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Pumpkin and Cauliflower Healthy Chicken Soup Recipe

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Adjust Servings:
2 sides Chicken Breast Entire breast of a small chicken
150g Pumpkin Skin removed and sliced half cm thick
1/4 head Cauliflower Cut to florets and sliced to half cm thick
1 cube Knorr Chicken Stock Cube Or chicken stock
800ml Hot Water
3 cloves Garlic Whole, skin removed
3 pcs Shallot Whole, skin removed
2 tbsp Olive Oil
150ml Milk

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Pumpkin and Cauliflower Healthy Chicken Soup Recipe

Simple, nutritious and no-fuss comfort meal

  • 30m
  • Serves 2
  • Easy




This is essentially a creamy yet healthy chicken soup recipe with loads of pumpkin and cauliflower goodness in it. My friend, Xinhui sent me this recipe of healthy cauliflower chicken soup earlier this week probably after seeing my post on my mac and cheese with cauliflower. I grew up eating cauliflower mainly cooked Chinese style in soup or stir fry. Actually it is not my favourite vegetable growing up. I don’t dislike it, but it is just one of the vegetables that we eat. I like it cooked mushy as a kid in soups. As I grow older, I begin to appreciate the crunch more but this pale vegetable is not exactly a sexy vegetable, especially compared to it’s crunchy and dark green “cousin” broccoli.

Not till recent years that I started exploring new ways to enjoy this vegetable that I begin to appreciate it a bit more. I started to taste different species of cauliflower and different colours as well. Then I begin to appreciate their subtle sweetness and crunch. Later on, I came across interesting recipes like cauliflower rice, cauliflower pizzas, cauliflower salads, etc.

I have always wanted to try a cauliflower soup but never got round to it. So with half a head of cauliflower left, I thought it will be a good time to try! But after I took a look at the cauliflower again I realised it is not enough. So I looked back in my vegetable compartment to see what else I can add in and there is half a quart of pumpkin sitting there. Great! 2 sweet and healthy vegetables that cook pretty easily and quickly. Why not make a creamy and healthy chicken soup recipe with loads of vegetables in there?

Cauliflower is a very healthy vegetable according to World’s Healthiest Foods. I did not know that till earlier this year too. I mean the pale vegetable does not look that exciting does it? But it is not only packed with Vitamins C and K, it also helps to lower cholesterol and decrease risk of certain cancers. Packed with anti-oxidants, 124g alone will fulfil 73% of your Vitamin C requirements. Furthermore, this is a low calorie, low GI vegetable that is a great substitute for carbohydrates especially for diabetics or weight watchers.

Pumpkin is a fibrous fruit vegetable rich in Vitamins like A (1g fulfils 1% of RDI!) and C, as well as minerals like maganese and potassium which can be good for the heart and blood pressure (however kidney patients should avoid as it will have adverse effects). Pumpkins are also low in GI and a great stomach filler for diabetics and weight watchers. In fact, my father who is a diabetic consumes pumpkin as a rice replacement regularly.

To be honest, this recipe is quite forgiving and I did not measure exact portions, so I will just provide quantity in approximation and will need you to taste and adjust accordingly. I did not really follow the steps on skinnymixers as I do not have a thermal mix. You can use an immersion blender or regular blender or a soya bean milk maker that cooks and blends. Only thing is that I cannot brown the vegetables in it and I need to use another pot to cook the chicken too. The laziest way is to brown the vegetables  and chicken in the pot then add water and stock cube (no msg, low salt). When chicken breast is cooked through, remove and place on a plate. Rub with salt when warm if you wish. I did not. Then remove the soup from the fire and blend with your immersion blender till smooth. Add 150ml of milk slowly as you blend. Once smooth, set aside or warm on fire.

Using a fork, shred the chicken. I don’t eat the skin so will throw it. If you love it, go ahead and enjoy it. Serve soup topped with shredded chicken. What is great about this recipe is that you have both the smooth creaminess of the soup as well as the texture and bite of shredded chicken so it does not feel like you are not eating a lot. I also use chicken breast but I am sure chicken thigh works fine too.

You can roast the vegetables in a toaster then throw into the pot to cook with stock and chicken, remove the chicken and blend or you can brown the vegetables in the pot. Either way, cut your vegetables quite thinly so that the flavours after toasting or browning can come out sweeter. And it cooks faster.

This is a fun recipe that you can create variations using the cauliflower and pumpkin chicken soup base, by using different spices to season or to add some different vegetables like mushrooms, spinach, even emperor vegetable (some may find this a little “green” tasting), or some basil finely chopped.

This recipe serves 2 pax if just having this with bread for a meal but can serve 4 pax as a side or appetiser. Please also note that as I did not specifically weigh out the ingredients, it is an approximation.

healthy chicken soup recipe

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Brown the vegetables

Heat the pot with some olive oil. Add vegetables and cook the vegetables on high heat, caramelising the vegetables but taking care not to burn in. If you are lazy to supervise, throw this into your toaster oven at 250C or air fryer at 200C with foil below.


Add stock and chicken

Add stock and chicken and cook with cover over medium heat until chicken breast is thoroughly cooked. To hasten the cooking time, use a fork and poke some holes into the chicken breast or slice the chicken breast into smaller strips before adding into the pot.


Remove the chicken and blend the soup

Remove the chicken and place on a plate.
Remove the soup from fire and using an immersion blender, blend the soup till smooth. Then drizzle in the milk while blending to ensure a smooth incorporation. If using a regular blender, wait for soup to cool slightly before blending.
Taste and season accordingly.


Shred chicken and toast bread

Shred chicken with a fork or if cooled, with your hands.
Toast or warm some bread to serve with the soup.



Serve the soup and top with shredded chicken and bread by the side. Season with black pepper and a dusting of paprika or cayenne pepper to taste and top with some fresh coriander or finely chopped fresh basil.


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