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Indian Spiced Cauliflower Soup with Pumpkin Seeds and Cilantro

4 to 6 servings


Ethnic Cuisine No Added Sugars

Nutritional Facts Per Serving

4 g
12.4 g
2.9 g
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Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 151
  • Fat 9.3 g
    • Saturated   1 g
    • + Trans 
  • Cholesterol 0 mg
  • Sodium   391 mg
  • Carbohydrate 12.4 g
    • Fibre   2.9 g
    • Sugars  
  • Protein 4 g
    • Vitamin A 13 %
    • Vitamin C 55 %
    • Calcium 4 %
    • Iron 9 %


Heat the oil in a medium pot set over medium heat. Add the cauliflower and onion and cook until light golden, about 5 to 6 minutes. Mix in the curry paste and cook 1 minute more. Add the stock and potato. Bring soup to a simmer and cook 15 minutes, or until cauliflower and potato is quite tender.
Puree the soup in a food processor or blender, or in the pot with a hand (immersion) blender. Return the soup to a simmer; season with salt. Ladle soup into bowls. Top each with a small dollop of yogurt and some pumpkin seeds and cilantro, and then serve.
Note: Curry paste is sold in jars in the Asian foods aisle. Patak’s brand was used in this recipe. Pumpkin seeds are available in the bulk foods section.

Serving Suggestions

Serve this tasty soup with some naan, grilled 30 seconds or so on each side over medium-high heat, and then cut into wedges. Naan bread is available in packages in our deli department. Use the wedges of grilled naan to dunk into the soup.

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