Skip to content

Pumpkin and Cauliflower Soup with Coconut Milk, Coriander, and Cilantro

File this under awesome: Just one cup of cooked pumpkin has only 49 calories and contains 3g of fiber.
Soups Pumpkin Soup.jpg

File this under awesome: Just one cup of cooked pumpkin has only 49 calories and contains 3g of fiber. Dairy-free, this soup relies on creamy coconut milk and canned pumpkin for its rich base. It's from our friends at Hello Fresh.

Ingredients:

1 can, 14 oz pumpkin, canned
1 can, 14 oz coconut milk, lite
8oz cauliflower florets
6 oz carrot
2 cloves garlic
2 oz shallot
¼ oz cilantro
1 teaspoon coriander, ground
1 vegetable stock concentrate
1 tablespoon oil

Per Serving:
444 calories
28 g fat (15 g saturated fat)
452 mg sodium

How to Make It:

Tools: Baking sheet, large pot, peeler

Step 1

Preheat oven to 400 degrees. Toss the cauliflower on a baking sheet with 1 tablespoon olive oil, salt, pepper, and half the coriander. Roast the cauliflower for 30-35 minutes, tossing halfway through cooking, until golden brown.

Step 2

Peel and finely dice the carrot. Halve, peel, and dice the shallot. Thinly slice the garlic. Chop the cilantro.

More on Easy Healthy Dinner Recipes

  • shallot soup

    Roasted Shallot Soup with Gorgonzola Croutons

    Move over, shallot pasta.
  • pizza burger on wooden tray with marinara sauce

    13+ Healthy Hamburger Recipes

    Yes, you can eat burgers AND lose weight!
  • Bowl of pumpkin pad thai with peanuts ready to be eaten

    99+ Best Healthy Dinner Recipes

    Easy recipes perfect for weeknight meals!
  • Different types of taco recipes for Taco Tuesday.

    12 Healthy Taco Recipes

    Break out the tortillas—it's time to make tacos.
  • Chicken souvlaki and potatoes

    37 Super Easy Sheet Pan Dinners

    The sheet pan is your new secret weapon.

Step 3

Heat another drizzle of oil in a large pot over medium-high heat. Add the shallot, carrot, and remaining coriander and cook, tossing, for 3-5 minutes, until softened. Add the garlic and cook an additional 1 minute, until fragrant.

Step 4

Add the coconut milk to the pot and bring to a boil. Reduce heat to a simmer for 5 minutes, then stir in the pumpkin puree, stock concentrate, and 1 cup water. Return to a simmer, taste, and season with salt and pepper.

Step 5

When the cauliflower is ready, divide the soup between bowls and place the cauliflower florets in the middle of each bowl. Garnish with the pepitas and cilantro and enjoy!

0/5 (0 Reviews)

She Lost 100 Pounds—And Shows You How!

Registered Dietitian and Nutritionist Ilana Muhlstein lost her weight and kept it off—and in You Can Drop It!, she'll show you how to lose it, too. More than 240,000 clients have chosen her program—and now it’s yours to keep.