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30-Minute Roasted Garlic Cauliflower Chowder

Author - Alyssa Rimmer

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

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A snow storm 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

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

Super CREAMY + only 30 MINUTE cauliflower chowder made with roasted garlic hummus + quinoa [gluten-free + vegan]
4.15 from 14 votes
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30-Minute Roasted Garlic Cauliflower Chowder

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

Course Soup
Cuisine American
Keyword cauliflower chowder, vegan soup
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 284 kcal
Author Alyssa

Ingredients

  • 1/2 cup raw cashews soaked for at least 2 hours
  • 1 head cauliflower
  • 1 small potato
  • 1 garlic bulb
  • 2 tablespoons oil
  • 1/2 cup Sabra Roasted Garlic Hummus
  • 1/2 cup cooked quinoa
  • 2 cups vegetable broth
  • 2 cups water + more as needed
  • 2 teaspoons miso paste
  • 2 teaspoons nutritional yeast optional
  • Salt + pepper to taste
  • Additional garlic if desired

Instructions

  1. Add cashews to a bowl, cover with hot water and let soak for at least 2 hours.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Serve warm topped with some of the roasted garlic garnish from the hummus, some chopped parsley and a drizzle of olive oil.
Nutrition Facts
30-Minute Roasted Garlic Cauliflower Chowder
Amount Per Serving
Calories 284 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 2g 10%
Sodium 794mg 33%
Potassium 536mg 15%
Total Carbohydrates 25g 8%
Dietary Fiber 5g 20%
Sugars 2g
Protein 9g 18%
Vitamin A 5%
Vitamin C 23.3%
Calcium 4.7%
Iron 23%
* Percent Daily Values are based on a 2000 calorie diet.

p.s. Are you a hummus lover like me? You've got to check out Sabra's “Buy, Snap, Score” promotion which is happening now until 2/15! If you 2 Sabra products + a bag of Stacy's Pita Chips, you can score a $5 gift card. So basically, you can eat for free! Check out dipzone.com for more of the details 🙂


This post was brought to you in partnership with Sabra. They're one of my favorite hummus brands and I've lately been really into their salsas and guac too. Thank you so much for supporting the companies that help me continue to bring you tasty recipes!

 

 

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Super easy, 30 MINUTE cauliflower chowder made with roasted garlic, cashews and a secret, protein-packed ingredient! [vegan + gf]

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238 comments
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  1. 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!

  2. 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.

  3. 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.

  4. 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 🙂

  5. This looks amazing! I have never cooked with miso before and. I was wondering what typeof miso/ colour of miso to use?!

  6. Quick Question … Why do you soak the cauliflower?? I’ve been cooking for years and I’ve never seen that instruction. I’m making the soup tonight.

  7. So delicious! Woke up with a sore throat, so making this soup was a must. I used a Blend Tec and the consistently came out great! Can’t wait to savor this soup all week long 🙂

  8. I was in love until I checked the sodium. 49% is a little too high to be heart safe. But I can fool with it. You are doing an awesome job, Thank you!!

    • These nutrition facts can be a bit finicky when using things that come from containers. I would say it’s definitely less than what it says here, but much of it is likely coming from the miso!

  9. Wow this is really good! I mashed the cauliflower, quinoa, garlic, and potatoes first and saved a little to try because i love roasted cauliflower so much and it smelled so good, and just those things hand mashed was so good, I think I’ll have to make that as a side some time! I also added garlic powder onion powder and paprika to the cauliflower before roasting it. Thanks for the recipe

  10. Wow! I am surprised at how good this soup is! A definite repeat. I had to take a break to write this before getting a second bowl!

  11. […] New post (ROASTED GARLIC CAULIFLOWER CHOWDER | cozy vegan soup recipe) has been published on Diet Review Video – https://www.dietreviewvideo.com/2018/01/03/roasted-garlic-cauliflower-chowder-cozy-vegan-soup-recipe/ ↡CLICK TO SHOW MORE ↡ FREE WORKSHOP: http://smplyq.co/SQ-workshop CHOWDER RECIPE: https://www.simplyquinoa.com/30-minute-roasted-garlic-cauliflower-chowder/ […]

  12. Hi! Just made this for dinner and will be making again very soon! Absolutely delicious! Mine turned out light brown, not the light salmon color that’s pictured. Any idea why? I followed recipe and didn’t deviate from the ingredients.

