Lectin-Free Vegan Pumpkin Spice Cauliflower Rice Soup

My healthy plant-based Gluten-Free Vegan Pumpkin Spice Cauliflower Rice Soup is a quick and easy recipe to make with only 9 clean, real food ingredients and is ready in less about 20 minutes! It's the perfect one-pot meal for busy weeknights with a touch of Fall flavor.

Here's Why This Recipe Works

My top 3 favorite reasons:

1. One-Pot Meal - You'll love how this easy vegan soup only needs a non-toxic skillet to prepare!
2. Ready In About 20 Minutes - Perfect for a quick weeknight meal when you're short on time because it only takes about 20 minutes to make from start to finish!
3. Healthy Plant-Based Vegan Meal - My healthy recipe is organic, plant-based, vegan, gluten-free, dairy-free, lectin-free, soy-free, nut-free, alkaline, paleo-friendly, and Medical Medium® Compliant.

Ingredients

Here are the healthy, real food ingredients I used to make this recipe. Try to buy organic if possible.

• Cauliflower Rice
• Full-Fat Coconut Milk
• Pumpkin Pie Spice
• Red Onion
• Garlic
• Avocado Oil
• Dried Rosemary
• Ground Black Pepper
• Himalayan Pink Salt

How To Make This Recipe: Step-by-Step Instructions

Here is how to make this recipe and I'll show you with step-by-step instructions below.

Step 1: Sauté the Soup Base

Firstly, add all the ingredients for the soup base to a non-toxic skillet.

Sauté on low-medium heat for approximately 2-3 minutes, or until the onions are soft.

Step 2: Add the Add-Ins

Secondly, add the three add-ins: cauliflower rice, an entire can of full-fat coconut milk, and pumpkin pie spice.

Stir everything together until it's well combined.

Taste and adjust the seasonings to your preference.

The length of time to simmer the soup depends on what type of cauliflower rice you use.

For example:

• Frozen Cauliflower Rice: Simmer on low-medium heat until the cauliflower rice is thawed and soft (approximately 3-5 minutes).
• Fresh Cauliflower Rice: Simmer on low-medium heat until the cauliflower rice has a soft, "rice" texture (approximately 5-7 minutes).

Step 3: Optional Garnish

Thirdly, garnish the top of the soup before serving with fresh or dried rosemary and/or ground black pepper.

Step 4: How To Store the Soup

Lastly, store the soup in an air-tight BPA-free container in the refrigerator.

Karielyn's Expert Tips + Ingredient Substitutions

Here are some of my expert tips to make this recipe perfectly:

Cauliflower Rice. You have two options to choose from for the cauliflower rice:

• Frozen Cauliflower Rice - This is a very convenient and inexpensive option. For example, a 4-cup bag costs right under $2.00 and I always keep a couple of bags in my freezer at all times.
• Fresh Cauliflower Rice - You can make homemade cauliflower rice using raw cauliflower. Simply cut the cauliflower into bite-size floret pieces then pulse in a food processor until it has the consistency of rice. In addition, you will need to squeeze any extra liquid from the rice before adding it to the recipe.

Red Onion. I like to use the red onion variety for the color, but feel free to use your favorite variety. However, I would not recommend a sweet onion since this is a savory soup.

Avocado Oil. This can be substituted with organic extra-virgin olive oil in the same amount.

Pumpkin Pie Spice. I prefer to use a high-quality organic pumpkin pie spice. However, feel free to use whatever you have on hand and adjust to amount to your preference.

Dried Rosemary. I find that dried rosemary worked fine but you could also use fresh rosemary for a more intense flavor.

Coconut Milk. This is what gives the soup a creamy texture. Make sure you use "full-fat" coconut milk and not "reduced-fat" or "low-fat". In addition, make sure you purchase canned coconut milk and not boxed.

When adding the coconut milk to the recipe, you will need to add the entire can - coconut water and coconut fat.

Himalayan Pink Salt. This is my salt of preference, however, it can always be substituted with sea salt. Use a ½ teaspoon to start and add more if you prefer.

