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.
Keyword: Cauliflower, Healthy Soup, Vegetarian
¼cupplus 1 tsp olive oildivided
1large head cauliflowerchopped into florets (use a yellow cauliflower for a golden colored soup) .
1 15-ouncecan chickpeasdrained, rinsed and dried
2-3tablespoonsfreshly grated Parmesan cheeseplus extra for garnish (optional, leave out for vegan)
4cupslow sodium vegetable stock
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