December 7, 2021

by Alyssa

Curried Cauliflower & Squash Soup

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This Curried Cauliflower and Squash Soup is super creamy, packed with veggies, and tastes delicious! It's also naturally vegan and freezes well too!

white bowl of curried cauliflower soup with pumpkin seeds

I love all kinds of creamy soups, from X to X. And this curried cauliflower and squash recipe is one of my all-time favorites. I make it every fall when acorn squash is in season and it always warms me right up.

This is a great soup to make for meal prep, entertaining or just a chill night in. It takes about 45 minutes, and you'll need a blender (immersion or regular), baking sheet, and a big pot.

pouring cauliflower soup into a bowl with a ladle

Why You'll Love This Recipe

This soup is light, creamy, incredibly flavorful, and has the most gorgeous curry-yellow color. It makes you feel healthy just looking at it 🙂

Not to mention, it's packed with vitamins, minerals, protein, and fiber. And you don't need any hard-to-find ingredients to build this super flavorful dish.

bowls and pot of curried cauliflower soup with pumpkin seeds

How to Make Curried Cauliflower Squash Soup

I love using my high-powered blender to make the creamiest, silky-smooth soup.

If you don't have one, no worries! You can always use an immersion blender (and skip having to wash the blender).

You can get a great immersion blender for around $25 and with a little elbow grease, it will still give you a velvety smooth texture. Here's the one that I like.

ingredients for soup with cauliflower, carrots, parsnips and squash


Here's what you need to make this creamy cauliflower curry soup:

  • Acorn squash. This adds a delicate, sweet flavor. You can use butternut or delicata if you prefer.
  • Cauliflower. Don't worry about cutting equal pieces, the cauliflower will all get blended smooth.
  • Onion. I use white, but yellow will also work.
  • Carrots. For sweetness
  • Parsnip. An underrated veggie that packs delicious sweet flavor.
  • Garlic
  • Vegetable broth. Make your own or use low-sodium store-bought broth.
  • Coconut milk. I recommend using full-fat coconut milk for the best texture.
  • Curry powder. This packs a wonderfully warming flavor into the soup.

pouring cauliflower soup into a bowl with a ladle

Topping Ideas

I'm all about the toppings for creamy soups. I find that having something a little different keeps me interested in the bowl in front of me.

I serve curried cauliflower soup bowls with a giant dollop of coconut yogurt on top. Plus some red pepper flakes, fresh cilantro, and a drizzle of olive oil. I also think pumpkin seeds, hemp seeds, fried garlic, parsley or even coconut cream would be equally delicious!

If you like more crunch or protein, add:

  • Crispy chickpeas
  • Crispy baked tofu
  • Toasted pecans or hazelnuts

pot of curried cauliflower and squash soup with pumpkin seeds

Make-Ahead Cauliflower Soup

This is a great healthy recipe for vegan meal prep. You can store the soup in an airtight container in the fridge for up to four days. Or, for longer storage, freeze the soup for up to three months. Defrost the soup in the fridge overnight and reheat it on the stove.

bowls of curried cauliflower soup with pumpkin seeds

More Delicious Soup Recipes To Try:

If you make this Curried Cauliflower & Squash Soup, be sure to let me know with a comment below!


Curried Cauliflower & Squash Soup with Quinoa Flatbread

This Curried Cauliflower and Squash Soup is the perfect creamy texture, packed with veggies and tastes delicious! It's also naturally vegan and freezes well too!
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 6 Servings
Calories 218kcal
Author Alyssa
Print Pin
bowl of curried cauliflower squash soup with pumpkin seeds
5 from 4 votes


  • 1 acorn squash halved with the seeds removed
  • 1 head of cauliflower chopped into florets (about 6 cups)
  • 1 cup white onion diced
  • 1 cup carrot diced
  • 1 cup parsnip diced
  • 1 garlic cloves crushed
  • 2 cups vegetable broth
  • 2 cups filtered water
  • 1 cup full-fat coconut milk
  • 2 tablespoons curry powder
  • 2 tablespoons olive oil
  • Salt and pepper to taste


