Divine and delicious roast pumpkin and cauliflower keto soup recipe

Divine and delicious roast pumpkin and cauliflower keto soup recipe

Pumpkins are delicious. It seems such as waste just to carve them up for Halloween and them throw them away. After my pumpkin photo-shoot, I had a few leftover pumpkins that demanded to be cooked and eaten. And rightly so. After making my pumpkin curry, I used the last of my munchkin pumpkins to create this divinely delicious pumpkin and cauliflower keto soup recipe.

a display of pumpkins

Pumpkins, perfect for a keto soup recipe

Since starting on the keto diet, I am continually on the hunt for low carb options for my meals and recipe development. You should have heard my whoops of delight when I found out that pumpkins only have 7g of carbohydrate per 100g. A brilliant vegetable for food photography and brilliant for creating this keto soup recipe. The joy of pumpkins are, they are so versatile, great for savoury or sweet cooking. I love to throw chunks of pumpkin in with my roast chicken as a keto alternative for roast potatoes.

The secret to this soup recipe is roasting the pumpkin and the cauliflower. This brings out the flavour of the cauliflower gives the soup its richness and texture. The pumpkin has a sublime sweetness. I don’t think you can have too much of this soup!

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Divine and delicious roast pumpkin and cauliflower keto soup recipe

  • Author: Tooting Mama
  • Prep Time: 30
  • Cook Time: 15
  • Total Time: 45 minutes
  • Yield: 4 1x
  • Category: Soup


  • 600g deseeded, peeled and chopped pumpkin
  • 500g cauliflower, broken into florets
  • 1 tbsp olive oil
  • Salt for scattering, and a little more for later
  • 1.5 tbs butter
  • 2 cloves of garlic
  • 1 onion, chopped
  • 4 small celery sticks, chopped
  • 4 bay leaves
  • 11/2 litres of vegetable stock
  • 2 tbs double cream


  1. Preheat your oven to 190 degrees centigrade
  2. Place the chopped pumpkin and cauliflower florets on to a roasting tray, drizzle with olive oil, and scatter over some salt
  3. Roast for 20 minutes
  4. In the meantime, on low heat, melt the butter in a large saucepan
  5. Add the garlic, onion, celery and bay leaves and gently cook until soft and transparent
  6. Take pumpkin and cauliflower out of the oven and tip into the softened garlic, onion and celery, and add a little more salt
  7. With the lid on the saucepan, gently cook for around 10-15 minutes
  8. Now add the vegetable stock and cook for another 10-15 minutes
  9. Take out the bay leaves, and with a hand-blender, soup up the vegetables before stirring in the cream
  10. Serve immediately

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