Roasted Pumpkin, Cauliflower and Carrot Soup – Your immune boosting soup recipe


I’m now in operation immune boosting mode for my family. My little one has gotten sick again in a relatively short period of time and we aren’t even halfway through winter yet.. so I’m pulling out all stops to try to get all our immune system boosted by cooking up some tasty, healthy and full of vitamins dishes.  This Roasted Pumpkin, Cauliflower and Carrot Soup is so full of goodness it has simply got to help keep those germs away!  I hope you enjoy our favourite immune boosting soup recipe.

This soup is really delicious.  What I love about it most is you don’t even need to peel the pumpkin! My 4 year old can’t stand pumpkin any kind of pumpkin soup generally makes him gag but he willingly ate half of a bowlful of this which I was really pleased with.

A tip for fussy eaters is to serve it with some crusty bread / toast to dip into it.  Whilst you don’t want your little one to simply fill up on bread, this is a great way to introduce them to new flavours and most kids seem to love dipping things!  You may also like to serve it to your little ones in a gorgeous kids bowl, my kids love having their own sets of special and fun dinnerware for their meals.

Why not get your kids in the kitchen by at least helping you prepare the carrot?  There are some fabulous kids knives as well as vegetable peelers.  Getting them involved in the cooking process can improve your chances of them eating it!

Roasted Pumpkin, Cauliflower and Carrot Soup – Your immune boosting soup recipe

If you’d like to cook this you’ll need:


  • 1 whole butternut pumpkin
  • 1 large carrot, cut into 4 wedges
  • 1/4 head cauliflower
  • 3 cloves garlic
  • 1 onion, quartered
  • 800ml chicken stock
  • 1 cup cream
  • Squirt of honey (omit if you are serving to a baby under 1 yr old)
  • Sour cream


  • Preheat oven to 220C
  • Cut the pumpkin in half lengthways (or do what I do and simply buy two halves!)
  • Place pumpkin on baking tray and drizzle with olive oil and a light sprinting of salt
  • Bake for 30 mins
  • Add cauliflower, carrot, garlic onion to the baking tray drizzle with olive oil
  • Bake another 30 mins
  • Remove from oven
  • Scrape out the flesh of the pumpkin using a spoon
  • Place half of the baked items and 400ml of the chicken stock into blender / food processor
  • Whiz until at your desired consistency
  • Remove and set aside
  • Do the same with the other half of the baked items / stock
  • Put the two batches of blended baked goodies together and stir through cream, and stir through a squirt of honey
  • If you used hot stock your soup should be hot enough to pop on a spoon of sour cream and eat immediately, if your stock was not hot you may wish to warm up in a saucepan (or zap it in the microwave) for a little while.
  • Serve and enjoy!

Looking for another delicious dinner option?  Try our Quinoa Con Carne!

 Rachel Cassidy Little Peeps EatsRachel Cassidy is the author of this article and the founder of Little Peeps Eats.  She is a passionate food blogger and brand ambassador, but her most important job is being a mum!  Little Peeps Eats helps families take the stress out of mealtimes by providing healthy, kid approved recipes, as well as fussy eating tips and tricks. Their website hosts a directory of nutritionists, resources and mealtime products to ensure that you have everything you need at your fingertips when it comes to feeding your family.


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