Vegetarian Recipe: Quick Roasted Pumpkin Cauliflower Soup

Quick Pumpkin Cauliflower Soup with Mushrooms

Everybody loves pumpkins!

They are golden and sweet! It’s good for you.

Korean make pumpkin congee for lunch, other countries make pumpkin soup. I just want to make a light meal out of it without rice but still be able to fill me up like rice do.

After so many trials and errors, I think this version is the best. It’s almost instant with no effort needed. Just put them in the oven, then I can continue to work for another 50 minutes until the veggies are cooked! Saved me so much time!

3 Steps to Make Instant Pumpkin Soup

Just roast it,
add water,
and blend!

So simple I don’t think you even need a recipe. But I’ll write it down, just in case.


  • Pumpkins or butternut squash
  • Cauliflower
  • Garlic for an extra kick!
  • Seasoning: salt, pepper, paprika powder, olive oil
  • (optional) button mushrooms


Satisfactory pumpkin cauliflower soup
1  .  Prepare pumpkin, cauliflowers and garlic

  • Cut pumpkins and cauliflowers into small pieces. Remove the pumpkin seeds and skins.
  • Peel a few cloves of garlic. No need to cut.
  • Season all of them with olive oil, salt, pepper.
  • (Optional) My secret ingredients: 2 tsp Paprika powder, 2 tsp Cumin powder,  2tsp garlic powder, 1 tsp turmeric powder if you like. Mix well!
  • Lay them on 1 or 2 baking tray

2. Roast in oven (180C, 50 minutes)

  • Put them in the oven for 50 minutes (You can turn them once if you have time, otherwise just leave them alone for 50 minutes)

2.1 Optional: Sauté mushrooms or other toppings 

  • To make a heartier version, cut some button mushrooms into smaller chunks and sauté them in a pan with olive oil until cooked (appx 5-8 minutes medium-high heat), season with some salt and pepper.
  • For non-vegetarian, I like to brown some crispy bacon and serve on top.

3. Just add hot water and blend

  • Once the oven is done, transfer all the pumpkin, cauliflowers and garlic to a deep pot and add some boiling hot water.  (You can always leave a few chunks for garnish later).
  • (Optional) Add a splash of milk/cream if you like them creamy!
  • Use a hand-blender to blend everything up until it achieves the smooth consistency you like.
  • You can lightly heat up the soup further or just serve as it is. (They are cooked anyway)

4. Plate

  • serve with some grated cheese, spring onions/parsley/coriander (Choose whichever you have)
  • (optional) topped with mushrooms (with a drizzle of truffle oil for extra flavour)
  • Sprinkle with paprika powder and fresh ground black pepper.

Quick Pumpkin Cauliflower Soup with Mushrooms


For you occasionally meat-eater out there…

Alternately, if you are not vegetarian, some crispy bacon and parsley on top is a good idea too.

pumpkin cauliflower soup with bacon bites

So many variations of pumpkin soup just need to add different spices and change your toppings.

You can always make a big pot and heat it up in the next 2 day. Just add the fresh toppings later.

Great for lunch!

Stay healthy 💪

Vegetarian Recipe: Quick Roasted Pumpkin Cauliflower Soup
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