  • Preheat the oven to 400ºF.In a shallow baking dish, add 1/4 inch of water and place the two squash halved face down. Place in the center of the oven for 20 - 30 minutes.
    sliced acorn squash in a baking dish
  • While the squash is cooking, toss the cauliflower with 1 tablespoon olive oil and 1 tablespoon curry powder. Add salt and pepper to taste. Place on a baking sheet and roast in the oven for 20 - 25 minutes, turning halfway through.
    baking sheet with cut cauliflower and spices
  • On the stovetop, heat the remaining tablespoon of oil in a large saucepan (or dutch oven) and sauté the onions, carrots, parsnips and garlic together until the onions are translucent and the carrots have begun to soften. Add the cauliflower when it is done roasting, and sauté for another few minutes.
    collage of cooking vegetables in a pot for soup
  • When the squash is done, scoop the flesh out of the skins and add it to the pot. Add the vegetable broth, water, coconut milk, salt, pepper and the remaining curry powder (add more of any if you'd like) and bring the soup to a boil. Turn it down to medium-low and let it simmer for another 10 - 15 minutes.
    collage of adding broth to acorn squash soup in a pot
  • Take the soup off the heat and with an immersion blender, or in a high powered blender, puree it until it's smooth and creamy.
    creamy cauliflower soup in a blender
  • Serve hot and garnish with a touch of coconut milk (or yogurt) if you so choose. Enjoy and stay warm!
    bowl of cauliflower soup with pumpkin seeds



Calories: 218kcal | Carbohydrates: 24g | Protein: 4g | Fat: 13g | Saturated Fat: 7g | Sodium: 424mg | Potassium: 873mg | Fiber: 6g | Sugar: 5g | Vitamin A: 4015IU | Vitamin C: 67.2mg | Calcium: 87mg | Iron: 3mg



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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

Interested in Healthy Eating? Grab our 7-Day Vegan Meal Plan!

With a week’s worth of simple and healthy meals, Eat Clean will help you see just how easy living a life full of whole foods can be. Recipe are 100% gluten-free and vegan!


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  1. Can you use a butternut squash for this recipe with similar flavor profile? I actually haven’t had acorn squash before

    • Yes butternut squash should work in replacement of the acorn squash but only use half of the butternut squash, it is larger, and using the entire squash would be too much.

  2. This soup was absolutely delicious! We used our blender and it made the texture extra light and decadent. It is definitely on our favorite list.

  3. This was absolutely delicious! I didn’t use any oil at all for any part of the recipe. Didn’t have parsnip so I added celery., and only used water, and very little salt.. made 10 2/3 cups. Calculated the calories per 1 cup to be 101 calories. Even my husband who is not plant based no added oil said it was very good. Highly recommend! Thanks!

  4. Hi! Everyone is writing about your flatbread, but I don’t see it on this recipe? Where can I find the flatbread everyone is talking about? Sounds amazing, would love to try it with this soup as well!!

    • This was a very old post that was updated and I don’t have the flatbread recipe updated yet – sorry! I’ll have it up hopefully within the next few weeks 🙂

  5. […] Curried Garlic Quinoa Flatbread from Simply Quinoa ~ gluten free, dairy free, egg free, yeast free, […]

  6. With the cost of Quinoa flour being so high I was wondering if buying it in the whole seed form, then use a Vitamix to grind it into flour. I understand doing this doesn’t make as fine as flour. Would this work as a one to one substitute in your recipe? If not, how should I adjust your recipe? Making flour was a cost savings suggested by other websites. Thanks much

    • Yes! You absolutely can. Just grind it up (I recommend toasting the quinoa first in a dry skillet) and then you can sift it to get any of the larger pieces out that didn’t get ground as fine.

  7. I wanted to write and thank you for the quinoa booklet.
    I plan on making the curried cauliflower soup and the quinoa flatbread. I usually make my own curry powder which I’m sure will suit both of these recipes. However, I was wondering what brand or mix of curry you used as I think I would like to use the same.
    Thank you for your wonderful tasty recipes.

