Roast Pumpkin & Cauliflower Soup

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Course Dinner, Lunch, Main Course, Soup
Cuisine Australian
Servings 1
Calories 393.1 kcal


  • 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.
Keyword Autumn Recipe, Baked, Bulk Cooking Ideas, Freezable, Meat Free Ideas, Soup, Soy Free, Thermomix, Winter

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.