Super EASY to make using pantry ingredients, this creamy vegan chickpea soup with cauliflower is the perfect soup for babies and kids. It's also allergy-friendly and especially great for cold months or during an illness.
Vegan Cauliflower Soup without cashews
Thanks to the cauliflower and chickpeas, this vegan soup is rich, creamy and hearty. You'll be amazed by how creamy it is without the use of cream or non-dairy milk. And the neutral-tasting cauliflower just soaks up all the flavors. Simple and satisfying.
If you've been following me for awhile, you know that I LOVE to add chickpeas to so many recipes, like chili, dips, cookies, muffins, and veggie cakes, for an extra boost of nutrition.
The soup's thick, pureed texture is perfect for spoon feeding and baby led weaning (even though there is great misconceptions that you can't do purees with baby led weaning)
The big picture is we want our babies to experience as many texture and flavors as possible from early on. Puree is a texture! And rest assured it is safe to offer BOTH purees/mash and finger foods. You just don’t want to get stuck in offering ONLY purees.
And definitely make this carrot and lentil soup that you can serve both pureed and chunky!
Related Post: Starting Solids - Purees or Baby Led Weaning
Ingredients
Related: How to Prepare Beans for Babies
Tips for Success
- I know it's one more step, but be sure to roast the cauliflower first! It will deepen its nutty flavor. You can certainly do this in advance - perhaps roast extra and make this lasagna!
- Cool the soup for several minutes before transferring to the blender and work in batches. Otherwise, the hot liquid can create pressure and explode out of the blender.
Step-by-Step Instructions
- Roast the cauliflower.
- Cook onion and garlic
- Add all the ingredients. Bring to a boil, reduce heat to low and simmer.
- Once cooled, transfer to a blender.
- Process until smooth.
Serving Suggestions
While this vegan chickpea soup is delicious on its own, I suggest topping with nutritional yeast or your favorite cheese, if there's no dairy allergy.
It also begs to be dipped into so enjoy with a hearty bread or grilled sandwich.
I highly encourage you to add some freshly squeezed lemon juice and fresh herbs for some brightness.
How to serve soup to babies and kids
Simply preload the soup onto a spoon and place on the tray/table or directly in their hand. You can also spread onto a toast strip or combine with cooked grains, like oatmeal, lentils, rice, and barley to make it easier for your baby to scoop with their hands.
For kids, allow them to choose exactly what they want to add to the soup. Do make sure to include something that they like. That way if they don't want to eat the soup, for whatever reason, there will be something that you know they will eat.
This grilled cheese will be a great addition and a dipper for this soup.
Otherwise, you may have to resort to making another meal, which will further promote picky eating.
Is your toddler becoming picky?
Arm yourself with these strategies that will transform your mealtimes!
Frequently Asked Questions
Yes. Just be sure to cook it prior. Here's a step-by-step tutorial!
Transfer to an airtight container and keep in the fridge for up to 5 days. You can also freeze for up to 3 months. Just be sure to cool completely. Simply thaw in the fridge overnight and reheat.
Reheat in a saucepan over medium heat or in a microwave
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
This recipe was originally published in 2015, when this blog was a fun hobby of mine, and my focus wasn’t on infant and toddler nutrition. I modified this to make it baby and kid-friendly! Hope you enjoy!
Vegan Chickpea Cauliflower Soup
Equipment
Ingredients
- 2 tablespoons olive oil
- 1 medium head of cauliflower cut into florets
- 2 teaspoons olive oil
- 2 garlic cloves minced
- ½ medium yellow onion, diced
- ½ teaspoon curry powder
- ½ teaspoon cumin
- ¼ teaspoon ginger
- 15 oz can no-salt-added garbanzo beans , rinsed and drained
- 4 cups (32 ounce carton) low sodium vegetable broth
- salt to season
- Toppings: lemon juice, fresh herbs
Instructions
- Preheat oven to 400 degrees F. Toss cauliflower florets with 2 tablespoons olive oil and roast for 25-30 minutes, until caramelized and tender.
- In a large pan, heat 2 teaspoons of oil. Add onion and garlic and cook over medium-low heat, stirring occasionally, for about 3 minutes. Stir in curry powder, cumin, ginger. Add roasted cauliflower, chickpeas, and vegetable broth and bring to a boil. Reduce heat to medium-low, cover, and simmer for about 20-25 minutes.