  8. Marking this as a MUST for this weekend…Question…here in France, Psyllium Husks can be found in almost too many forms..and I want to be sure of the “format” to be able to reproduce your exquisite recipe and do it justice in a flatbread/cracker texture!…In my local épicerie “bio” they sell it in a “bushy” almost pre-steamed format…in tiny black grains (loose…like chia or flax) format…or in a powdered form ..but more rarely (found in the pharmacie here and looking a bit like Metamucil!)….Do you recommend one of these types for gluten-free baking?…Recent, impressed discoverer of your fertile mind and culinary creativity! Thank you for your generous sharing of your myriad ideas!

    • Hi Donna – I was actually in France recently and so impressed with their understanding of the gluten-free diet. Happy to hear that you’re able to get the ingredients you need. So for the psyllium husks, I use the powder, so it sounds like that would be the best thing to try. I do know that other gluten-free bakers use whole psyllium husks, but I’m not experienced with that so I can’t recommend how to use it. I also like to use guar gum or xanthan gum as binding agent. Hope that helps 🙂 Enjoy the site!! xo

  9. Hi! I don’t have psyllium husks right now, but I do have xanthum gum (which I didn’t know was corn based, thanks for that info!) and was wondering how much of the gum I would put in the recipe?

    • Honestly, I typically just sub them one for one and in this recipe it works out fine. If the recipe called for a larger amount of psyllium husk, the ratio might be different, but for this one it’s pretty simple. Let me know how it works out for you 🙂 xo!

      • Ok, thanks! 🙂 I have only used xanthum gum once or twice at this point anyway, so I wasn’t sure how to sub it! I’ll have to give the flat bread a try here in a day or so (when I have some time). 🙂 Have a great Christmas!

  10. LOVE this!! I just found you through the CLEAN blog! Do you think you could sub quinoa flour with chickpea flour or almond flour?? Would is change the texture too much?

    • Hi Jess – welcome! So happy you found me!

      As far as substitutions go, I think that you could easily sub another flour. Chickpea would be fine, but almond flour has different properties, so most likely wouldn’t be the same proportions of liquid. I think you can take it as it goes and if it’s too dry, just add a touch more water. I’m guessing you’ll only need to add with almond flour rather than using less. Hope that makes sense!

      Let me know how you like them 🙂

      • I LOVED it!! I halved the recipe and used almond flour and no onion powder and it worked GREAT!! I paired it with my butternut squash soup! I just blogged about and added your blog to it to make sure they come to your blog to get the recipe! Thanks for an awesome one!

        • Awesome Jess! So happy the recipe worked out for you. I love the idea of using almond flour, I’m going to have to give that a try. And aren’t these just the perfect accompaniment to soup? Sheesh, I feel like I’m making them 5 times a week now that the weather is so cold 🙂

  11. Thanks for stopping by Jasmine! I absolutely love psyllium husks – I use them in gluten-free baked goods instead of xanthan gum (which is corn based) and they're wonderful. Let me know how they turn out for you or if you use them in any other recipes!

    xo Alyssa

  12. Hi Sophie,

    How is the cleanse going? You must be almost done by now! I hope you've found some great recipes and are enjoying the new way of life. It definitely changed the way I looked at eating by the time I was done.

    Hopefully you made it work with the psyllium husks. I've been using them in baking instead of xanthan gum (which is corn based) in all my baked goods and I love them! Have you tried any other recipes using them?

    Let me know how everything is going!

    xo Alyssa

  13. Wow!! Found your website through the Clean Community Blog! I've never tried Psyllium husk so I'm totally psyched to try this. Thanks for the awesome share! p.s. sweet blog 🙂

  14. Hi Alyssa,

    So I went to Whole Foods to buy Psyllium husk to try your fabulous recipe for quinoa flatbread. I looked in the baking section because I didn't know what psyllium husk was, exactly, and since it was in a baking recipe, I could find it. Anyway, I finally asked someone and the young woman who showed me where it was (in the supplement section under fiber supplements) asked "Are you looking for it for gluten-free baking?" I was like, "Yes!"

    Anyway, I went home and today, as I was getting a piece of salmon ready to saute in coconut oil, I thought, as I sprinkled truffle salt on to its moist, pinky flesh, "Wouldn't it be great if I could put some bread crumbs on this?"

