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.
Ingredients
Scale
- 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
Instructions
- Roasting Preparation: Preheat oven to 375°F (190°C), line baking sheet with parchment paper for uniform roasting of cauliflower and garlic.
- 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.
- Vegetable Transformation: Roast vegetables for 20-25 minutes until golden-brown edges develop and textures become caramelized and crisp.
- 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.
- Blending Technique: Squeeze roasted garlic from skin, transfer to high-powered blender with most roasted cauliflower and vegetable stock, purée until silky smooth.
- 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