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Learn how to make velvety roasted cauliflower soup that is vegan, oil-free, and high in protein! Made with only 3 ingredients (plus water, and salt & pepper to taste), it can be dressed up or down with garnishes for an ideal meal.
3 Ingredient Roasted Cauliflower Soup
Cauliflower. It’s what’s for dinner. Namely, a high protein cauliflower soup made with 3 ingredients.
Some soups genuinely do inspire fidelity akin to love, and this is roasted cauliflower soup one of them. In the doldrums of winter, when I mull over the matter of what soup to cook up to provide comfort all weekend long, I decide, frequently, to make this one.
This soup is doubly special for its great taste and ease. You will love it.
Recipe Benefits
- Made with 3 ingredients (plus water, and salt & pepper to taste)
- High protein (10 grams protein per serving)
- High fiber (10 grams fiber per serving)
- Vegan (egg-free, dairy-free)
- Oil-free
- Gluten-free
- Grain-free
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
- Cauliflower
- Onion
- Cooked chickpeas (canned, or use homemade cooked chickpeas)
You will also need some water (I use filtered tap water), and salt & pepper, to taste. That’s all you need for the essential recipe! I have suggestions for embellishments (if you are in the mood for fancying things up!) in the recipe notes.
Cauliflower is a great vegetable, with tremendous versatility. But it’s definitely the sensible, sturdy shoes in the world of fashionable veg. That’s fine with me. I love that it will keep for multiple days in the refrigerator, without wilting or browning (before I decide how to use it). It’s a good source of fiber, high in vitamins C and K, and is also a good source of folate.
Step by Step Instructions
Note that the complete directions are also in the recipe card below.
- Preheat oven to 400F (200C). Line two large rimmed baking sheets with parchment paper.
- Spread the onions and cauliflower on one of the prepared baking sheets. Season with salt and pepper.
- Transfer HALF of the rinsed and drained chickpeas to a large dry dish towel and pat dry. Spread in an evenly layer on the second prepared baking sheet (discard any loosened chickpea skins).
- Place both baking sheets in the oven. Roast in the preheated oven for 30 minutes. The cauliflower and onions should be very soft and browned at the edges. The chickpeas should be dry to the touch, shrunken, and golden brown. If not, leave either or both sheets in the oven for more cooking time, as needed, then remove from the oven.
- Place the cauliflower & onions, remaining chickpeas (that are NOT roasted), and 2 cups water in a blender. Process on high until completely smooth.
- Transfer the roasted chickpeas to a medium bowl to cool. Cool the cauliflower and onions for at least 15 minutes (if using a high speed blender, no need to cool). (Option: reserve a few pieces roasted cauliflower for garnish).
- Transfer soup to a large saucepan. Whisk in an additional 1 and 1/2 cups water. Cook the soup over medium heat for 3 to 5 minutes until warmed through. Add more water, as needed to achieve desired consistency, and season to taste with additional salt and pepper.
- Serve in bowls, garnished with the roasted chickpeas, optional reserved roasted cauliflower, and any other optional toppings.
Storage & Rewarming
Store the cooled soup in an airtight container in the refrigerator for three days or the freezer for up to 6 months. Reheat the soup in a medium or large saucepan set over medium heat.
FAQ
- Can I use frozen cauliflower? Yes. Use 32 ounces of frozen cauliflower florets, thawed.
- How can I make the soup even creamier? Replace some of the water with the nondairy milk of your choice (e.g., oat milk, almond milk, cashew milk, hemp milk, or soy milk).
- What can I use in place of the cauliflower? An equal amount of broccoli in place of the cauliflower.
- What other toppings can I add to the finished soup? Consider adding one or more of the following:
- minced chives or green onions
- chopped fresh parsley leaves
- minced red chiles
- toasted chopped walnuts or pecans
- vegan Parmesan cheese
- Can I add additional flavorings to the soup? Yes! Consider adding one or more of the following spices, herbs or flavorings:
- 1/4 teaspoon ground nutmeg or ground mace
- 1/2 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 to 2 teaspoons mild curry powder
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika (pimenton)
- 1 to 1.5 teaspoons dried thyme leaves, herbs de Provence, rosemary, or tarragon
- 1 to 2 tablespoons dry Sherry
- 1 to 2 teaspoons of white wine vinegar or sherry vinegar
Related Posts
Roasted Cauliflower Soup (V, GF, High Protein)
Ingredients
- 2 pounds cauliflower florets
- 1 large onion, about 8 oz/225 g, peeled, cut into large chunks
- salt & pepper
- 3 cups chickpeas , (15 ounce cans), rinsed and drained
- 3 1/2 cups water, divided (more, as needed)
Optional flavorings (blend into the soup)
- Flavoring ideas: 1/4 teaspoon ground nutmeg or ground mace, 1/2 teaspoon ground cumin, 1 teaspoon ground turmeric, 1 to 2 teaspoons mild curry powder, 1 teaspoon garlic powder, 1 teaspoon smoked paprika (pimenton), 1 to 1.5 teaspoons dried thyme leaves, herbs de Provence, rosemary, or tarragon, 1 to 2 tablespoons dry Sherry1 to 2 teaspoons of white wine vinegar or sherry vinegar
Optional toppings
- Topping ideas: minced chives or green onions, chopped fresh parsley leaves, minced red chiles, toasted chopped walnuts
Instructions
- Preheat oven to 400F (200C). Line two large rimmed baking sheets with parchment paper.
- Spread the onions and cauliflower on one of the prepared baking sheets. Season with salt and pepper.
- Transfer HALF of the rinsed and drained chickpeas to a large dry dish towel and pat dry. Spread in an evenly layer on the second prepared baking sheet (discard any loosened chickpea skins).
- Place both baking sheets in the oven. Roast in the preheated oven for 30 minutes. The cauliflower and onions should be very soft and browned at the edges. The chickpeas should be dry to the touch, shrunken, and golden brown. If not, leave either or both sheets in the oven for more cooking time, as needed, then remove from the oven.
- Transfer the roasted chickpeas to a medium bowl to cool. Cool the cauliflower and onions for at least 15 minutes (if using a high speed blender, no need to cool). (Option: reserve a few pieces roasted cauliflower for garnish).
- Place the cauliflower & onions, remaining chickpeas (that are NOT roasted), and 2 cups water in a blender. Process on high until completely smooth.
- Transfer soup to a large saucepan. Whisk in an additional 1 and 1/2 cups water. Cook the soup over medium heat for 3 to 5 minutes until warmed through. Add more water, as needed to achieve desired consistency, and season to taste with additional salt and pepper.
- Serve in bowls, garnished with the roasted chickpeas, optional reserved roasted cauliflower, and any other optional toppings.
Thats a great Idea. We’d love to come over for dinner some time.
I only ask that you let me help at least chop things. I’m good at chopping things.
Andrew –you and Natalie need to come over and have dinner. Or breakfast. Or a power bar snack. Seriously! Let’s figure out a time… 🙂
Katherine ! I am so glad you made it–and liked it! 🙂
Geez, Camilla… You’re killing it with the recipes that look great and what not.
This soup is SO good!!! and so easy. just made it! thank you!!
Monica–send me the link to your page! I’d love to share it here, on my blog, twitter… 🙂
I can’t wait to try it! And thanks for the tip on where to find miso…I’ve been wanting to use it as an ingredient but haven’t known where to get it. I shared this recipe on my new page, Tales of Kale. Perfect!
Monica–Brown rice would be a perfect sub! 🙂
This looks so delicious!! I will probably make it with brown rice instead of barley, since I’m gluten free.