Cauliflower Pumpkin Soup
Roasted Cauliflower and Pumpkin Soup is a flavorful and creamy dish that’s perfect for people with Chronic Kidney Disease (CKD), and it makes 4 servings so you don't have a bunch of leftovers. It’s low in potassium and sodium, making it a healthy choice for kidney health. The roasted vegetables and spices create a rich taste without the need for added salt.
Our content helps you manage your CKD diet safely with practical, evidence-based advice that fits easily into your routine. All dietary recommendations are backed by nutrition science and aligned with national guidelines. As a Registered Dietitian with years of experience, I draw from both my professional expertise and a lifelong passion for cooking, learned from my grandmother.
You will love this recipe because it offers a delicious, comforting meal that fits your dietary needs. It's low in sodium and potassium, yet packed with flavor from roasted vegetables and a blend of herbs and spices. This soup provides a satisfying, creamy texture without heavy ingredients, making it both healthy and easy to enjoy.
If you enjoy eating cauliflower, then you will want to try this Cauliflower And Goat Cheese Soup or even this Buffalo Cauliflower Dip. Both are great options and give you a healthier alternative to other side dishes. This recipe is part of our Kidney Friendly Soups special series.
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Ingredients for pumpkin soup with cauliflower
Roasted Cauliflower Pumpkin Soup is a delicious, creamy blend of roasted vegetables that brings out deep, caramelized flavors perfect for a comforting meal. This kidney-friendly recipe combines the earthy taste of cauliflower and the natural sweetness of pumpkin with a medley of spices, making it both nutritious and satisfying.
- Pumpkin – Adds a rich, slightly sweet flavor and creamy texture, along with beneficial nutrients like beta-carotene.
- Cauliflower – Contributes to a creamy texture without adding extra starch and is low in potassium, making it kidney-friendly.
- Garlic – Enhances the flavor with a pungent, savory note while offering antioxidant benefits.
- Yellow onion – Provides a sweet, savory flavor that deepens as it caramelizes during roasting.
- Vegetable broth (low sodium) – Acts as a flavorful base while keeping the sodium content in check.
- Olive oil – Used for roasting to add a rich, healthy fat and encourage caramelization of the vegetables.
- Smoked paprika – Brings a smoky depth that enhances the roasted flavor.
- Italian seasoning – Adds a balanced herb blend for aromatic seasoning.
- Cumin (ground) – Adds a warm, earthy spice that pairs well with the vegetables.
- Black pepper – Provides a mild heat and enhances the overall flavor of the soup.
- Brown sugar – Adds a touch of sweetness to balance the savory and smoky flavors.
- Almond milk – Adds creaminess without dairy, keeping the dish suitable for those with kidney concerns.
See recipe card for quantities.
Instructions For Making Pumpkin Cauliflower Soup
Preparing this Pumpkin Cauliflower Soup is simple and hassle-free. Just follow these easy steps to create a flavorful, kidney-friendly meal perfect for any occasion.
- Preheat the oven to 400'F. Line a baking sheet with parchment paper.
2. Cut the cauliflower into florets. Then peel and cube the pumpkin, cut the onion into quarters and peel the garlic cloves.
3. Add your prepared vegetables to the prepared baking sheet. Drizzle the vegetables with olive oil.
4. Place in the oven to roast for 30-35 minutes, or until all vegetables are tender and have a nice caramelized color. It adds so much to the flavor to have the caramelized color, so leave them in until they are done. Flip the vegetables halfway through to ensure even cooking.
5. Transfer the roasted vegetables to a high speed blender. You can do this in batches. Add some vegetable broth to ensure the mixture blends until smooth. Allow the steam to escape as needed. You can also put them in the pan / pot and use an immersion blender. Blend as much as you like but I recommend it very smooth.
6. As you complete each batch of vegetables, add them to a pot that will hold all the liquid. Add the rest of the vegetable broth if necessary. Add the smoked paprika, Italian seasoning, cumin, brown sugar and black pepper to the pot and let cook for 10-15 minutes at a low simmer.
7. Remove from heat and stir in the almond milk and mixed well.
Hint: Use an immersion blender - here is one of my favorite KitchenAid Hand Blenders - it makes the process so much easier.
Substitutions
Here are a few easy substitutions to customize this Roasted Cauliflower and Pumpkin Soup to your taste or dietary preferences.