- In a blender, puree the soup in batches until smooth. Return the soup to the pot and re-warm over moderate heat. If thinner consistency desired, add more water. Enjoy with fresh lemon juice and herbs (parsley or cilantro). Can also add some cheese or nutritional yeast if dairy-free
Sara k says
This is SO good and a staple in our house! My 7 month old really loves this one, and I may have dipped into her frozen reserve a few times myself 😉
Min says
And I'm so glad you did! We, mamas, gotta nourish ourselves too!! 😉
Jk says
Hi, how much cauliflower is that in weight or cups?
faith says
this tastes amazing! and so easy to make. my 1yo and 30yo (my husband haha) loved it! Thanks for creating this recipe, Min! 🙂
Min says
So glad to hear! Thank you so much for sharing!
Megan says
Ive batch cooked this twice and froze into small portions. My baby absolutely loved this soup as i did. So easy! I added a bit of nutritional yeast too. 👌
Min says
This makes me SO happy to hear! Thanks for sharing!!
Kristen says
Fairly easy to make and tastes great! Mom and baby loved it, toddler, however, did not (but he’s hard to please anyway).
Courtney says
This was way better than I expected it to be! My 4 yr old and 2yr old loved it.
Min says
Yay!! So glad to hear! Thanks for sharing!
Barbara Bianchi says
Yes, I would definitely love to dunk a cheesie sandwich into this soup right now! And since I'm in New York, it will be sitting in front of the fireplace with a bowl of hot soup weather for a while.
Love your pics. 🙂
Aniko@PlaceOfMyTaste says
Oh...I need this soup in my life right now!! Featuring you tomorrow at WIW:-) Hugs!
Katie (The Muffin Myth) says
Oooh, this soup looks so lovely and comforting. I love that the cauliflower is roasted first to develop the flavours. So delish! Definitely going to be making this one very soon. Thanks for the recipe!
Vanessa @ VeganFamilyRecipes.com says
Just randomly came across your blog and I'm really impressed! This soup looks sooo good! You're totally right that the moody/cloudy lighting totally works for this picture. Love it! Pinning now 🙂
Suzy @ The Mediterranean Dish says
Lovely soup! I love chickpeas and cauliflower, great combination!
Cece Leskova says
This looks perfect for chilly nights!
Thalia @ butter and brioche says
Who knew it was possible to make such a thick and creamy VEGAN soup! This looks incredible and I must try out the recipe.
Sarah @ SnixyKitchen says
Dooooooood - the moody soft look of these photos is killing me - I LOVE IT! I also prefer to shoot on cloudy days (which are few and far between over here). I'm totally lazy on cold days, so I'm going to bookmark this soup (and maybe make Lucas make it because I'm THAT lazy;)
Vicky says
OH wow! This looks delicious! I can understand exactly what you mean about your insides feeling cold - that's me too most of the time and this is the perfect warming food for your body, I love soup!
Kari @ bite-sized thoughts says
I'm with you - soup in summer never seems right to me 🙂 It is perfect at the moment though! This looks and sounds delicious, and I don't think I've ever had the mix of chickpea and cauliflower in soup form.
Alice @ Hip Foodie Mom says
Min, I absolutely love adding roasted cauliflower to soups. . I do it all the time. . and hey, it's seriously like 5 degrees here in WI right now. . was -8 this morning. I'll take a big bowl of this please 🙂 looks delicious and yes, I'm really digging this moody, soft look as well!
Sonali- The Foodie Physician says
This sounds and looks really delicious! Super comforting. I'm totally loving the vibe of these photos, it's funny how we go through phases in terms of what type of lighting/styling we like.
felicia | Dish by Dish says
Hey dearie! It's been a while since I last commented on your blog - but believe me, you're never far from my thoughts! Hope you and Tim started off 2015 well 🙂 And just wanted to say thanks for being a great blogger friend! I know we haven't really connected in a while, but I still appreciate you! 🙂
Sending love and warmth from Buenos Aires.
Elizabeth @ Enjoy Every Bite says
That grilled cheese and soup looks divine... one of the best meals ever invented! Love all the simple, whole ingredients in the soup too!
Rebecca @ Strength and Sunshine says
Vegan yes please!
Liz says
A lovely recipe. Thanks so much. Have a wonderful day.
Marisa @ Uproot from Oregon says
I love the light in this photo - you definitely captured that moody cloudy aura 🙂 I also feel like my insides are shivering on really cold days. Stay warm and make more soup!
Kara @ The Foodie Dietitian says
Well this looks DELICIOUS. I've totally been digging cloudy days and moody photography too lately! I think it's such a beautiful look. Also, obsessed with that blue soup mug!
Lisa @ Healthy Nibbles & Bits says
I would not be happy if the weather fluctuated like that! The warm days would just give me false hope that winter is about to be over! Thank goodness for soups to help us stay warm!
Dixya @ Food, Pleasure, and Health says
i know exactly what you mean my feeling cold..im cold all the time as well and people think im crazy..i have been enjoying Cabot cheese a lot too - your look looks heavenly.