By Jenn
Mar 31, 2019

Roasted Chickpea & Garlic Cauliflower Soup

Roasted Chickpea & Garlic Couliflower Soup

Roasted chickpea and garlic cauliflower soup is simply fantastic.  This low carb healthy creamy soup is so tasty and not at all tricky to make.  It is ideal for making and storing in a container in the fridge or freezing for a later date.

Why is Roasted Chickpea & Garlic Cauliflower Soup Good for You?

This recipe is low in calories, carbohydrates and in fat.  It is rich in fiber and full of healthy goodness that will boost your immune system and help ward off cold and flu symptoms.

Roasted Chickpea and Garlic Cauliflower Soup

What You’ll Need

Chickpeas

Rich in vitamins, minerals and fiber, they offer a variety of health benefits including weight management, improved digestion, and may reduce the risk of certain diseases. Also because they are high in protein, chickpeas make a great protein replacement for those on a vegetarian or vegan diet.

Garlic bulb

Garlic has been used since the Greeks to treat a variety of medical conditions which can help combat sickness, including the common cold. It can also reduce blood pressure, lower cholesterol and lower the risk of heart disease.

Onion

Low in calories but high in vitamins and minerals and antioxidants, onions help control blood sugar levels, contain cancer-fighting compounds and may improve heart health, bone density and digestive health.

Carrots

Carrots are a good source of beta carotene, fiber, vitamin K1, potassium and also include antioxidants. They are linked to improved eye health, lower cholesterol and could potentially reduce the risk of cancer.

Cauliflower

High in fibre, choline and rich in sulforaphane and is of antioxidants.  Cauliflower is also low in calories and may assist with weight loss. 

Vegetable stock cubes

Contains antioxidants, phytochemicals and anti-inflammatories found in the vegetables.

Water

Dissolves vitamins and minerals which make them more accessible in the body and helps remove waste products.

Rosemary

Is rich in anti-inflammatory compounds and antioxidants which potentially improve circulation and the immune system.  It is also thought to boost alertness and memory. 

Thyme

Packed with vitamin C and also a good source of vitamin A.  It contains copper, iron, fiber and manganese which assists with improved health.

How to Make Roasted Chickpea & Garlic Cauliflower Soup

Firstly, preheat the oven to 400F / 204CWash the chickpeas and pat dry with a tea towel – try to remove as much water as possible.  Then drizzle 2 tablespoons of olive oil and add salt to the bowl and mix thoroughly.

Take a garlic bulb and remove the extra white skin on the outside layer then chop off the top so all the bulbs are showing.  Drizzle with olive oil, cover with tin foil and place on the tray with the chickpeas and cover with tin foil.

When the oven is ready put the tray on the middle shelf and leave to cook for 30-40 minutes.  Make sure you give them a shake every 10 minutes so they crisp up.  In the meantime, chop the onion, carrot and take the leaves off the cauliflower.  Then smash the head on the chopping board so that it breaks into pieces, if needed separate the rest of the pieces by hand.

Then prepare the stock.  Add the stock cubes to a jug and add a litre of boiled water and stir, removing the lumps until the stock is the right consistency.

When the chickpeas are crispy, remove them from the oven and place on the side – try not to eat them all as they are super tasty!

Then, in a large pot add the rest of the oil and heat.  Add the onion, carrot and leave to cook for about 1 minute.  Add a little bit of stock to the mix and cook for a further 5 minutes until soft.

Add the cauliflower, squeeze the garlic from the bulb into the pot, add the herbs, the rest of the stock and the 2 litres of water.  Leave to cook for about 30 minutes until the vegetables are soft.  Season with salt and pepper if needed.

Add the chickpeas to the pot 5 minutes before the end.  If you want creamy soup then use a hand held blender or stand alone blender to make smooth.  Serve!

How to Store and Make Ahead

This recipe makes eight servings which is plenty to keep you going for the rest of the week. 

Store it in an airtight container, place in the fridge and use it within three to five days.  Alternatively you can store it in individual containers and then store them in the freezer for up to a month.

More Healthy Soup Recipes

If you try this roasted chickpea & garlic cauliflower soup recipe or have a comment then feel free to leave a rating and let me know.  I love to hear what you think, or any changes you make, thanks!