- Butternut squash instead of pumpkin – If pumpkin isn’t available, butternut squash offers a similar creamy texture and slightly sweet flavor.
- Coconut milk instead of almond milk – For a richer, dairy-free option, coconut milk adds extra creaminess without affecting kidney health.
- Sweet potatoes instead of cauliflower – Sweet potatoes can bring a natural sweetness and a bit more heartiness to the soup while keeping it nutritious.
Variations
You can try these two variations to add even more variety to your Roasted Cauliflower and Pumpkin Soup.
- Creamy Herb Variation – Stir in fresh herbs like thyme or rosemary and a splash of heavy cream (if allowed) to create a richer, more herbaceous flavor.
- Spicy Variation – Add a pinch of cayenne pepper or red pepper flakes for a spicy kick that complements the sweetness of the pumpkin.
Equipment To Make This Soup
Using an immersion blender for this recipe is a great way to save time and reduce cleanup. Instead of transferring batches of hot soup to a regular blender, you can blend everything directly in the pot. I recommend using a KitchenAid Hand Blender, which makes the process quick and easy while giving you full control over the soup’s texture.
Storage
Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 4 days or frozen for up to 3 months. Reheat gently on the stovetop or in the microwave, adding a little extra broth if needed to adjust the consistency.
Top Tip
Roast the vegetables until they are deeply caramelized to enhance the soup's flavor and add a rich, smoky depth without the need for extra salt.
FAQs About pumpkin soup with cauliflower
Absolutely! This soup stores well in the fridge for a few days or can be frozen for up to 3 months.
No, you really can't use canned pumpkin as the recipe calls for roasting the pumpkin and cauliflower to add flavor and depth to the meal. You can't roast canned pumpkin, so it would not taste as great as roasting the whole vegetables.
Yes, you can stir in some cooked, shredded chicken or add tofu for extra protein while keeping it kidney-friendly.
Other Soup Recipes From The Blog
Looking for other recipes like this cauliflower and pumpkin soup? Try these:
Pairing with Side Dishes
These are my favorite dishes to serve with this soup:
If you tried this Recipe or any other recipe on my website, please please leave a star rating and let me know how it goes in the comments below. I love hearing from you!
PrintCauliflower Pumpkin Soup
This Roasted Cauliflower and Pumpkin Soup is a creamy, flavorful dish perfect for people with CKD. Made with roasted vegetables and a blend of spices, it’s low in sodium and potassium while offering rich, satisfying flavors.
- Prep Time: 30 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 15 minutes
- Yield: 4 1x
- Category: Soup
- Method: Oven and Stove Top
- Cuisine: American
- Diet: Low Salt
Ingredients
8 cups pumpkin, peeled and cubed
5 cups cauliflower, broken into florets
5 garlic cloves - or 5 tbsp
2 cups yellow onion, cut into chunks or sliced
3 cups vegetable broth, low sodium
2 tablespoon olive oil
2 teaspoon smoked
1 tablespoon italian seasoning
1 tablespoon cumin, ground
1 teaspoon black pepper
¼ cup brown sugar
¼ cup almond milk
Instructions
1. Preheat the oven to 400'F. Line a baking sheet with parchment paper.
2. Cut the cauliflower into florets. Then peel and cube the pumpkin, cut the onion into quarters and peel the garlic cloves. (You can use any pumpkin you like, but I recommend a pie pumpkin as they are easier to cut, peel and clean - you will need a 3-4 pound pumpkin to get the amount needed after processing the vegetable)
3. Add your prepared vegetables to the prepared baking sheet. Drizzle the vegetables with olive oil.
4. Place in the oven to roast for 30-35 minutes, or until all vegetables are tender and have a nice carmelized color. It adds so much to the flavor to have the carmelized color, so leave them in until they are done. Flip the vegetables halfway through to ensure even cooking.
5. Transfer the roasted vegetables to a high speed blender. You can do this in batches. Add some vegetable broth to ensure the mixture blends until smooth. Allow the steam to escape as needed. You can also put them in the pan / pot and use an immersion blender. Blend as much as you like but I recommend it very smooth.
6. As you complete each batch of vegetables, add them to a pot that will hold all the liquid. Add the rest of the vegetable broth if necessary. Add the smoked paprika, italian seasoning, cumin, brown sugar and black pepper to the pot and let cook for 10-15 minutes at a low simmer.
7. Remove from heat and stir in the almond milk and mixed well.
8. Makes 4 servings of 2 cups each.
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