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Vegan Cauliflower Soup with Roasted Chickpeas and Parsnips

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Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

I share my favourite recipe for vegan cauliflower soup with roasted chickpeas and parsnips that is perfect for healthy weeknight meal during cold winter months.

birds eye view of Soup served in two bowls garnished with cauliflower and chickpeas.

I gotta admit, I’m a bit of a soup-a-holic. Especially during the cold Canadian winters, a warming soup is quite possibly the only silver lining to enduring these frigid temperatures.

So I’ve gotten into the habit of making one big batch of soup every Sunday so that I have something to get me through the week. One of my ultimate favourites is this vegan cauliflower soup with roasted chickpeas and parsnips!

I mean, roasted cauliflower on its own is a force to be reckoned with but adding it to make a creamy dreamy soup is just oh so delish!

Table of contents

Why This Recipe Works

If you crave soup on the regular during the winter months, then you are totally speaking my language! You’re also in luck because this vegan cauliflower soup is definitely one for the books because it’s:

  • Plant based
  • High protein
  • High fibre
  • Gluten free
  • Super creamy
  • Great for batch prepping!

Key Ingredients

Flat lay image of recipe ingredients including thyme, olive oil, chickpeas, spices, cauliflower, parsnips, coconut milk, garlic, onion, and broth.

Cauliflower – We roast a whole head of cauliflower for this vegan cauliflower soup and save about 1/2 cup for garnish (and if we’re being honest, for snacking). While you can use frozen cauliflower if you prefer, we highly recommend using fresh cauliflower for roasting as it tends to yield a more caramelized flavour.

Parsnips – Is it just me or are cauliflower and parsnips a match made in heaven? They compliment each other so well so I knew I had to throw in this yummy root veg to join the party. Look for 6 small parsnips or 3 medium sized parsnips to use for this soup.

Chickpeas – To up the protein factor in a big way, we roast up some chickpeas and blend it together with the soup. It doesn’t alter the flavour in any way and makes it that much more of a satisfying and balanced meal.

Herbs & Spices – We use a combination of cumin, herbs de provence, and thyme makes this soup extra flavourful.

Coconut Milk – Ok real talk, what would we do without coconut milk? The ultimate flavour hack, if I do say so myself. Though this vegan cauliflower soup certainly isn’t an asian-inspired soup by any means – the coconut milk very much belongs here. We also recommend using full fat coconut milk as this will add extra creaminess and yummy flavour.

How to Make This Recipe

Three side by side images showing how to roast the cauliflower and chickpeas, as well as adding all ingredients to the sauce pot to simmer.

Step 1: Place the cauliflower on one baking sheet with a tablespoon of oil. Roast for 30 minutes.

Step 2: Place the chickpeas on another baking sheet with a tablespoon of oil. Roast for 40-45 minutes for the chickpeas.

Step 3: Saute onion in a large pot until soft, about 5 minutes. Add in the garlic and saute for another 30 seconds. Add the parsnips, cumin, herbs de province, thyme leaves and broth and bring to a boil. Reduce to a simmer for about 20 minutes.

Three side by side images showing the roasted cauliflower and chickpeas added to the sauce pot, as well as pureeing the soup and adding coconut milk.

Step 4: Add in the cauliflower and chickpeas (preserve 1/2 cup of each for garnish). Cook for another 5 minutes until everything is very soft.

Step 5: Using a hand blender, puree until smooth.

Step 6: Add the coconut milk and puree again to incorporate. Season with salt and pepper, to taste.

Expert Tips

While I prefer to use a hand blender to puree this vegan cauliflower soup so that everything stays in one pot, if you don’t have a hand blender available you can also transfer the soup to a blender instead. This blender right here is one of my favourites for seamlessly blending soups and smoothies.

Another one of my favourite cooking hacks is using coconut milk powder as a substitute for coconut milk. It is virtually the exact same thing, you just add the coconut milk powder to the soup and mix together and you literally don’t even notice the difference. Best thing about it? It’s way cheaper than coconut milk in a can so its an easy hack if you are shopping on a budget.

Recipe FAQs

Can I use store-bought roasted chickpeas?

Absolutely! There are so many flavours to choose from now a days, so it would be fun to experiment with different flavours. These ones right here are my personal fav. Depending on the blender you use, the store bought roasted chickpeas may or may not blend as well as they tend to be harder and more crispy than when making from scratch. So to ensure you still yield a creamy soup, i’d suggest blending up cannellini beans with the soup and using the store-bought roasted chickpeas as the topper.

Is this recipe gluten free?

Yes this recipe is gluten free, but always make sure to double check the labels to ensure the product was made in gluten free facility.

What can I use instead of chickpeas for protein?

Cannellini beans are a great alternative but if for whatever reason you want to avoid beans entirely (i.e. they cause digestive issues), then i’d recommend blending in silken tofu instead.

How long does this last in the fridge and freezer?

This soup lasts about 4 days in the fridge and about a month in the freezer.

Hands holding bowl of vegan cauliflower and parsnip soup garnished with fresh herbs and chickpeas and spoon.
 

