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Vegan Curried Cauliflower Soup (With Roast Chickpea Croutons)

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Vegan curried cauliflower soup is a recipe that has been adapted from the brilliant ‘How Not To Die Cookbook’ (2017) by Michael Greger, MD.

I have changed Dr Greger’s recipe just to make it more quicker and easier. And added some delicious roast chickpea croutons for extra flavour and texture.

This curried cauliflower soup uses simple ingredients and can be ready to enjoy in less than 40 minutes. So is ideal for busy families needing fast, nutritious, vegan or plant-based meals that are crammed with flavour.

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bowl of curried cauliflower soup in blue bowl, slices of bread to side, roast chickpeas above, silver spoon and all sitting on blue tray.

Dr Greger donates all proceeds of his books to charity.

My daughter gifted my copy of Dr Greger’s cookbook for Christmas 2019 and it has been well used. I was so impressed to discover that all the proceeds from Dr Gregor’s books go to charity.

Dr Greger states the reason for this is that he just wants to get the message out into the world about the benefits of consuming more plants.

NutritionFacts.org website was founded by Dr Greger and is certainly worth a look as it is full of videos with up-to-date science-based evidence for the benefits of eating a plant-based diet.

A few reasons why this is a great recipe to prepare.

This recipe for plant-based curried cauliflower soup is worth a try as it is an easy, quick, inexpensive, delicious winter-warmer that is packed with plant-powered goodness. Although I do enjoy this soup during the summer months as well.

If you pick up a cauliflower in the reduced section then this soup can be prepared even cheaper. Or use a bag of frozen cauliflower for convenience and additional time saved. Also the leaves from the cauliflower can be chopped and added to this soup for more flavour and goodness.

This recipe is perfect for those new to plant-based and vegan diets. As well as a great recipe for kids to prepare, with supervision of course, and begin their journey learning more about meat and dairy-free cooking and diets.

close up of vegan curried cauliflower soup with roast chickpeas on top and coriander, with silver spoon in soup.
Garnished with roast garam masala chickpeas, chopped coriander, lemon zest, and a sprinkle of red paprika flakes.

My adapted version of curried cauliflower soup.

Dr Greger’s recipe uses whole blended lemons (including the peel) but I changed this to simply adding a lemon zest garnish. Also the original recipe uses Dr Greger’s own devised spice blend which requires a lot of different spices and herbs to prepare, so I simplified this recipe by replacing this with garam masala. Which works beautifully.

I have also increased the amount of garlic for the soup to 6 cloves as Dr Greger only required 1 clove, and I never ever cook with just 1 clove! Sometimes I chuck an entire bulb in a dish especially when its just a wee bulb.

I also omitted the fresh ginger for dried ginger as I didn’t have fresh and using dried just makes the soup quicker to prepare anyhow. And chucked in a teaspoon of turmeric as I love to add this spice to anything that it will compliment.

Dr Greger’s recipe did not have the chickpea croutons. They were my design and I just bunged the ingredients together and happily they worked.

Finally, I added some peanut butter as this ingredient goes so well with curry powder and it added so much depth of savoury flavour.

Despite making so many changes I still wanted to give the credit to Dr Greger as his recipe was the basis for this soup and he gives so much to the plant-based community.

Besides many of my visitors may not have heard about Dr Greger and his books and may go on to look for more info so that will be a good outcome.

(I also should note that I have previously prepared Dr Greger’s curried cauliflower soup recipe following his recipe to the letter, and the soup was delicious).

cauliflower curry soup with roast chickpeas to side, bread to side and silver spoon in the bowl.
A plant-powered bowl of curried cauliflower sunshine!

Recipe FAQs And Notes:

What can I serve with cauliflower soup?

If your only needing a light lunch or snack this soup can be enjoyed on its own. However, for a more substantial meal try:

close up of soup with chopped coriander, red pepper flakes and crispy chickpea croutons.

What can I use as a garnish?

  • grated lemon peel
  • toasted/plain almond flakes
  • toasted/plain seeds such as sunflower, pumpkin, sesame, poppy, or a mix
  • homemade bread croutons
  • crispy chickpeas
  • crispy tofu bites
  • fine diced tomatoes
  • vegan bacon sliced into pieces
  • vegan shredded/grated cheese
  • nutritional yeast flakes
  • red pepper flakes/chilli flakes
  • a swirl of plant cream
  • a scoop of vegan plain yogurt or vegan cream cheese
roast chickpeas on baking tray with greaseproof paper.
Chickpeas roasted with a garam masala spice blend

How do I store and reheat leftovers?

Leftovers can be kept fresh in the fridge for up to 3 days. Pour into a container with a lid. Or freeze leftovers for 4-6 months.

To reheat place the soup into a saucepan and bring to the boil. Lower the heat and simmer for 2-3 minutes until piping hot throughout. If frozen defrost before reheating.

Is this a gluten-free recipe?

Yes! It is easy to prepare this cauliflower soup as gluten-free. Simply ensure that your veggie stock is gluten free.

I have a nut allergy can I replace the peanut butter?

Simply omit the peanut butter or replace with sunflower seed butter or a different seed butter. A jar of seed butter can be expensive but if you save it for just recipes that only require 1-2 tablespoons then it can work out to be a good purchase. Although ensure that any seed butter you source is certified nut free and safe for nut allergies.

Can I make this soup creamy?

Yes simply add half a can of coconut milk to the finished soup and mix through. If required bring to the boil to reheat, take off the heat and serve.

Or mix through some plain coconut yoghurt before serving.

Another idea is to add a swirl of plant cream such as soya, oat or Elmlea single plant cream to each serving for others to mix through.

