Roasted Cauliflower and Parmesan Chickpea Soup

Thanks to roasted cauliflower, this soup is rich and creamy without any cream or milk. And instead of breadcrumbs, fiber-rich chickpeas are roasted with parmesan cheese for a healthy, crispy topping.
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Soup
Cuisine: American
Keyword: Cauliflower, Healthy Soup, Vegetarian
Servings: 4
Calories: 296kcal
Author: Kelli


  • 3 cloves garlic skin on
  • ¼ cup plus 1 tsp olive oil divided
  • 1 large head cauliflower chopped into florets (use a yellow cauliflower for a golden colored soup) .
  • 1 15- ounce can chickpeas drained, rinsed and dried
  • 2-3 tablespoons freshly grated Parmesan cheese plus extra for garnish (optional, leave out for vegan)
  • 4 cups low sodium vegetable stock
  • 1 tsp Dijon mustard
  • Pinch nutmeg
  • Salt and pepper to taste


  • Preheat oven to 425F and cover large baking sheet with foil.
  • Place garlic cloves on piece of aluminum foil and drizzle with 1 tsp olive oil. Fold foil to create a pouch and set aside. Place cauliflower florets and chickpeas on baking sheet and drizzle with ¼ cup olive oil. Sprinkle parmesan cheese over chickpeas and season both chickpeas and cauliflower with salt and pepper. Place baking sheet and pouch of garlic in oven and roast 20-25 minutes, or until cauliflower is soft, chickpeas are crispy, and garlic is fragrant. Remove garlic and baking sheet from oven.
  • In a large pot, add chicken stock and bring to a boil. Add in roasted cauliflower and garlic (removed from skin). Turn heat down to medium, cover with lid and simmer for 10 minutes. Add nutmeg, Dijon mustard, salt and pepper.
  • After simmering, use an immersion blender to blend soup until smooth (if you don’t have an immersion blender, pour soup into a blender). Taste and adjust seasonings as desired.
  • Divide soup evenly between 2-4 bowls and top with roasted chickpeas and additional parmesan. Enjoy!


Nutrition for 1/4 of recipe: 296 calories, 3 g saturated fat, 31 g carbohydrate, 10 g fiber, 11 g protein
The Healthy Toast
Data and Cookie Consent
In order to provide a more personal user experience, we and our partners use technology such as cookies to store and/or access device information.
By clicking “Accept” you consent to these technologies which will allow us and
our partners
to process non-sensitive data such as IP address, unique ID, and browsing data for the purposes of serving personalized ads and content, ad and content measurement, audience insights, and to develop and improve products.
Your choices on this site will be applied only for this site. You can change your settings at any time, including withdrawing your consent, by going to the
Privacy Policy
page of this site.
Manage Settings