Cauliflower Soup with Toasted Pumpkin Seeds Recipe

Name: Cauliflower Soup with Toasted Pumpkin Seeds
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 fresh or dried bay leaf; 4 whole cloves; 1 3/4 cups homemade or low-sodium store-bought chicken stock; 1 head cauliflower, trimmed and cut into 1-inch florets; 1 russet potato, peeled and quartered; 1 bulb fennel, trimmed and chopped into 2-inch pieces; 1 large white onion, coarsely chopped; 1/2 cup milk; Pinch of freshly grated nutmeg; Coarse salt and freshly ground white pepper; Toasted pumpkin seeds (recipe follows); 1/4 cup pumpkin seed oil (optional); 1 cup raw pumpkin seeds or pepitas, hulled; 1 tablespoon olive oil; Coarse salt; (makes 1 cup)

Servings: persons

1 fresh or dried bay leaf
4 whole cloves
1 3/4 cups homemade or low-sodium store-bought chicken stock
1 head cauliflower, trimmed and cut into 1-inch florets
1 russet potato, peeled and quartered
1 bulb fennel, trimmed and chopped into 2-inch pieces
1 large white onion, coarsely chopped
1/2 cup milk
Pinch of freshly grated nutmeg
Coarse salt and freshly ground white pepper
Toasted pumpkin seeds (recipe follows)
1/4 cup pumpkin seed oil (optional)
1 cup raw pumpkin seeds or pepitas, hulled
1 tablespoon olive oil
Coarse salt
(makes 1 cup)

1
Wrap the bay leaf and cloves in cheesecloth; tie with kitchen twine.
2
Place in a large saucepan; add the stock, cauliflower, potato, fennel, onion, and 5 1/2 cups water.
3
Bring to a boil; reduce heat, and simmer until the vegetables are very tender, about 25 minutes.
4
Discard the clove bundle.
5
Working in batches and filling the blender no more than halfway, puree the soup until smooth.
6
Return the soup to the saucepan; stir in the milk.
7
Place over medium heat until just heated through (do not boil).
8
Add the nutmeg, and season with salt and pepper.
9
Sprinkle the soup with pumpkin seeds, and drizzle with pumpkin seed oil, if desired.
10
Serve hot or at room temperature.
11
Preheat the oven to 375F.
12
Combine the seeds and oil on a parchment-lined rimmed baking sheet.
13
Season with salt; toss to combine.
14
Spread in a single layer.
15
Toast until crisp, stirring occasionally, about 10 minutes.

437

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 16 ingredients. The key ingredients include: 1 fresh or dried bay leaf, 4 whole cloves, 1 3/4 cups homemade or low-sodium store-bought chicken stock, 1 head cauliflower, trimmed and cut into 1-inch florets, and more.

Yes, Cauliflower Soup with Toasted Pumpkin Seeds falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Cauliflower Soup with Toasted Pumpkin Seeds

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions