Luscious Creamy Cauliflower Chickpea Garlic Soup Recipe

Soup season calls for something truly special, with this creamy cauliflower chickpea garlic soup delivering pure comfort in every spoonful.

Robust flavors dance together, creating a luxurious blend that warms you from the inside out.

Silky smooth textures combine with hearty ingredients, making this recipe a perfect choice for chilly evenings.

Nutritious chickpeas add a delightful protein punch to the velvety base, while roasted cauliflower brings depth and richness.

garlic infuses each bite with an aromatic warmth that feels like a culinary hug.

Simple yet sophisticated, this soup proves that healthy eating can be incredibly delicious.

Grab your favorite pot and get ready to savor a bowl of pure, wholesome goodness that will leave you feeling satisfied and nourished.

Quick Recipe Overview

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Calories: 300 kcal

Servings: 5

Everything You Need for Creamy Cauliflower Chickpea Garlic Soup

• Cauliflower: Provides creamy texture and earthy foundation, select fresh white heads with compact, unblemished florets.
• Garlic Bulbs: Infuses deep, rich flavor, choose firm bulbs with tight, papery skin and no green sprouts.
• Olive Oil: Helps vegetables caramelize and adds subtle fruity notes, opt for extra virgin for best quality.
• Sea Salt: Enhances natural vegetable sweetness, use flaky crystals for balanced seasoning.
• Black Pepper: Adds gentle warmth and complexity, freshly ground provides most vibrant taste.

• Onions: Creates savory base layer, select sweet varieties like Vidalia for mild flavor.
• Chickpeas: Delivers protein and creamy consistency, use canned or pre-cooked for convenience.
• Vegetable Stock: Provides liquid depth, choose low-sodium versions for better flavor control.
• Nutritional Yeast: Introduces cheesy undertone without dairy, select golden flakes for rich umami.

• Coconut Cream: Adds luxurious silkiness and gentle tropical hint, pick full-fat version for richness.

Gather These Tools for Creamy Cauliflower Chickpea Garlic Soup

• Baking Sheet: Essential for roasting cauliflower and garlic evenly with perfect golden color.
• Parchment Paper: Helps prevent sticking and makes clean-up super easy.
• Dutch Oven: Perfect for sautéing onions and simmering the final soup.
• High-Powered Blender: Crucial for creating a smooth, creamy soup texture without lumps.
• Measuring Spoons: Helps accurately add seasonings and spices.
• Wooden Spoon: Great for stirring ingredients while cooking.
• Knife: Needed for preparing vegetables and breaking apart cauliflower.

How to Make Creamy Cauliflower Chickpea Garlic Soup from Scratch

• Veggie Preparation

Gather fresh cauliflower and garlic bulbs. Preheat oven to warm temperature. Spread vegetables on baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with salt and pepper.

• Roasting Magic

Place vegetables in oven. Let them transform into golden, crispy goodness for about 20-25 minutes. Watch for beautiful caramelization and rich aromas developing.

• Flavor Building

Heat pot with olive oil. Sauté chopped onions until they become translucent and fragrant. Add chickpeas and selected spices. Create a delicious base that will elevate the soup’s complexity.

• Blending Symphony

Transfer roasted garlic and most of cauliflower into blender. Pour in vegetable stock. Blend until silky smooth texture emerges. Combine blended mixture back into pot.

• Creamy Finale

Introduce coconut cream and nutritional yeast into soup. Simmer gently, stirring occasionally. Allow soup to thicken and develop rich, luxurious consistency. Serve hot and enjoy the comforting warmth.

Smart Prep Tips for Creamy Cauliflower Chickpea Garlic Soup

• Maximize caramelization by cutting cauliflower into similar-sized florets to ensure even roasting and deep golden color development.
• Use a high-powered blender and blend in batches if needed, removing the center lid cap and covering with a towel to prevent hot liquid explosions during blending.
• Create delightful soup variations by adjusting liquid quantities – add more vegetable stock for a thinner consistency or reduce for a thicker, more creamy texture.
• Experiment with additional spices like smoked paprika, cumin, or dried herbs such as thyme and rosemary to customize the soup's taste profile and add depth.
• Top the soup with toasted pumpkin seeds, crispy roasted chickpea croutons, fresh chopped herbs, or a drizzle of herb-infused olive oil for added visual appeal and textural contrast.

