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January 24, 2016

by Alyssa

30-Minute Roasted Garlic Cauliflower Chowder

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This quick cauliflower chowder is made in only 30 minutes, is filled with roasted garlic flavors and it's high in protein so it's satisfying and healthy!

Roasted Garlic Cauliflower Chowder - ready in 30 minutes and PACKED with plant-based protein (vegan + GF)

A snowstorm in NYC yesterday and I missed it. I’m SO bummed.

Being in the city when it’s snowing is magical. It gets super quiet – there’s practically no one walking around and the streets are almost empty. It’s like the city goes to sleep.

Luckily, having Trevi makes us get out and experience the peacefulness. And even though neither of us feel like bundling up and bracing the cold, her excitement when her paws hit the snow is worth it. She LOVES the snow. Like I’m not even kidding you, as soon as we let her off-leash in the park, she’s like the Tasmanian Devil bombing around trying to dig for sticks and chasing every dog she sees. She’s definitely a winter creature.

Her parents on the other hand? Not so much.

We’d much rather be snuggled on the couch watching a movie and eating a bowl of soup. Or if it’s a Sunday, watching football (and yes, still eating soup).

This cauliflower chowder comes together in 30 MINUTES, is filled with protein and roasted garlic flavor {VEGAN}

Typically, I’m a fan of chili when it’s game day. It’s easy to make in the slow cooker and is one of the few meatless meals that Matt enjoys.

Last weekend though I was in the mood for something smooth and creamy, which is how this cauliflower chowder was born. Problem is, Matt isn't the biggest fan of pureed soups, so I knew I was going to have to doctor the flavor up a bit so it would appeal to him too.

How to make perfectly roasted cauliflower PLUS a cauliflower chowder recipe!

We’re both garlic lovers, and since I was already going to roast the cauliflower, I figured why not add some garlic in there to add flavor. Along with the roasted cauliflower and garlic, I also tossed a small potato on the pan which gives the chowder an even creamier texture.

So….so far we’ve got roasted cauliflower, roasted potato and roasted garlic. Things are shaping up quite nicely 😉

My other secret to this soup? Roasted garlic hummus.

Roasted Garlic Hummus, the base to this super creamy (and healthy!) Cauliflower Chowder -- it's also gluten-free + vegan!

Yep, hummus. In your soup.

Don’t be weirded out because it’s actually SO good. Not only does this particular variety totally enhance the garlic flavor of the chowder, but the hummus also helps make the soup super smooth AND super nutritious.

By adding in a mixture of hummus and cooked quinoa (which I obvi LOVE adding to pureed soups), you are able to crank up the plant-based protein content, which will make it much more filling and satisfying.

Perfect for game day when there are likely lots of hungry guys around. amiright?

Quick and EASY roasted garlic cauliflower chowder -- made with a super secret healthy ingredient! [vegan + gf]

Okay, but football aside, this soup is on point. It comes together in 30 minutes, is filled with plant proteins, is vegan AND it’s got a ton of flavor.

Oh and if you’re like me and need something to dip in your creamy soups, I’m all about using my mini quinoa pizzas (just the base!). They’re the perfect dipping vessel.

So bring it on winter. I’m ready for your worst!

Your turn…

Do you ever add any crazy ingredients to boost the health-factor of your recipes? Or make swaps that you know will make the recipe more nutritious? I'd love to hear what some of your favorites are! And if you make this recipe, I'd love for you to share a pic with my on Instagram – just use the tag #simplyquinoa and I'll be able to see 🙂

xx A

Cauliflower Chowder Soup

Super CREAMY + only 30 MINUTE cauliflower chowder made with roasted garlic hummus + quinoa [gluten-free + vegan]

More Creamy Vegan Soup Recipes

30-Minute Roasted Garlic Cauliflower Chowder

Super CREAMY + only 30 MINUTE cauliflower chowder made with roasted garlic hummus + quinoa [gluten-free + vegan]
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 284kcal
Author Alyssa
Print Pin
Super CREAMY + only 30 MINUTE cauliflower chowder made with roasted garlic hummus + quinoa [gluten-free + vegan]
4.39 from 326 votes



