Creamy Cauliflower Chickpea Soup

Love cauliflower? Love chickpeas? This soup combines these two favorite ingredients and is creamy enough to be dreamy!

Nothing is better for the soul than a nice bowl of nourishing soup. Soup is a perfect, filling meal for all occasions. By making your own, you can load all the delicious vegetables and spices you desire, without all the sodium and preservatives found in store-bought brands. The rainbow of colorful vegetables will give you the vitamins and minerals your body desires while the high-water content will keep you hydrated. Soup is also a great way to give your body a break as it is easy for your body to digest.


Cauliflower has been making its way in all recipes from pizza crust to mashed potatoes, and rightfully so! This white vegetable may blend in, but its nutrients make it stand out. Cauliflower is high in fiber and water, which makes this vegetable so filling and low calorie. It also has high levels of vitamin C, vitamin K, folate, and B 12. Vitamin C fights to keep your immune system healthy. Vitamin K helps blood to clot. Folate is necessary for cell growth and metabolism. Vitamin B-12 contributes to energy, immune system health, and red blood cell health.

Chickpeas are also a color that tends to blend in, but like cauliflower, these beans are extremely nutritious. Chickpeas are full of fiber and protein which helps keep you satisfied. This low-calorie plant-based protein contains folate, manganese, iron, and B-6. Manganese and iron are essential for collagen production. Manganese is important for bone health, metabolism, and regulating blood sugar. Iron is important for healthy red blood cells. Vitamin B-6 contributes to helping the body make energy from food, to brain development, and to healthy skin.

Aside from being full of vitamins and minerals, this soup is also easy to make and takes less than 20 minutes! Another bonus is that everything can be cooked in one pot, which makes for easy cleaning. Here is the recipe:


Creamy Cauliflower Chickpea Soup

Prep Time
Total Time


  • 1 head cauliflower
  • 4 cups vegetable broth
  • ½ cup chickpeas (If not using canned, make sure to soak in water overnight)
  • 1 large carrot
  • ¼ cup spinach
  • ¼ cup mushrooms
  • ¼ cup yellow onion
  • 1 clove garlic
  • ½ tablespoon olive oil


Bring a pot of water to boil and cook cauliflower until soft. Drain the water and place cooked cauliflower in food processor or high-speed blender. Blend until creamy and pureed and set aside. Pour olive oil in a pot and throw in the onions and garlic. Cook on low heat until the onions are soft. Place the carrots and chickpeas in the pot and stir. Once the carrots are slightly tender, pour in the cauliflower puree and the vegetable broth. Lastly, throw in the spinach. Stir everything together and season to taste! If you want the soup to be creamier, you can add in more cauliflower. Suggestions for seasoning include turmeric, salt, pepper, cumin, and parsley.

This soup tastes delicious eaten warm or chilled. You can even double the recipe and store for leftovers.

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