  13. I was so excited to make this but that IS WAY TOO MUCH GARLIC!!!!

    DO NOT USE AN ENTIRE BULB. My chowder came out inedible. The consistency was alright, but I’m going to have to cut it in half and use more broth and figure something out.

    I like the other commenter’s idea of using it as an Alfredo sauce. I’ll add more nutritional yeast and try that!

    • Sorry it was too much for you! I think it really depends on taste buds as I personally could go with even more garlic 🙂 Let me know how the alfredo sauce turns out!

  14. That looks so good! Any idea on what to sub for the hummus? My son is allergic to legumes so the hummus for me is a no no 👎🏼 😭

  15. This is soooooooo delicious! I either add paprika or tabasco when I serve it to give it a little more punch. I’m so happy I’ve found a vegan chowder that my husband likes!

  16. My husband and I just made this and loved it. We also added some pine nuts with added a nice crunch. It did take us more than 30 minutes to make however. Probably more like 50 mins.

  17. Hi Alyssa!
    I love your recipes. This Cauliflower Chowder looks delicious. Do you think it’s something I could try in the crockpot?
    Thanks!

  18. This recipe was simple and delicious!Roasted Garlic Cauliflower Chowder This looks incredibly good That is exciting! I am so happy for you! Regardless, the recipe was awesome! Thanks so much!

  19. I would love to serve this for about 10 – 12 friends that gather together twice a month. I love the convenience of a slow-cooker, is this recipe possible made this way? This recipe sounds divine!

  20. This is genius! I love sneaking extra veggies into soups, but this sounds so delicious it isn’t sneaky at all, I want to shout from the rooftops. Adding hummus is particularly brilliant, I almost always have some left from making a big batch that I can’t eat quickly enough. Will have to try this asap.

  21. Just made this (two servings worth) and OMG delicious!!!!!!! I subbed out hummus and used Trader Joe’s roasted garlic hummus… wow, wow, wow! I’m obsessed and I think a sprinkle of quinoa on top would add a ton of crunch too! Great recipe I’ll be sharing 😊

  22. Hey lady!! Meal planning for the week and came across your recipe. We love cauliflower chowder and have always used northern white beans. I can’t wait to try it with hummus! Soccer starts up next week and I need some quick and healthy ideas for my crew. Have a feeling this will be on rotation around here!

  23. It is so frustrating when the title of a recipe is “30 Minute something”, and then when going through the steps, it says “soak something for 2 hours first”…and this happens A LOT, it’s amazing. If something takes 2 hours and 30 minutes, don’t say it only takes 30. Because the 30 minute factor was kind of why I decided to make it…

  24. Sooo i changed it up a bit for easier preparation. I used a heavy 1/4 c of raw cashew butter instead of soaking the cashews, i homemade the garlic hummus, i added corn per another commenter’s suggestion (it offset the saltiness very well), and i used my 8 c food processor because its more powerful than my blender (a little messy so i weighed it down with a cast iron). Came out delicious, added some chives on top instead of parsley! Might have also added more potato than called for

  25. thanks for the recipe! We loved it, kids, not so much 😉 The only change I made was that I kept some (¾ cup?) of the small florets out of the blender, and just added them to the soup (roasted), to give it some chunks, only because I don’t like perfectly smooth soups. Nice healthy soup, really comforting!

  26. This IS delicious…but the title is INCREDIBLY misleading. Nothing that requires roasting and a two-hour soak should be referred to as a thirty-minute meal.

  27. I’m neither vegan or gluten free but this looks great and I’m looking forward to whipping it up! I have a question about the Miso paste. How essential is it to the recipe? It’s the only thing I don’t have on hand/use regularly and I’m not sure I want to pick up some.

    Also, an immersion blender should do well for this, yeah?

    • An immersion blender would definitely work! And the miso paste is not technically essential, but it adds some really great flavor 🙂 You can skip it and just add a little salt!

