Description
Creamy cauliflower chickpea garlic soup blends Mediterranean comfort with nutritious ingredients. Rich roasted garlic and smooth cauliflower create a silky texture that will warm souls and nourish bodies with hearty goodness.
Ingredients
Scale
Main Ingredients:
- 1 head cauliflower, chopped in semi-thin florets
- 1 (15 ounces) can chickpeas, drained and rinsed
- 1 red onion, chopped
- 1–2 garlic bulbs, based on preference
Liquid and Cream Base:
- 3 cups organic low-sodium vegetable broth/stock
- 1 cup full-fat coconut cream/milk
- 3 tablespoons extra virgin olive oil
Seasonings and Spices:
- 1 teaspoon sea salt
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- 1 teaspoon turmeric powder
- 1 teaspoon dried parsley
- ½ teaspoon black pepper
- ¼ cup nutritional yeast or dairy-free cheese shreds
Instructions
- Prepare the oven by heating it to 375°F (190°C) and line a baking sheet with parchment paper for even roasting.
- Spread cauliflower florets and whole garlic bulbs across the prepared baking sheet, ensuring they are evenly distributed.
- Drizzle the vegetables with extra virgin olive oil, then generously sprinkle with sea salt and freshly ground black pepper to enhance their natural flavors.
- Roast the vegetables in the preheated oven for 20-25 minutes, or until they develop a golden-brown color and crispy edges.
- In a medium-sized Dutch oven, warm additional olive oil over medium-high heat for sautéing.
- Add finely chopped onions to the pot and cook until they become translucent and slightly softened, approximately 1-2 minutes.
- Incorporate cooked chickpeas into the onion mixture, along with your selected seasonings and spices, stirring thoroughly to combine.
- Squeeze the roasted garlic cloves from their papery skin and transfer them into a high-powered blender.
- Add most of the roasted cauliflower and vegetable stock to the blender, then puree until the mixture reaches a smooth, creamy consistency.
- Return the blended mixture to the same Dutch oven and stir in coconut cream and nutritional yeast.
- Bring the soup to a gentle boil, then reduce heat and simmer for 4-5 minutes, stirring occasionally to prevent sticking and ensure even heating.
- Continue cooking until the soup reaches your desired thickness and all flavors have melded together perfectly.
Notes
- Roasting transforms cauliflower and garlic, intensifying their natural sweetness and creating deeper, more complex flavors for the soup.
- Blending ingredients ensures a silky-smooth texture while allowing the nutritional yeast and coconut cream to integrate seamlessly.
- Use a high-powered blender to achieve the creamiest consistency, breaking down all ingredients into a velvety puree.
- Reserve some roasted cauliflower florets for garnishing, adding a delightful textural contrast to the creamy soup.
- This soup is naturally gluten-free, dairy-free, and packed with plant-based protein from chickpeas and nutritional benefits.
- Warming and comforting, this soup works perfectly as a hearty lunch or starter, with minimal preparation and maximum flavor.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Snacks
- Method: Roasting, Blending
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 320 kcal
- Sugar: 6 g
- Sodium: 650 mg
- Fat: 22 g
- Saturated Fat: 12 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 8 g
- Protein: 12 g
- Cholesterol: 0 mg