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Creamy Kabocha Squash and Cauliflower Soup (Dairy-Free with Vegan Option)

Creamy Kabocha Squash and Cauliflower Soup (Dairy-Free with Vegan Option)

This delicious, healthy recipe for Creamy Kabocha Squash and Cauliflower Soup is the perfect comforting soup to warm you up on a cold day (without any heavy cream or cheese!)
Course Soup
Cuisine American
Keyword cauliflower soup, kabocha squash soup, squash soup, vegan soup
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 125kcal


  • 2 tablespoon olive oil
  • ½ yellow onion, (diced)
  • 3 cloves garlic, (minced)
  • 1 tablespoon fresh ginger, (minced)
  • 2 ½ cups cauliflower florets
  • 2 ½ cups cubed kabocha squash
  • ½ teaspoon ground cardamom
  • ¼ teaspoon cayenne
  • 2 bay leaves
  • 4 cups chicken or vegetable broth
  • ½ cup unsweetened vanilla almond milk
  • ½ teaspoon salt
  • ¼ teaspoon pepper


  • Warm olive oil in a large saucepan or Dutch oven over medium heat.
  • Add onion, garlic, and ginger. Sautée until fragrant and onions are starting to become translucent, about 3 minutes.
  • Add cauliflower, squash, cardamom, cayenne and bay leaves. Stir to combine, then add broth.
  • Bring mixture to a boil and then turn down to a low simmer. Cook for 10 minutes or so, until squash can easily be pierced with a fork.
  • Remove mixture to a high-powered blender to puree, or use an immersion blender in your cooking vessel.
  • Once soup is smoothly pureed, return to the saucepan or Dutch oven over low heat. Stir in almond milk and season with salt and pepper.


This recipe is for 4 bowls of soup.
Kabocha squash, or "Japanese Pumpkin," can be found year round, but its peak season is late summer to early fall. Check your local Trader Joe’s, Whole Foods, or Asian grocer. A ripe squash should have a deep green color with golden flecks and feel very dense.
You can store the soup in an airtight container in the refrigerator for 4-5 days, or freeze it for several months.


Calories: 125kcal | Carbohydrates: 11.6g | Protein: 3.4g | Fat: 7.7g | Saturated Fat: 0.9g | Polyunsaturated Fat: 0.8g | Monounsaturated Fat: 5.2g | Sodium: 1185mg | Potassium: 219mg | Fiber: 3g | Sugar: 5.9g | Vitamin A: 3045IU | Vitamin C: 51.6mg | Calcium: 90mg | Iron: 0.8mg | Net carbs: 8.6g