Prep Time: 5 mins
Cook Time: 45 mins
Total Time: 50 mins
Serves: 1
Course: Dinner, Lunch, Main Course, Soup
Cuisine: Australian
Dietary Requirements: Egg-Free, Gluten Free, GlutenFreeDiet, Nut-Free, Pescatarian, Pregnancy-Safe, Shellfish-Free, Vegetarian, Wheat-Free
Author: 28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)


  • 1.5 cup pumpkin peeled and roughly chopped
  • 1/4 brown onion roughly chopped
  • 1 clove garlic
  • 1/2 tablespoon extra-virgin olive oil
  • 1 teaspoon pure maple syrup
  • 150 g Birds Eye Coconut Cauliflower Rice
  • 1/2 cup vegetable stock
  • 2 tablespoon Greek yoghurt
  • 1.5 tablespoons pepitas (pumpkin seeds)
  • salt & pepper to taste


  • Preheat oven to 200 degrees Celsius on a fan forced setting and line a baking tray.
  • Add pumpkin, brown onion, garlic, olive oil and maple syrup to the baking tray and toss to coat. Bake for 30 minutes until golden and tender.
  • Meanwhile, place frozen Birds Eye Cauliflower Rice in a microwave safe dish. Cook uncovered on HIGH for 5 minutes, stirring halfway.
  • Once pumpkin, onion, garlic and cauliflower are cooked, allow to cool slightly before transferring to a blender or food processor. Add the vegetable stock and blitz until smooth. Season with salt and pepper.
  • Transfer the soup to a bowl and stir through the Greek yoghurt. Sprinkle over the pumpkin seeds and serve.
Nutrition Facts
Roast Pumpkin & Cauliflower Soup
Amount Per Serving
Calories 393.1 Calories from Fat 231
% Daily Value*
Fat 25.7g40%
Saturated Fat 7.3g46%
Carbohydrates 24.8g8%
Fiber 8.7g36%
Sugar 20.1g22%
Protein 11.2g22%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.