Frequently Asked Questions

Gluten-Free Vegan Pumpkin Spice Cauliflower Rice Soup

This healthy plant-based Pumpkin Spice Cauliflower Rice Soup is a quick and easy recipe to make with only 9 clean, real food ingredients and is ready in about 20 minutes! It's the perfect one-pot meal for quick weeknights with a touch of Fall flavor.

Plant-Based | Gluten-Free | Vegan | Dairy-Free | Soy-Free | Nut-Free | Alkaline | Paleo-Friendly | Medical Medium® Compliant

5 from 4 votes

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Prep Time: 10 minutes minutes

Cook Time: 5 minutes minutes

Total Time: 15 minutes minutes

Yields: 4 servings

Calories : 303

Equipment

• Non-Toxic Skillet

Ingredients

For the soup base:

• ▢ ½ cup organic red onion (diced)
• ▢ 1 clove organic garlic (freshly crushed)
• ▢ 2 tablespoons 100% pure avocado oil
• ▢ 1 teaspoon organic dried rosemary
• ▢ ½ teaspoon Himalayan pink salt
• ▢ ½ teaspoon organic ground black pepper

For the add-ins:

• ▢ 4 cups organic cauliflower rice
• ▢ 1 can organic full-fat coconut milk (13.5-ounce can)
• ▢ 2 teaspoons organic pumpkin pie spice

US Customary - Metric

Instructions

Prepare the soup base:

• Add all the ingredients for the soup base to a non-toxic skillet and saute' on medium heat for about 2-3 minutes, or until the onions are soft.

Add the add-ins:

• Add the cauliflower rice, entire can of coconut milk and pumpkin spice to the skillet and stir until well combined.
• Taste and adjust seasonings to your preference.
• If you are using frozen cauliflower rice, simmer on low-medium heat until the cauliflower rice is thawed and soft
• If you are using raw cauliflower, simmer on low-medium heat until the cauliflower rice is soft.
• Optional: Garnish with extra dried rosemary and/or ground black pepper.
• Best when served warm.

Recipe Notes

Cauliflower Rice. You have two options to choose from for the cauliflower rice:

• Frozen Cauliflower Rice - This is a very convenient and inexpensive option. For example, a 4-cup bag costs right under $2.00 and I always keep a couple of bags in my freezer at all times.
• Fresh Cauliflower Rice - You can make homemade cauliflower rice using raw cauliflower. Simply cut the cauliflower into bite-size floret pieces then pulse in a food processor until it has the consistency of rice. In addition, you will need to squeeze any extra liquid from the rice before adding it to the recipe.

Red Onion. I like to use the red onion variety for the color, but feel free to use your favorite variety. However, I would not recommend a sweet onion since this is a savory soup.

Avocado Oil. This can be substituted with organic extra-virgin olive oil in the same amount.

Pumpkin Pie Spice. I prefer to use this high-quality organic pumpkin pie spice. However, feel free to use whatever you have on hand and adjust to amount to your preference.

Dried Rosemary. I find that dried rosemary worked fine but you could also use fresh rosemary for a more intense flavor.

Coconut Milk. This is what gives the soup a creamy texture. Make sure you use "full-fat" coconut milk and not "reduced-fat" or "low-fat". In addition, make sure you purchase canned coconut milk and not boxed.

When adding the coconut milk to the recipe, you will need to add the entire can - coconut water and coconut fat.

Himalayan Pink Salt. This is my salt of preference, however, it can always be substituted with sea salt. Use a ½ teaspoon to start and add more if you prefer.

Nutrition Information

Serving: 1svg | Calories: 303kcal | Carbohydrates: 14g | Protein: 5g | Fat: 28g | Sodium: 353mg | Fiber: 4g | Sugar: 4g | Calcium: 64mg

Course:Soup

Cuisine:American

Recipe Author: Karielyn Tillman

Copyright Notice

The instructions, notes, and photographs for this recipe by Karielyn Tillman of The Healthy Family and Home™ website are copyrighted material. This copyrighted work is protected and licensed under a Creative Commons Attribution Non-Commercial No Derivatives 4.0 International License and the Digital Millenium Copyright Act (DMCA) and cannot be legally used without my written permission.

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