Name: Pumpkin and Cauliflower Cream Soup
Cook time: 55 min
Total time: 55 min
Yield: 1 dish
Ingredients: Water; Colored cauliflower; Pumpkin; Onion; Carrot; Pumpkin seeds; Garlic; Ginger; Smoked paprika; Black salt; Black pepper

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Blender, Steamer

571

Servings: 4 (1 serving ≈ 331 gram)

Digestion time: 3 hour

Complete protein: ✔

Cut pumpkin (300 g), colored cauliflower (300 g), carrot (80 g), and onion (100 g). Steam the vegetables for about 30 minutes until tender.

Stew garlic (10 g) and ginger (5 g) with a little liquid, then add smoked paprika (3 g), black pepper (1 g), and black salt (3 g).

Combine the vegetables with the spice mixture, add water (500 g), and blend until smooth.

Serve the soup hot and sprinkle it with pumpkin seeds (20 g).

Published: 20.08.2026

Updated: 24.08.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Water	Water	Ingredient quantity for Water in ml
Include ingredient: Colored cauliflower	Colored cauliflower	Ingredient quantity for Colored cauliflower in g
Include ingredient: Pumpkin	Pumpkin	Ingredient quantity for Pumpkin in g
Include ingredient: Onion	Onion	Ingredient quantity for Onion in g
Include ingredient: Carrot	Carrot	Ingredient quantity for Carrot in g
Include ingredient: Pumpkin seeds	Pumpkin seeds	Ingredient quantity for Pumpkin seeds in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic in g
Include ingredient: Ginger	Ginger	Ingredient quantity for Ginger in g
Include ingredient: Smoked paprika	Smoked paprika	Ingredient quantity for Smoked paprika in g
Include ingredient: Black salt	Black salt	Ingredient quantity for Black salt in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g

	Product release:	1 322
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

55
	Steamed	30
	Blend or grind	10
	Mix	5
	Slice	5
	Braise	5

Proteins	1.2
Digestible proteins	0.2
Fats	0.9
Plaid	1.1
Net carbohydrates	3.5
Fructose	0.1
Calories	26 kcal
Indexes
Glycemic index	23.5
Glycemic load	0.7
Insulin index, II	24.5
Disease inflammatory index, DII	-0.29
Antioxidant, ORAC	975

Weight loss	Detention	Set
3%	2%	2%
972	1350	1620

Nutrient	% of RDA
U	????31
C	1619175731
A	1519173499
B6	7741431
B9	5531052
B5	554931

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount carbohydrates Add more fats

Nutrient	% of RDA
Fructose	??????
Manganese	7981173
Calcium D-Glucarate	77133373
Potassium	677854
Phosphorus	666942
Iron	521431
Prebiotics	55511?5

Pumpkin and Cauliflower Cream Soup

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