  28. I made this yesterday in preparation for our first snow in Boston, and HOLY COW it’s so good! Really hearty and enough to last us for 2 meals. I only had about 6 cloves of garlic on hand, but will definitely be using way more next time. Currently making your pumpkin chocolate chip bars! Thanks so much for making healthy cooking seem less daunting; you’ve dragged me out of my same-meal-everyday funk and inspired me to food prep for my long work weeks. I appreciate it!

      • The bars turned out GREAT! They’re not super sweet, and helped me power through a crazy week at work. I made your Autumnal Buddha bowl for dinner tonight in an attempt to detox after a carby weekend- SO good! Keep em coming, girl!

  29. Hi I wanna make this recipe but I have a thyroid condition and can’t have soy or gluten. I was wondering if there’s anything I could substitute the miso paste for? Also wondering what the paste serves for in the recipe. Anyhow I was thinking maybe tomato paste but I’m not sure how it would affect the flavor. If there are any other paste options please please let me know 🙂 thank u

  30. Tasty, but mine came out pretty thick. Also, I don’t see how you could possibly make this in 30 minutes. 20 to 25 minutes to roast the vegetables, plus 10 minutes for “prep” gives you at least 30 total right there. Add time for blending, etc. Took me about an hour.

  31. This looks SO good and I will definitely be making it as-is at some point if for no one other than myself 😛 I do have question though. My partner has digestive issues that are aggravated badly by garlic… is there another aromatic that you would recommend with the flavors of this soup that isn’t onion or garlic? It’s great that it’s not dairy-based, he can’t have any milk (even commercial plant milks don’t go over so well).

    Looking forward to whipping some of this up when the snow flies!

  32. This was sooooo flavorful and delicious. Thank you for sharing this unique recipe.
    I used a food processor, had a bit of a mishap when I added the liquids. Whoops! But it still turned out great.
    I added some red pepper flakes for kick.
    Question – I have a vegetarian friend (not vegan) who is allergic to nuts. What’s a good cashew substitute?

  33. I just made this today and had my first bowl. I knew i would love when I saw recipe. It was so good, comforting and delicious!! I didn’t have miso so added Worcestershire sauce and did use chicken stock instead of veggie broth. I roasted my garlic bulb longee than cali and potatoes, just to make sure it was soft and roasted.

    Best recipe I’ve made im quite some time!!

  34. Thanks for this genius recipe!
    I’m from Germany but actually did it for football game day as well 🏈 ‘Cause I play it myself
    I pimp my soups usually with ginger– a lot of ginger ^^
    Especially when cooking pumpkin soup. With a good (a very good 😉) piece of ginger it is just perfect for cold and rainy days!!

  35. It’s not only crazy ingredients that can boost the health-factor of your recipes, it can also be in the preparation. Because you’re using a cruciferous vegetable, cauliflower, you should be using the ‘hack & hold’ technique: Chop it up a bit and let it sit 40 minutes for glucoraphanin to mix with the enzyme myrosinase (activated by rupturing the cell walls) to create the cancer cell suppressing compound sulforaphane. The precursor enzyme (myrosinase) is easily destroyed by heat, but the final product is not. Marinating in lemon juice will catalyze this effect.

    MORE INFO:
    http://nutritionfacts.org/video/second-strategy-to-cooking-broccoli/

  36. Hi,
    This sounds heavenly and I can’t wait to try it! I can’t have miso paste (soy messes with my thyroid) so I’ll probablyswap that out with tahini paste. Is there a good vegetarian protein you can recommend in its place?

    Thanks!

  37. This is not good, looks like watery oatmeal. I am usually a good cook, I don’t think I’ll be able to sell this one to my family. I wish I would have just eaten the yummy roasted vegetables. I think this whole pot is going down the drain.

  38. Very tasty, I went wild with the garlic though, so added about 2 cups and a half of water. Thank you for sahring. I was wondering about the nutritional values, didn’t see them anywhere. Did you add them and I couldn’t find them in the recipe post? 🙂

  39. I’ve made a bunch of roasted cauliflower soups from recipes online and this is definitely the best! The miso and hummus add great depth of flavor!

  40. Hi Alyssa! Thanks for the recipe! I tried it last night and it is wonderful. I had a question though… My chowder didn’t come out completely smooth. I had to use a ninja, I don’t have a blendtec or a vitamix. Do you think that’s the problem? Does yours come out completely smooth? Any suggestions? Thank you!!

