Go Back
roasted chickpea and garlic cauliflower soup

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


  • Skillet or large saucepan
  • Standalone blender or handheld


  • 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


  • 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.
Keyword Roasted