  • Add cashews to a bowl, cover with hot water and let soak for at least 2 hours.
  • While cashews are soaking, preheat the oven to 425ºF. Chop cauliflower into florets, and peel and chop the potatoes. Arrange on a baking sheet and drizzle with about 1 1/2 tablespoons of oil. Season with salt and pepper.
  • Cut the top off the garlic bulb so that some of the cloves are slightly exposed. Drizzle with remaining oil and season with salt and pepper. Wrap bulb in tin foil and place on sheet with vegetables.
  • Roast for 20 - 25 minutes until the cauliflower is starting to brown and the potatoes are soft (they don't have to be totally soft because we'll be blending them later). Check the garlic after 15 minutes to make sure it isn't burning. Allow the veggies to cool slightly then add them to a high powered blender. Squeeze/spoon the garlic out of skin and add it to the blender as well.
  • Drain and rinse the cashews, adding them to the blender along with the hummus and quinoa. Pour in liquids, miso, nutritional yeast (if using) and additional salt and pepper, and blend on high until smooth and creamy. Taste and adjust seasonings (adding more garlic, salt, pepper, miso or other seasonings) as desired.
  • Serve warm topped with some of the roasted garlic garnish from the hummus, some chopped parsley and a drizzle of olive oil.



Calories: 284kcal | Carbohydrates: 25g | Protein: 9g | Fat: 17g | Saturated Fat: 2g | Sodium: 794mg | Potassium: 536mg | Fiber: 5g | Sugar: 2g | Vitamin A: 250IU | Vitamin C: 19.2mg | Calcium: 47mg | Iron: 4.1mg


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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

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    • You can leave the miso out if you don’t have any. It adds a great flavor and some saltiness so you may want to add soy sauce or salt to yours.

  1. This sounds delicious! I’m avoiding dairy right now and this is great. Now if it wasn’t 112 here today…
    I add frozen greens and black beans to my veggie chili to boost the iron, and also some cocoa powder.

    • Unfortunately cauliflower has carbs in it as do other veggies and hummus. So without completely overhauling the recipe, it would be tricky. For the fat, you can swap the oil with water and leave out the cashews. Just make sure to reduce the liquid by a bit so it still gets creamy.

  2. Made this. Delicious. It would make a terrific Alfredo sauce. Add steamed veggies over Jovial GF fettuccine and pour soup/sauce over it!

  3. Could you leave the potato out. I’m making this for my mother and she isn’t eating potatoes due to a diet restrictions. Could I add more cauliflower, hummus or cashews, if not I will make it regular and see if she can lay off the restriction to eat this soup.

  4. I’m am allergic to potatoes. Any suggestion on a substitute in this soup. Sometimes I use turnips but wasn’t sure that would work in this case. The soup looks so yummy.

  5. Made this for lunch today and it is amazing. It didn’t take much longer than 30 minutes for me. Thank you for sharing. I will make again. I read a review about adding chili oil…that is a great idea too!

  6. Super duper delicious!!! Made it just like your recipe and it came out just as you said it would. So tasty and creamy. Hubby loved it, too. Definitely needs a colorful topper (some hummus drizzled on top or chili oil) to make it appealing when serving to others. But, we are more interested in good taste and good health from our food than looks. Will definitely make more and keep lots of batches in the freezer. I use Souper Cubes (Sur la Table, etc) to freeze and then take the frozen cube, wrap it in plastic wrap while still frozen, then shrink wrap it in my FoodSaver bag. Will keep for months and months and still taste like it was freshly made when thawed, heated, and served. THANK YOU!!!

  7. This was delicious! Both my husband and I liked it, very rich, creamy and flavorful! I followed the recipe as written, but forgot to add the salt and pepper to the cauliflower, potato and garlic before roasting, didn’t miss the extra s&p. I used a low-sodium vegetable broth. I added a bit of smoked paprika to the garlic, herbs and crushed red pepper for the topping. Thank you for this recipe! I look forward to making it again!

  8. I’m sorry but this was inedible. We are garlic lovers, but the amount of garlic in the recipe was ludicrous. We knew it sounded wrong, did it anyway, and regretted it. We might try again with only a couple of cloves of garlic. It was very disappointing to waste food.

  9. 30 minutes is a bit misleading. It took me three hours from start to finish. Great taste. Just more time and effort than I planned for.