Best Ways to Serve Creamy Cauliflower Chickpea Garlic Soup

• Garnish with Roasted Cauliflower Florets: Sprinkle the reserved roasted cauliflower pieces on top of the soup for added texture and a delightful crunch that enhances the visual appeal.
• Pair with Crusty Bread: Serve alongside warm, toasted artisan bread or sourdough slices that perfectly complement the creamy soup and help soak up every delicious spoonful.
• Herb Drizzle Finish: Swirl a small amount of high-quality olive oil and sprinkle fresh chopped herbs like parsley or chives on top to add a bright, fresh flavor and elegant presentation.
• Create a Protein Boost: Top with roasted chickpeas or toasted pumpkin seeds for extra protein and a nutty crunch that elevates the soup's nutritional value and taste profile.

Tips and Make-Ahead Ideas for Creamy Cauliflower Chickpea Garlic Soup

• Store Smartly: Transfer leftover soup to airtight containers, keeping it fresh in the refrigerator for 3-4 days.
• Freeze with Ease: Pour cooled soup into freezer-safe containers, maintaining quality for up to 2 months. Leave a small space at the top to allow for expansion.
• Reheat Gently: Warm soup slowly on the stovetop, stirring occasionally to restore creamy texture. Add a splash of vegetable stock if the consistency seems too thick.
• Prep Ahead Strategy: Roast cauliflower and garlic in advance, storing them separately in sealed containers for up to 2 days. This reduces cooking time when you're ready to make the soup.

Velvety Cauliflower Chickpea Garlic Soup Recipe

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4.7 from 33 reviews

• Total Time: 45 minutes
• Yield: 5 1x

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Description

Hearty and nourishing cauliflower chickpea garlic soup delivers comfort through Mediterranean-inspired ingredients. Silky puree blends roasted vegetables with warm spices, offering richness and depth for hungry souls.

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Ingredients

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• 1 head cauliflower, chopped in semi-thin florets
• 1 (15 oz/425 g) can chickpeas, drained and rinsed
• 1 red onion, chopped
• 1–2 garlic bulbs, based on preference
• 3 tbsps extra virgin olive oil
• 3 cups (710 ml) organic low-sodium vegetable broth/stock
• 1 cup (240 ml) full-fat coconut cream/milk
• 1 tsp sea salt
• 1 tsp smoked paprika
• 1 tsp cumin
• 1 tsp garlic powder
• 1 tsp turmeric powder
• 1 tsp dried parsley
• ½ tsp black pepper
• ¼ cup (30 g) nutritional yeast or dairy-free cheese shreds

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Instructions

1. Roasting Preparation: Preheat oven to 375°F (190°C), line baking sheet with parchment paper for uniform roasting of cauliflower and garlic.
2. Seasoning Vegetables: Distribute cauliflower florets and whole garlic bulbs on sheet, drizzle with extra virgin olive oil, season generously with sea salt and black pepper to elevate natural flavors.
3. Vegetable Transformation: Roast vegetables for 20-25 minutes until golden-brown edges develop and textures become caramelized and crisp.
4. Aromatic Base: In Dutch oven, sauté finely chopped onions in olive oil until translucent, then incorporate chickpeas and selected seasonings, stirring thoroughly to blend flavors.
5. Blending Technique: Squeeze roasted garlic from skin, transfer to high-powered blender with most roasted cauliflower and vegetable stock, purée until silky smooth.
6. Final Refinement: Return blended mixture to Dutch oven, stir in coconut cream and nutritional yeast, bring to gentle boil, then simmer 4-5 minutes, stirring occasionally to prevent scorching and ensure harmonious flavor integration.

Notes

• Roast with Care: Distribute cauliflower and garlic evenly on the baking sheet to ensure uniform caramelization and prevent burning.
• Garlic Hack: Squeeze roasted garlic cloves gently to extract maximum flavor without losing their creamy texture.
• Blending Brilliance: Use a high-powered blender for ultra-smooth soup consistency, removing any potential chunks or lumps.
• Cream Control: Add coconut cream gradually to achieve desired richness without overwhelming the delicate vegetable flavors.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Lunch, Dinner, Snacks
• Method: Roasting, Blending
• Cuisine: Mediterranean

Nutrition

• Serving Size: 5
• Calories: 300
• Sugar: 3g
• Sodium: 400mg
• Fat: 20g
• Saturated Fat: 12g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 24g
• Fiber: 7g
• Protein: 10g
• Cholesterol: 0mg