Roasted Pumpkin and Cauliflower Soup
This roasted pumpkin cauliflower soup is deliciously creamy with a hint of fragrant spice. Enjoy this fall soup as a hearty lunch or dinner!
Servings: 3 servings
Calories: 327kcal
Ingredients
- 2 tablespoon olive oil divided
- 1.5 pounds sugar pumpkin peeled and diced, or other pumpkin
- 2 cups cauliflower florets diced
- ½ onion diced
- 2 garlic cloves minced or finely diced
- 1 celery stick diced
- 2 cups vegetable stock
- 1 cup coconut milk
- ½ teaspoon sweet paprika
- ½ teaspoon dried thyme
- 1 rosemary sprig
- pinch salt to taste
- pinch black pepper
- fresh parsley to garnish
Instructions
- Preheat the oven to 390F / 200C and line a baking tray with parchment paper. Once at temperature scatter the diced pumpkin on one side of the tray. Drizzle with olive oil, sprinkle on the dried thyme and sweet paprika and nestle the rosemary between the pumpkin cubes. Roast for 20 minutes.
- After the pumpkin has had 20 minutes, add the cauliflower florets to the tray and drizzle with olive oil. Roast for a further 20 minutes.
- Sauté onion and garlic in a little oil in a large pot for a few minutes, then add the diced celery. Cook for another 2-3 minutes until the onion has softened.
- Discard the rosemary sprig, then add the roasted pumpkin and cauliflower along with the vegetable stock to the pot. Bring to a boil then reduce the heat to a very light simmer. Pour in the coconut milk and stir well. Cook for five minutes.
- Blend the soup with an immersion blender, adding more vegetable stock if you prefer a looser consistency. If required keep the pot on the heat for a few minutes to warm through.
- Ladle the pumpkin soup into your bowls and garnish with fresh parsley. Season with salt and black pepper to taste.
Notes
- Dice the pumpkin and cauliflower into roughly similar sized pieces for an even roast.
- Don't be tempted to add the cauliflower along with the pumpkin at the start of the cook time as it will likely burn.
- This recipe makes a fairly thick soup. Add another half or a full cup of vegetable stock if you prefer a thinner consistency.
- If you don't have an immersion blender you can transfer batches to a food processor and blend that way.
- Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
- garlic, which scores 1.
- black pepper, which scores 2.
- vegetable stock is not rated on the SIGHI list.
- pumpkin scores 0 on the SIGHI list, but a couple of readers have mentioned that they have been advised not to consume it. Always follow the advice of your doctor or dietician.
Nutrition
Calories: 327kcal | Carbohydrates: 25g | Protein: 5g | Fat: 26g | Saturated Fat: 16g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 661mg | Potassium: 1186mg | Fiber: 3g | Sugar: 10g | Vitamin A: 19828IU | Vitamin C: 55mg | Calcium: 89mg | Iron: 5mg
