Healthy High Protein Cauliflower Pumpkin Soup Recipe
- Cook Time: 40 minutes
- Total Time: 40 minutes
- Diet: Gluten-Free, Low-Carb, Keto, Vegetarian
Ingredients
Scale
- 1 medium head of cauliflower, cut into small florets
- 2 cups pumpkin puree (canned or fresh)
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 4 cups low-sodium vegetable or chicken broth
- 1 cup plain non-fat Greek yogurt (or silken tofu for a vegan option)
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground nutmeg
- Salt and black pepper to taste
- Fresh parsley or pumpkin seeds for garnish
Instructions
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and cook for about 5 minutes until softened and translucent. Add the minced garlic and cook for another minute until fragrant, being careful not to let it burn.
- Stir in the cumin, smoked paprika, and nutmeg. Add the cauliflower florets to the pot and toss them with the onions and spices for 2-3 minutes. This lightly toasts the cauliflower and helps release more flavor.
- Pour in the pumpkin puree and the broth. Stir well to combine. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 15-20 minutes, or until the cauliflower is fork-tender.
- Using an immersion blender, blend the soup directly in the pot until completely smooth. If you don’t have an immersion blender, transfer the soup in batches to a standard blender. Be careful when blending hot liquids!
- Once the soup is smooth, stir in the Greek yogurt (or silken tofu). Stir gently over low heat until the soup is creamy and heated through. Do not let the soup boil after adding the yogurt to prevent curdling. Season with salt and pepper to taste.
- Ladle the hot soup into bowls. Top with a sprinkle of fresh parsley, a few toasted pumpkin seeds, or a light drizzle of olive oil before serving.