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Pumpkin and cauliflower soup

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  • Egg free
  • High in dietary fibre
  • High in protein
  • No added sugar
  • Nut free
  • Seafood free
  • Shellfish free
  • Soy free
  • Peanut free
  • Vegetarian
  • Wheat free
  • Gluten free
  • Over 4 serves veg or fruit

This hearty, healthy and easy vegetable soup uses the best of winter’s produce and will nourish you from the inside out.

  • Serves4
  • Cook time1 hour
  • Prep time10 minutes
Pumpkin and cauliflower soup


  • 1kg butternut pumpkin, peeled, seeded, coarsely chopped
  • 1 brown onion, chopped
  • 5 garlic cloves, unpeeled
  • 1/2 head cauliflower, cut into florets
  • 2 tbs olive oil
  • 4 sprigs thyme
  • 4 cups (1L) vegetable stock
  • 1/2 cup (140g) Greek-style yoghurt
  • 1/4 cup (50g) Coles Seed Mix, toasted
  • Flat-leaf parsley leaves, to serve

Nutritional information

Per serve: Energy: 1452kJ/347 Cals (17%), Protein: 11g (22%), Fat: 19g (27%), Sat Fat: 5g (21%), Sodium: 1049mg (52%), Carb: 30g (10%), Sugar: 23g (26%), Dietary Fibre: 8g (27%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Preheat oven to 200°C. Line 2 large baking trays with baking paper. Place the pumpkin, onion and garlic on one side of the tray and the cauliflower on the other. Drizzle with the oil and season.

  2. Step 2

    Roast vegetables for 45-50 mins or until tender and starting to brown. Turn oven off. Squeeze the garlic from the skin and place in a large saucepan with the pumpkin, onion and half the cauliflower. Add the stock, 2 cups (500ml) water and thyme. Return the remaining cauliflower to the oven to keep warm.

  3. Step 3

    Bring pumpkin mixture to a boil over high heat. Reduce heat to medium and simmer, stirring occasionally, for 10 mins or until heated through. Remove from the heat and stir in yoghurt. Use a stick blender to blend the soup until smooth.

  4. Step 4

    Ladle soup among serving bowls. Top with the remaining cauliflower. Sprinkle with seed mix, parsley and season, to serve.

Recipe tip

Coles Seed Mix is a blend of pepitas and sunflower seeds found in the baking aisle.

Swap vegetable stock for salt-reduced vegetable stock if you prefer. 

Clever storage: Cauliflower and pumpkin soup can be frozen for up to 4 months and reheated as a great last-minute light meal or lunch. It is also suitable to transport to work or school in a vacuum flask to help it stay warm as a portable and healthy meal.

Pumpkin and cauliflower soup recipe

With the weather turning chilly, it’s time to pull out the soup pot. Warm your heart and soul with this rich and healthy vegetarian soup that takes just 10 minutes to prepare and will fill the house with delicious aromas as it slowly cooks. The combination of roasted cauliflower and pumpkin gives the soup just the right amount of richness in both texture and taste.

How to make this recipe ahead of time

This roast pumpkin and cauliflower soup recipe can be easily adapted for a slow cooker by adding the vegetables at the beginning instead of roasting them. When you arrive home, just add the yoghurt, blend all the ingredients together and reheat quickly over the stovetop. Alternatively, make it the night before, refrigerate and heat before serving.

Vegetables to add to the soup

A hearty veggie soup is great for using up all the leftover veggies in your fridge (even if they are a little past their prime). Try adding carrot, sweet potato or tomatoes for a twist. You can also add leftover barbecued chicken or cooked chickpeas if you want some extra protein.

Love this recipe?

This soup recipe is fabulous served with crusty sourdough bread. Grab some from the Coles bakery, or make your own with this easy homemade sourdough recipe. Roasted cauliflower and pumpkin soup makes a great lunchtime meal, or works well as an entree. Pair it with crunchy chicken schnitzel with apple and pear salad to use the best of the seasonal produce. It’s also perfect as the first course of a dinner party – the soup can be prepared earlier in the day and just reheated before serving.