    Anyway, I thought of the psyllium husk I had bought and that comment about gluten free baking.

    So I started the salmon cooking, skin side on the bottom, pink flesh on the top, and then I opened up my jar of psyllium husk– it looked like super fine bread crumbs! So I sprinkled some on top and then, when the bottom started to turn white, I flipped it over and browned the other side (with the husk on it.)

    It was delicious! It tasted like panko crumbs, except I knew it was healthy!

    I was going to post on my blog about it, but then I thought about what they say in the directions– that taking the product without enough liquid could cause choking.

    Do you think that if I posted about coating salmon with the husk and then cooking it it might be dangerous?

    I know you're not a doctor or anything, so don't worry– I won't hold you to an answer or sue you or anything.

    I more wanted to know if this was something that was a discussion in the gluten-free community? As people are using psyllium in baking and cooking, are there certain precautions one should take?

    THANK YOU so much! Your food writing is changing my life!

  15. Hi Sophie,

    So happy I can help. It's funny, the cleanse seems so limiting when you think about it, but when you actually start cooking Clean recipes, it's amazing how many recipes you can make. And they're all so yummy too!

    I will definitely check out your blog as you're going through the next 21 days! It's such a great way to document your journey. I'm excited for you 🙂

    Thank you for all your kind words. I'm happy that my recipes inspire you. I feel so grateful!

    Please continue to let me know how it goes!

    xo Alyssa

  16. Hi Alyssa,

    I checked out the link: so excited! 🙂 My only issue is that I don't know which recipe to try first.

    I am keeping a blog about my cleanse–

    I mention you in my first blog post (raving about your soup, of course) and in the standing page– because reading your blog inspired me to go on the cleanse! So thank you so much for your wonderful writing and passion for life. AND your creativity!

    I saw you even have some desserts on there– and I too love SNACKS! So I'm pumped to make my own crackers.

    Thanks again!


  17. This is in fact Clean! This is by far my favorite soup that I made and the quinoa flatbreads are also clean, so perfect for a lunch (perhaps a pizza or wrap?)!

    I recently just added a new category that tags all my Clean posts. I have some treats, snacks, lunch, soups and smoothie ideas on there.

    Check them all out here:

    Hope you find something you like! Let me know how it goes. I would love to hear your progress along you 21 day journey 🙂

    xo Alyssa

  18. Hi ALyssa,

    Just checking– you're going to be my go-to-girl (Queen?) for the Clean program.

    This meal is clean, yes? I skimmed the ingredients and I think it just might be!

    You are SO TALENTED. I can't wait to try this as part of my 21 Day Cleanse!

  19. Glad you found the recipe! It's just so great isn't it? I made it the other night as a pizza crust and it was awesome! I definitely recommend playing with the flavors – there's so much you can do!

    Thanks for sharing the recipe – it looks great! xo Alyssa

  20. So happy you found my recipe! Quinoa flour is amazing – it packs all the protein and flavor that the grain does, but you can use it in so many different wants! To sub the psyllium husk, I would try flaxseed meal. The psyllium is really just used to help bind the bread (so you could try a gum – but if cleansing I would avoid them). You could also try chia meal or straight chia seeds (maybe add a touch more water) and see if that works out. Let me know how it goes – the fresh basil you posted on the Clean site sound divine!

  21. can't wait to try this flatbread. Do you have any suggestions on what I can use in place of the psyllium husk? I don;t have any on hand right now and I really want to try making this flatbread tomorrow.

    really love your recipes.

  22. The soup was seriously delicious, but the flatbreads were definitely my favorite part of the meal. I used them again with my last night's dinner as a sandwich bread for pesto chicken. They were perfect! Hope you enjoy 🙂

  23. Hi Junia – love your blog! I'm very intrigued about your flatbread – the whole grains look delicious! Last night I made this again, but made the dough plain, brushed the uncooked flatbreads with olive oil, sprinkled with chili powder and coarse sea salt…paired with black bean soup. Yummy!!! I'll be trying yours next time! 🙂


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