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Roasted Pumpkin & Cauliflower Cream Soup
Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins
This is a simple recipe with only a few ingredients but yields wonderful results: a beautiful golden lusciousness for your eyes, a delicious satisfaction for your taste-bud, and a day’s worth of vitamins A and C, next to a doseful of potassium. To maximise the taste, do spend time roasting the pumpkin (45-60mins) instead of steaming or boiling (10-mins). The caramelisation process really works magic the on the soup’s sweetness and flavours.
Course: Side, Soup
Keyword: Comfort Food, Pumpkin Soup, Soup, Winterfood
Servings: 5 servings
Calories: 105 kcal
Author: H.P.
Yields 5 servings
  • 1 small to medium pumpkin 750-800gr of flesh
  • 1/2 head of a large cauliflower ~450gr
  • 1 medium ~100gr onion, chopped
  • 3 garlic cloves minced
  • 1/2 tsp ground cinnamon
  • 5-6 cup of water OR 3 cup of water & 2-3 cup of coconut milk*
  • 1/4 tsp ground nutmeg
  • 5 gr fresh ginger OR 1/4 tsp ground ginger
  • 1 tbsp ~15ml olive oil
  • 1 tsp 5-6gr salt OR yeast-free vegetable stock powder
  • 1/4 tsp black pepper
  • Coconut milk
  • Toasted pumpkin seeds
  • Optional 1/2 canned chickpea, oven-roasted
  1. Wash and cut pumpkin in half. Scoop out the seeds

  2. Place the 2 halves face down on a lined baking tray

  3. Roast on 200C for 45mins

  4. In the meantime, wash and cut the cauliflower into florets

  5. Steam for about 10-minutes. Alternatively, you can also rub them with some olive oil and roast in the oven for the last 15-18 minutes next to the pumpkin. This will create a stronger toasty flavour. Steaming, however, will ensure its neutral taste and create a creamier texture for the soup

  6. Once roasting is finished, scoop out the pumpkin flesh which is now almost pureed

  7. Heat oil in a pan on medium high heat

  8. Sautee onion for 4-5 mins until translucent

  9. Add garlic and cook for another 1 minute

  10. Add cauliflower, pumpkin puree, salt, cinnamon and nutmeg

  11. Add water and coconut milk and cook for about 7-8min

  12. Use an immersion blender to blend until smooth OR transfer in a classic blender to blend

  13. Mix in the ground pepper and simmer the soup for another 2-3 minutes

  14. Serve warm with toasted pumpkin seeds, a drizzle of full-fat coconut milk, and if you like, spiced roasted chickpeas for extra crunchiness

Recipe Notes

* Use thin coconut drink from carton if you want pumpkin to be your star or go for full-fat version for a richer coconutty taste. I myself prefer the former, I find it more interesting to trace the coconut in the after-taste of each spoon.


Nutritional Value per serving (MyFitnessPal)

Calories: 105Cal / 439Kj ; Fat 6.gr of which Saturated 3.2gr; Sodium 185mg; Potassium 984mg ; Carb 12.5gr; Protein 2.8gr; Fibre 2.6gr ; Sugar 5.3gr ; Vit A 135% DV; Vit C 85% DV ; Calc 4% DV; Iron 6.2%