Alternatively add a quarter of a creamed coconut block to the soup at the beginning of cooking. This will make the soup a little thicker as well.

My kids do not like spicy foods, how can I make this soup less spicy?

My kids do not like their curry to be too spicy either. So I simply use a mild curry powder. And a creamy element such as a bit of creamed coconut added helps to create a milder curry flavour.

On the other hand if you do prefer a hotter curry flavour use a medium or hot curry powder.

And use some sliced fresh chilli’s as a garnish, or add a chopped chilli at the beginning of cooking. Alternatively add a few drops of hot sauce, chilli flakes, red paprika flakes, etc., to the finished soup.

If half your family members enjoy a hot curry flavour and the others don’t simply prepare with a mild curry powder and the others can add fresh chilli’s and the like to their portion!

How To Easily Prepare Vegan Curried Cauliflower Soup With Roast Chickpeas:

close up of curried cauliflower soup in blue bowl with gold rim, crispy chickpeas in small blue bowl to side.

Vegan Curried Cauliflower Soup (With Roast Chickpea Croutons)

Print Recipe
This curried cauliflower soup is the perfect introduction to vegan or plant-based diets as it is easy, quick and packed with flavour.
This soup is also ideal for those who are looking to spice up their dinners with new tasty meal ideas.
Course Dinner, Lunch, Soup
Cuisine American, British
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Servings 4
Calories 267
Author Jacq

Equipment

  • Large saucepan/stock pot
  • Food processor/hand blender or potato masher

Ingredients

  • 500 g cauliflower chopped into small chunks. Can use frozen, just chuck it in frozen at the beginning of cooking.
  • 1 medium red onion sliced, or a white/brown onion
  • 6 cloves garlic minced, or 1 tbsp garlic powder
  • 2 tsp maple syrup or your usual sweetener/syrup/sugar
  • 1 ½ tbsp curry powder I used a mild curry powder. For a spicier soup use a medium/hot powder.
  • ½ tsp dried ginger
  • 1 tsp turmeric
  • 2 tbsp peanut butter Or almond/cashew butter. Use sunflower butter (nut allergy safe brand) if allergic to nuts. Or simply omit this ingredient.
  • 1200 ml vegetable stock
  • 1 tsp garam masala Dr Greger's recipe uses 1 tsp savoury spice blend. I will list the ingredients for this blend in the recipe notes.

For the chickpea croutons

  • 1 can chickpeas 400g/14 oz can, drained, rinsed and dried.
  • 2 tsp garam masala or curry powder
  • 1 tbsp olive oil or melted coconut oil/avocado oil or your usual oil. If preferred omit the oil and use 3-4 tbsp's of the water from the can of chickpeas
  • salt and pepper

Optional to garnish:

  • 20 g coriander chopped
  • 1/2-1 whole lemon fine grate/zest the peel

Instructions

To prepare the soup: (If baking chickpea croutons preheat the oven to 180 Fan /200 Celsius /392 Fahrenheit/ Gas 6.

  • Add all ingredients for the soup to a large saucepan.
  • Bring to the boil, lower the heat, and simmer for 20 minutes
  • Blend half the soup and pour back in to the saucepan.
    Or give the soup a mash with a potato masher but be careful to retain some whole small bits of cauliflower just for texture.
    If preferred the soup can be blended or mashed completely.
  • Add garam masala and mix.
    Season with enough salt and pepper to bring all the flavours together and to your liking.
  • Optional:
    Serve with chopped coriander sprinkled over, some grated lemon zest, and the roast chickpea croutons.
    I also like to add a sprinkle of red paprika flakes.

Prepare the roast chickpea croutons while the soup is cooking:

  • Place the drained, rinsed and dried chickpeas onto a baking tray. Use parchment paper if necessary.
  • Drizzle over olive oil and sprinkle the garam masala. Using a pastry brush or spoon mix everything well together.
  • Season with salt and pepper.
  • Bake for 20 minutes before removing from the oven. Give the chickpeas a good shake or stir around the baking tray.
  • Raise the temperature to 200 Fan/220 Celsius/ 428 Fahrenheit/ Gas 7.
    Roast for another 10-15 minutes until nicely browned and crisp. Watch the chickpeas carefully to make sure they do not burn.
  • Add extra salt if the chickpeas require it.
  • Serve right away or leave for a short while on the baking tray while your soup is being prepared. Store leftover chickpeas in an airtight jar for up to 3 days.

Notes

 
 
  1. Nutritional information is provided for guidance only and is not a strict analysis as ingredients vary. Data is run through nutritional computerized apps.
  2. Leftover cauliflower soup can be stored in the fridge, in a covered container, for up to 3 days.
  3. Or frozen for up to 4-6 months.
  4. Reheat by placing in a saucepan over a medium heat and once boiling lower the heat and simmer for 2-3 minutes. Stir frequently.
  5. Serve curried cauliflower soup with your choice of garnishes, such as chopped coriander, roast chickpeas, toasted flaked almonds, toasted sunflower seeds, chopped cashews, etc.
  6. Wedges of crusty bread, home-made garlic bread, sliced naan breads, poppadum’s, lentil crisps are all tasty accompaniments.

Nutrition

Calories: 267kcal | Carbohydrates: 37g | Protein: 11g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 1284mg | Potassium: 731mg | Fiber: 10g | Sugar: 12g | Vitamin A: 1008IU | Vitamin C: 66mg | Calcium: 90mg | Iron: 3mg

Looking for more tasty, easy, and quick family soup recipes to enjoy?

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Vegan loaded taco bean soup

Vegan ‘chicken’ noodle soup

Vegan stir-fry soup

Vegan cream of kale and celery soup

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