    • I think sometimes it depends on the process. I can definitely cook this in 30 minutes personally, but maybe it’s because I’ve made it a few times. Either way, I’m glad you enjoyed the flavor, but I’m sorry it took so long to make!

  10. […] Raw cashews, roasted cauliflower, garlic hummus, and nutritional yeast make this chowder so abundant and velvety, it’s hard to think there’s no dairy included. Get the dish for Roasted Garlic and Cauliflower Chowder here […]

  11. This is NOT a 30 minute soup recipe. It’s super frustrating when you are sick and trying to actually make soup in 30 mins. Ended up having to roast the cauliflower and potatoes for at least 1 hour. Probably took 1 hour 15 mins.

  12. Do you have any recommendations for someone with a cashew sensitivity? I really want to try this recipe but I can’t eat cashews or pecans. I’d love to hear if you have any ideas. Thank you!

  13. This soup is so delicious and so freaking EASY. Hearty and hits the spot for a garlic lover. My soup was nowhere near the creaminess of the pictures, but that was such a little thing. Great flavor ( I topped mine with a little chili oil & some shiracha), makes about 3 generous portions, and it fills you up thanks to the hummus & cashews.

  14. I was hoping to love this but it was just meh. A very garlicky flavor but otherwise bland. I had to add a pinch of salt and some cracked black pepper and hot sauce to my serving.

  15. Made this to have when my jaw was wired shut. I ate it through a straw and it was delicious. It was so satisfying. Will definitely make it a staple in our kitchen. Thank you!

  16. […] Roasted Garlic Cauliflower Chowder by Simply Quinoa […]

  17. Great looking recipe. I often make soups ahead of time so that the flavors can come together better. Would you recommend for this one. If so, would you completer some of the steps upon reheating?


  18. A friend gave me a portion of this soup. I’m trying to figure out what the serving size is. Can you tell me approx how many cups a full portion makes? Looking forward to trying this tomorrow night for dinner. TIA!

  19. I think that in Europe there must be a different garlic, with more aroma. My husband said that this soup tastes worse than the worst medicine and smells worse than durians. I just wished it wasn’t his birthday today…
    Probably it’s good, just with like 10% of the garlic used, maybe even less than that.

    • Everyone’s taste buds are different! I would say that if you hubby doesn’t like garlic, maybe try my roasted broccoli chowder or another soup instead 🙂

      • We do like garlic. I usually add more that the recipe says. One good thing about this soup is that now when he argues with me, I tell him “stop or I’ll make The Soup”.

        • :)) I made it last night and no one liked it at our house either. Btw, we are used to different flavors and eat lots of vegan dishes but this one didn’t work out for us.

  20. Alyssa! This is insane amazing! I am super impressed. It was so easy and all the ingredients were easy to find to find at my local Fred Meyer. I put mine in a sourdough bread bowl. We aren’t vegan or vegetarian so this was just extra special yumminess for us! It will become a dish I’ll make when i want to impress company in the fall months! I love it!

    • I’m so glad you enjoyed it, Jen!! YAY 🙂 Would love for you to give it a star rating if you have a sec!! xox

  21. Could the cashews be left out? Would that alter the consistency or flavor too much? I have a step daughter with a nut allergy so cannot have or use nuts in my house.

  22. Did everything the same except used a different brand of hummus (don’t like Sabra’s politics). Came out great! I like the addition of quinoa blended in – great idea! For some reason, I had to roast my garlic for about 20 min longer.

  23. Alyssa, I just found this recipe and would love to try it but I don’t have any miso. What’s it for? Can I leave it out? I would hate to buy it and never use it again.

    • It adds a really amazing flavor and some saltiness. You can do without for sure, but I definitely recommend picking some up! I use it in almost every single one of my salad dressings and sauces 🙂

  24. […] heads of garlic in my house for all of those reasons. Connect /g/ to “garlic” in the recipe “30-Minute Roasted Garlic Cauliflower Chowder” from the blog “Simply Quinoa.” Another garlic idea: you could roast a head of garlic, then […]

  25. I made this last week and it was delicious! Definitely making this again. So creamy, thick and so very tasty!

  26. […] man, this soup is so good–and it’s got protein! While I love cauliflower on it’s own, this chowder adds some […]


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