a thinner soup, add more vegetable broth during blending.
- The soup can be reheated on the stove over low heat; add a splash of broth if it thickens too much.
Chef’s Secrets: Techniques For Maximum Flavor
The key to a rich, creamy soup lies in roasting the vegetables until they are caramelized and slightly browned.
This naturally enhances sweetness and depth of flavor without added sugar.
Using high-quality smoked paprika and fresh Italian seasoning elevates the aroma, while blending the soup slowly ensures a silky texture.
For extra creaminess without dairy, a small splash of coconut milk or vegan yogurt can be added during blending.
Serving Suggestions: Delicious Pairing Ideas
Serve this soup warm with a slice of crusty gluten-free bread or a side salad for a complete, nutritious meal.
A sprinkle of toasted seeds, such as pumpkin or sunflower, adds crunch and extra protein.
Lemon juice or a drizzle of good olive oil just before serving brightens flavors.
For a cozy winter meal, pair with roasted vegetables or a simple grain bowl.
Storage Tips: Keep Soup Fresh Longer
This soup stores beautifully in the refrigerator for 3–4 days.
Allow it to cool completely before transferring to airtight containers.
For longer storage, freeze in portions for up to 3 months.
Reheat gently on the stovetop, stirring occasionally, and add a splash of broth or water to restore the desired consistency.
Avoid microwaving in plastic containers for best taste and texture.
Frequently Asked Questions
1. Can I make this soup ahead of time?
Absolutely! This soup is perfect for meal prep. Roast the vegetables in advance and blend just before serving for maximum freshness.
2. Is this soup suitable for keto or low-carb diets?
While it’s naturally gluten-free and vegan, pumpkin and potatoes add carbohydrates.
For a lower-carb version, reduce potatoes or substitute with cauliflower or turnip.
3. Can I use canned pumpkin instead of fresh?
Yes, but fresh pumpkin adds a brighter flavor and texture. If using canned, adjust the liquid slightly since canned pumpkin is denser.
4. How can I make this soup creamier?
For extra creaminess, stir in a dollop of coconut cream, unsweetened plant-based yogurt, or a splash of olive oil after blending.
5. Can I add more vegetables?
Definitely! Carrots, sweet potatoes, or parsnips work well and complement the pumpkin and cauliflower.
Just adjust roasting time so all veggies are tender and caramelized.