    • I only have a cheap food processor, and it just takes longer. Given the small capacity, I had to blend in two batches as well, but I was amazed how velvety smooth it turned out just by letting the machine run on high speed for several minutes. Good luck!

      Alyssa – great idea & recipe! We enjoyed it. Adding quinoa and hummus to soup is brilliant. Thanks for teaching me a delicious and healthy new trick!

    • Glad you enjoyed it! I haven’t actually used a Ninja before, so that could be the problem? I think next time try blending it in smaller batches so that you can really get each one totally smooth. I think that would help a lot (I know Ninjas are super powerful, so I don’t think that’s the issue…). Let me know how it goes!! XO

  41. I found your recipe/blog through Pinterest. Wow, I made this tonight and it was amazing. Alyssa, my husband was so impressed he said he’d like to shake your hand. 😄 And he hates quinoa. For anyone that’s interested I worked up the calories. For the whole pot it was less than 1200 calories. I think I’ll figure out the protein next. I’ll definitely be following you!

  42. I just wanted to let anyone know that has a tree nut allergy that I made this without the cashews and it still turned out crazy good! This is the second time I’ve made this in a week because it’s an amazing soup. The first time I made it with cashews – crazy good. And last night I made it without cashews – still crazy good. Still thick and creamy because you’re pureeing all the ingredients. I didn’t mean to omit the cashews last night either. I had them sitting in water and simply forgot to add them. After I was ladeling the deliciousness into bowls my husband asked when the cashews were going in – urgh! Anyway, a mistake that’s good for all you tree nut allergy people out there that want to try this soup – you don’t need the cashews and you’ll still be delighted in a flavorful soup. I think this soup is my new favorite … and I make lots of soups! Thanks again for a fabulous recipe. 🙂

  43. I made this last night and it was delicious!! So incredibly good. My husband and especially my son, really really enjoyed this as did I. Definitely making this again. So creamy, thick and so very tasty!

  44. Any suggestions for a nut-free family? I’m thinking I increase the hummus, or maybe just reduce water. Hmmm….

  45. I just made this today – Here is my opinion…I think an entire bulb of garlic is way too much (I didn’t use the whole bulb). I don’t think I could just eat this as a bowl of “chowder.” With that being said, I made pasta and used this like an Alfredo Sauce!! I loved it! I will make it again utilizing less garlic. I think it’s perfect over Pasta!!

    • I was so excited to make this but the batch was ruined by the overpowering flavour of garlic!!!!! I used half of a small bulb and it was still too much. I ended up having to make another batch without garlic and added some of the original batch in. Please adjust your recipe, maybe recommend that they start with a few cloves to taste before entering any more.

      • Thanks for the feedback! I definitely think it’s all about taste buds here. We’ve gotten tons and tons of rave reviews, but others have said it’s too garlicky. I’ll make a note in the recipe right now!

  46. Lentil tacos! I cook lentils, unseasoned, just shy of done (about 10 minutes short) and then drain the beans and use them instead of ground beef with taco seasoning. They are magical!

  47. Any suggestions for a cashew substitution? My youngest is allergic to all tree nuts. He can eat peanuts. What do you think about adding those?

    • Hmm…can you eat dairy? If not, I’d say you could just either add more potato for creaminess or just leave it out all together and just add less liquids (maybe half the amount to start). Let me know what you end up trying! xo

  48. This was great. Totally surprised by the humus. I didn’t have cashes but I did have a dream blend of almond, cashew and hazelnut drink that I added to the soup in place of the water. I also added a little cayane pepper. My husband love it also. I thought the taste or texture would turn him off, but he truly enjoyed it. Just add some good toasted bread and maybe a salad of some sorts and perfect. Thank you.

  49. I wrote this down to try!! This chowder looks wonderful! For me, since it is a chowder I think I would add some frozen corn to it! But, of course, that is just me!

    • I know! We got almost the same in NYC. I just hope it doesn’t all melt next week (supposed to be in the mid-forties…). And yes, I think the addition of corn would be delicious – definitely let me know how it turns out! xo

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