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