More Recipes You Might Like

Here are some more of my favourite soup recipes you might enjoy!

Now let me know – what are some of your favourite winter soups lately?

Vegan Roasted Cauliflower, Parsnip and Chickpea Soup I share my favourite recipe for Vegan Roasted Cauliflower, Parsnip and Chickpea Soup that is perfect for holiday entertaining or a healthy weeknight meal. 3 tbsp extra virgin olive oil, divided 1 head cauliflower, cut into small pieces 1 can chickpeas, drained, rinsed and dried really well 1/2 onion, minced 2 cloves garlic, minced 6 parsnips, peeled and diced 1 1/2 tsp cumin 1 1/2 tsp herbs de provence 5 sprigs thyme, leaves only 1 L vegetable broth 1 can lite coconut milk Salt and pepper, to taste Garnish: Coconut milk Extra virgin olive oil Thyme Preheat oven to 450 F. Place the cauliflower on one baking sheet with a tablespoon of oil. Place the chickpeas on another baking sheet with a tablespoon of oil. Roast both until super crispy and caramelized, about 30 minutes for the cauliflower and 40-45 minutes for the chickpeas. Season generously with salt and pepper and set aside about 1/2 cup of each for garnish. Meanwhile, add the last tablespoon of oil to a large pot along with the onion. Saute until soft, about 5 minutes. Add in the garlic and saute for another 30 seconds. Add the parsnips, cumin, herbs de province, thyme leaves and broth and bring to a boil. Reduce to a simmer and put the lid on the pot. Simmer for about 20 minutes, then add in the cauliflower and chickpeas (minus the 1/2 cup each). Cook for another 5 minutes until everything is very soft. Using a hand blender, puree until smooth. Add the coconut milk and puree again to incorporate. Season with salt and pepper, to taste. To serve, add a swirl of coconut milk and olive oil. Top with the cauliflower and chickpeas and some fresh thyme leaves. Enjoy!

Vegan Cauliflower Soup with Roasted Chickpeas and Parsnips

I share my favourite recipe for vegan cauliflower soup with roasted chickpeas and parsnips that is perfect for healthy weeknight meal during cold winter months.
4.5 from 20 votes
Print Pin Rate
CourseDinner
CuisineAmerican
DietVegan
Prep Time15 minutes
Cook Time1 hour 30 minutes
Total Time1 hour 45 minutes
Servings4 -6 people
Calories447kcal
AuthorAbbey Sharp

Ingredients

  • 3 tbsp extra virgin olive oil divided
  • 1 head cauliflower cut into small pieces
  • 1 can chickpeas drained, rinsed and dried really well
  • 1/2 onion minced
  • 2 cloves garlic minced
  • 6 parsnips peeled and diced
  • 1 1/2 tsp cumin
  • 1 1/2 tsp herbs de provence
  • 5 sprigs thyme leaves only
  • 1 L vegetable broth
  • 1 can lite coconut milk
  • Salt and pepper to taste

Garnish:

Instructions

  • Preheat oven to 450 F.
  • Place the cauliflower on one baking sheet with a tablespoon of oil. Place the chickpeas on another baking sheet with a tablespoon of oil. Roast both until super crispy and caramelized, about 30 minutes for the cauliflower and 40-45 minutes for the chickpeas. Season generously with salt and pepper and set aside about 1/2 cup of each for garnish.
  • Meanwhile, add the last tablespoon of oil to a large pot along with the onion. Saute until soft, about 5 minutes. Add in the garlic and saute for another 30 seconds. Add the parsnips, cumin, herbs de province, thyme leaves and broth and bring to a boil. Reduce to a simmer and put the lid on the pot. Simmer for about 20 minutes, then add in the cauliflower and chickpeas (minus the 1/2 cup each). Cook for another 5 minutes until everything is very soft.
  • Using a hand blender, puree until smooth. Add the coconut milk and puree again to incorporate. Season with salt and pepper, to taste.
  • To serve, add a swirl of coconut milk and olive oil. Top with the cauliflower and chickpeas and some fresh thyme leaves. Enjoy!

Video

Notes

While I prefer to use a hand blender to puree this vegan cauliflower soup so that everything stays in one pot, if you don’t have a hand blender available you can also transfer the soup to a blender instead. This blender right here is one of my favourites for seamlessly blending soups and smoothies.
Another one of my favourite cooking hacks is using coconut milk powder as a substitute for coconut milk. It is virtually the exact same thing, you just add the coconut milk powder to the soup and mix together and you literally don’t even notice the difference. Best thing about it? It’s way cheaper than coconut milk in a can so its an easy hack if you are shopping on a budget.

Nutrition

Calories447kcalCarbohydrates73gProtein13gFat14gSaturated Fat2gSodium1444mgPotassium1530mgFiber21gSugar17gVitamin A626IUVitamin C112mgCalcium188mgIron5mg
Mention @AbbeysKitchen or tag #abbeyskitchen if you try and share this recipe!

Did you enjoy this vegan cauliflower soup? Leave a comment below with your thoughts!

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About Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

Abbey Sharp smiling.

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4.50 from 20 votes (10 ratings without comment)

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