Vegan Cauliflower Soup with Roasted Chickpeas and Parsnips

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.

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!

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

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

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.

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

More Recipes You Might Like

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

• Creamy Mushroom Soup with Rosemary and White Beans 
• Yellow Beet Coconut Curry Soup
• Florida OJ Ginger Sweet Potato Soup
• Roasted Fennel Tomato Soup Chickpea Croutons
• Curried Sunchoke and Chickpea Soup

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

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.

4.50 from 20 votes

Print Pin Rate

Course: Dinner

Cuisine: American

Diet: Vegan

Prep Time: 15 minutes

Cook Time: 1 hour 30 minutes

Total Time: 1 hour 45 minutes

Servings: 4 -6 people

Calories: 447kcal

Author: Abbey 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:

• ▢ Coconut milk
• ▢ Extra virgin olive oil
• ▢ Thyme

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

Calories: 447kcal | Carbohydrates: 73g | Protein: 13g | Fat: 14g | Saturated Fat: 2g | Sodium: 1444mg | Potassium: 1530mg | Fiber: 21g | Sugar: 17g | Vitamin A: 626IU | Vitamin C: 112mg | Calcium: 188mg | Iron: 5mg

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

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.