This healthy plant-based Gluten-Free Vegan Pumpkin Spice Cauliflower Rice Soup is a quick and easy recipe to make with only 8 clean, real food ingredients and is ready in less than 20 minutes! It’s the perfect one-pot meal for busy weeknights with a touch of Fall flavor.
This easy-to-make Gluten-Free Vegan Pumpkin Spice Cauliflower Rice Soup is a one-pot meal that’s ready to enjoy in under 15 minutes.
Gluten-Free Vegan Pumpkin Spice Cauliflower Soup
Here’s is why this recipe works – my top 3 reasons:
- One-pot meal
- Ready in under 20 minutes
- Healthy plant-based vegan meal
You’ll love how this easy vegan soup recipe only needs a non-toxic skillet to prepare.
The saute’ and heating of the soup is done in the same pot to save clean up time!
Ready In Under 20 Minutes
This healthy soup recipe is perfect for a quick weeknight meal when you’re short on time.
For example, it takes less than 20 minutes to make from start to finish.
It starts with a light saute’ of the onions and garlic which take about 5 minutes or so.
Then, after adding the remaining ingredients, it just needs to be heated to serve.
Healthy Plant-Based Vegan Meal
If you haven’t tried cauliflower rice yet, it’s the perfect substitute for traditional white or brown rice and it’s the key ingredient in this lectin-free recipe.
And don’t worry about the recipe having “pumpkin” in the title because there is no pumpkin in the recipe at all.
It’s a creamy and savory soup lightly seasoned with organic pumpkin spice and dried rosemary making it a warm and comforting meal you can feel good about eating.
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.
How To Make Gluten-Free Vegan Pumpkin Spice Cauliflower Rice Soup: Step-by-Step Instructions
Here is how to make this recipe and I’ll show you with step-by-step instructions below.
Step 1: Saute’ the Soup Base
Firstly, add all the ingredients for the soup base to a non-toxic skillet.
Saute’ 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, 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.
- 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.
Expert Tips + Ingredient Substitutions for Gluten-Free Vegan Pumpkin Spice Cauliflower Rice Soup
Here are some 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 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 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 1/2 teaspoon to start and add more if you prefer.
Want More Healthy Plant-Based Vegan Soup Recipes?
Check out these:
- Creamy Vegan Mushroom Soup (Lectin-Free)
- Vegan Cream of Asparagus Soup (Lectin-Free)
- Gluten-Free Vegan Chilled Mixed Berry and Mint Soup (Lectin-Free)
- or my CLEAN EATING Cookbook with 75+ plant-based vegan + gluten-free recipes made with clean, real food ingredients just like this one that you will love!
Gluten-Free Vegan Pumpkin Spice Cauliflower Rice Soup
For the soup base:
- 1/2 cup organic red onion (diced)
- 1 clove organic garlic (freshly crushed)
- 2 tablespoons 100% pure avocado oil
- 1 teaspoon organic dried rosemary
- 1/2 teaspoon Himalayan pink salt
- 1/2 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
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.
- 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.
Hi, I’m Karielyn! I’m the published cookbook author of CLEAN DESSERTS and content creator of The Healthy Family and Home website since 2012. I specialize in creating easy, healthy plant-based recipes that are gluten-free + vegan and made with clean, real food ingredients that you can feel good about eating.