 

Roasted Chickpea & Garlic Cauliflower Soup

Roasted chickpea and garlic cauliflower soup is simply fantastic.  This low carb healthy creamy soup is so tasty and not at all tricky to make.  It is ideal for making and storing in a container in the fridge or freezing for a later date.
This recipe is low in calories, carbohydrates and in fat.  It is rich in fibre and full of healthy goodness that will boost your immune system and help ward off cold and flu symptoms.
Prep Time 10 mins
Cook Time 40 mins
Stove Time 30 mins
Total Time 1 hr 20 mins
Course Soup
Cuisine American
Servings 7 servings
Calories 146 kcal

Equipment

  • Skillet or large saucepan
  • Standalone blender or handheld

Ingredients
  

  • 400 g Jar of chickpeas (drained and rinsed)
  • 4 tbsp Olive oil
  • 1 Garlic bulb (large)
  • 1 Onion (large)
  • 2 Carrots
  • 1 Cauliflower head (large)
  • 3 Vegetable stock cubes
  • 1 tsp Rosemary
  • 1 tsp Parsley
  • 1 tsp Thyme
  • 3 litres Water

Instructions
 

  • Preheat the oven to 400F / 204C.  Wash the chickpeas and pat dry with a tea towel – try to remove as much water as possible.  Then drizzle 2 tablespoons of olive oil and add salt to the bowl and mix thoroughly.
  • Take a garlic bulb and remove the extra white skin on the outside layer then chop off the top so all the bulbs are showing.  Drizzle with olive oil, cover with tin foil and place on the tray with the chickpeas and cover with tin foil.
  • When the oven is ready put the tray on the middle shelf and leave to cook for 30-40 minutes.  Make sure you give them a shake every 10 minutes so they crisp up.
  • In the meantime, chop the onion, carrot and take the leaves off the cauliflower.  Then smash the head on the chopping board so that it breaks into pieces, if needed separate the rest of the pieces by hand.
  • Then prepare the stock.  Add the stock cubes to a jug and add a litre of boiled water and stir, removing the lumps until the stock is the right consistency.
  • When the chickpeas are crispy, remove them from the oven and place on the side – try not to eat them all as they are super tasty!
  • Then, in a large pot add the last of the oil and heat.  Add the onion, carrot and leave to cook for about 1 minute.  Add a little bit of stock to the mix and cook for a further 5 minutes until soft.
  • Add the cauliflower, squeeze the garlic from the bulb into the pot, add the herbs, the rest of the stock and the 2 litres of water. Leave to cook for about 30 minutes until the vegetables are soft. Season with salt and pepper if needed.
  • Add the chickpeas to the pot 5 minutes before the end. If you want creamy soup then use a hand held blender or stand alone blender to make smooth.

Nutrition

Serving: 246gCalories: 146kcalCarbohydrates: 11.3gProtein: 4.8gFat: 9gSaturated Fat: 1.7gPolyunsaturated Fat: 0.8gMonounsaturated Fat: 4.9gSodium: 1653.5mgPotassium: 277.9mgFiber: 2.1gSugar: 2.7gVitamin A: 60.2IUVitamin C: 39.2mgCalcium: 13.2mgIron: 2.2mg
Keyword Roasted
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Sources

National Library of Medicine, 2016, Pubmed “Effects of dietary polyphenols on metabolic syndrome features in humans: a systematic review”https://pubmed.ncbi.nlm.nih.gov/27079631/

National Library of Medicine, 2016, Pubmed, “Citrus Flavonoids as Regulators of Lipoprotein Metabolism and Atherosclerosis”, https://pubmed.ncbi.nlm.nih.gov/27146015/

National Library of Medicine, 2018, Pubmed, “Intervention with citrus flavonoids reverses obesity and improves metabolic syndrome and atherosclerosis in obese Ldlr-/- mice”, https://pubmed.ncbi.nlm.nih.gov/30008441/

National Library of Medicine, 2013, Pubmed, “Citrus flavonoids and lipid metabolism”, https://pubmed.ncbi.nlm.nih.gov/23254473/

National Library of Medicine, 2008, Pubmed, “Update on uses and properties of citrus flavonoids: new findings in anticancer, cardiovascular, and anti-inflammatory activity”, https://pubmed.ncbi.nlm.nih.gov/18593176/

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