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–+ servings

Roasted Pumpkin and Cauliflower Soup Recipe

A creamy roasted pumpkin and cauliflower soup made with simple vegetables, warming spices, and everyday ingredients.
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Author: Miranda | My Anosmic Kitchen
Prep 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings :4 people

Equipment

  • baking tray
  • Large pot
  • Blender or stick blender

Ingredients
  

  • 1 medium head cauliflower cut into florets
  • 3 cups chopped pumpkin peeled, seeds removed
  • 1 onion diced
  • 2 celery stalks chopped
  • 2 carrots diced
  • 3-4 garlic cloves minced
  • 1 small piece fresh ginger finely chopped
  • 3–4 cups vegetable or chicken stock start with 3, thin as needed
  • 1 cup water optional, if needed
  • 2–3 tbsp olive oil
  • Salt & pepper to taste

Instructions 

  • Preheat oven to 200°C (400°F) or preheat your air fryer to 200°C (400°F). Place the pumpkin and cauliflower on a baking tray (or in the air-fryer basket), drizzle with olive oil and your spices, and toss to coat.
    Oven: Roast for 25–30 minutes, until tender and lightly caramelized.
    Air fryer: Cook for 12–15 minutes, shaking the basket halfway through.
  • Heat oil in a pot. Sauté onion, celery, and carrots 5–7 minutes. Add garlic, ginger, and spices; cook 1 minute.
  • Add roasted vegetables to the pot. Pour in stock and water if needed. Simmer 10–15 minutes.
  • Blend until smooth using a stick blender or standing blender.
  • Adjust seasoning. Serve warm with cream, seeds, or herbs.

Notes

Recipe Notes
  • Use any spices you love. This soup is incredibly flexible — try curry powder, smoked paprika, cumin, coriander, turmeric, or even a pinch of cinnamon for warmth.
  • Make it creamy. Stir in coconut milk, cream, or even a spoonful of Greek yogurt after blending for extra richness.
  • Adjust the texture. Add more stock or water for a lighter soup, or simmer a little longer to thicken.
  • Great for meal prep. It keeps well in the fridge for 3–4 days and freezes beautifully for up to 3 months. Reheat gently and add a splash of water or stock if it thickens.

Nutrition

Serving: 1personCalories: 88kcalCarbohydrates: 19gProtein: 4gFat: 1gSaturated Fat: 0.3gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.4gSodium: 74mgPotassium: 876mgFiber: 5gSugar: 8gVitamin A: 12513IUVitamin C: 81mgCalcium: 69mgIron: 1mg
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