Here’s a healthy way to get your pumpkin fix this autumn!  And…for cauliflower lovers (or even if you’re not) this soup is for you.  I have found I really like making soups and this one I especially enjoyed putting together. The taste was not only rich, aromatic, and delicious but neither flavors from the pumpkin or cauliflower were overpowering. By combining these two vegetables, you get a soup jam-packed with all sorts of nutrients, offering your brain and body anti-inflammatory protection from chronic diseases.

Pumpkins’ eye-popping orange means carotenoids, which are antioxidants protecting your body from everyday stress. This Halloween favorite is also extraordinarily rich in vitamins A and C, two nutrients helping prevent colds while boosting your immune system.

Don’t believe cauliflower’s lack of color means it lacks nutrients. This cruciferous veggie is quite the powerhouse food. One cup provides 77{3e140e10a6f1c26728ab310351a358bd930223d604b55f10ca5b5e1677efc29d} of your daily vitamin C needs, along with vitamin K, magnesium, fiber, potassium, and manganese – pretty impressive for such a pale veggie. Cauliflower also contains choline, a B vitamin known for boosting cognitive function, which may improve learning and prevent memory decline as you age.

Let’s not forget both the milk and cheese used in this soup is important sources of calcium, vitamin D, and protein.

Perfect for chilly fall days, this soup not only tastes like the season, but it’s thick, hearty, and comforting. Ad lib if you like – like a more “pumpkiny” taste, use more pumpkin and less cauliflower.  Dig cauliflower? Ramp it up by using less pumpkin. Plus using canned pumpkin (pure pumpkin, no sugar added), makes this soup really easy – you won’t have to mess with fresh pumpkin.

So, make it a “Hello pumpkin and cauliflower” kind of day, nourishing your body and soul.

Cheesy Pumpkin Cauliflower Soup – makes 9 servings (1/2 cup each)

1 tablespoon canola oil

1 small yellow onion, diced

1 stalk celery, chopped

1 large carrot, chopped

1 clove garlic, minced

1 28-ounce canned pumpkin puree

1-2 cups of fresh cauliflower, cut into small florets

1 ¼ cups chicken broth

½ teaspoon salt

¼ teaspoon black pepper

1/8 teaspoon ground cloves

½ teaspoon ground nutmeg

¼ teaspoon dried thyme

1 ¼ cups milk – if you want, add more to achieve desired thickness

1 cup mild or sharp cheddar cheese (whichever you prefer)

1 teaspoon lemon juice

Suggested toppings:

Chopped walnuts, pumpkin or sunflower seeds, croutons or toasted fresh bread crumbs, a dollop of plain yogurt, sprinkled toasted coconut, chopped herbs such as cilantro, dill or parsley, lemon or lime zest, or grated cheese


  1. Sauté onion, celery, and carrot in oil in a large pot on medium heat for 5 minutes.
  2. Stir in pumpkin and heat for 5 minutes.
  3. Add in cauliflower and chicken broth; cover. Cook until cauliflower begins to soften (about 10-15 minutes).
  4. Add in salt, pepper, cloves, nutmeg, thyme, milk, cheese, and lemon juice. Stir well and heat through for about 10 minutes.
  5. To help create a smooth texture, add about 1 cup of soup at a time, to either a food processor or blender, pureeing until smooth. Once entire soup has been pureed, return soup back pot to keep warm.

This soup will taste best if served piping hot.

Categories: Recipes

Cheryl Mussatto

Cheryl Mussatto, MS, RD, LD, is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City, an adjunct professor for Allen Community College, Burlingame, Ks where she teaches Basic Nutrition, and is a blog contributor for Dr. David Samadi and, an online market place connecting nutrition experts with customers worldwide. She can be contacted here.

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