Dining and Cooking
Roasted Cauliflower and Red Bell Pepper Soup
In Soups

Roasted Cauliflower and Red Bell Pepper Soup



Creamy roasted cauliflower and red bell pepper soup with crispy kale and chickpea toppings. High protein vegan soup recipe with 21 g protein and 14 g fiber per bowl. Easy plant-based comfort food, perfect for meal prep. Gluten-free, healthy, and packed with warming Moroccan spices.

Recipe:
Serves 3
Ingredients
Soup Ingredients:
– 2 yellow onion, chopped in quarter
– 1/2 head large cauliflower, chopped into florets (approx 4 cups)
– 2 red bell pepper
– 1/2 tbsp (8 ml) olive oil
– 1 tbsp (6 g) ras el Hanout (Moroccan spice mix), see notes for substitution
– 3 cups (7010 ml) low sodium vegetable stock
– 6 1/2 oz (185 g) extra firm tofu or 1/3 cup sunflower seeds
– freshly ground black pepper to taste
– sea salt flakes to taste

Toppings:
– 4 cups (85 g) kale, finely chopped
– 1 1/2 cup (245 g) chickpeas, cooked
– 1 tbsp (15 ml) olive oil
– 1 tbsp (12 g) za’atar spices, see notes for substitution
– crispy chili oil, optional

Instructions:
1. Preheat your oven to 350°F (180°C).
2. Bake the vegetable: Chop the red bell pepper in half, remove the stem and core, and place it face down on a large baking tray. Peel and quarter the onions, and place them face down on the baking tray. Combine the cauliflower with ras el hanout, 1 tbsp olive oil, salt, and pepper, then place it on the baking tray with the rest of the vegetables. Bake on the middle rack for 35 minutes. Allow to cool down slightly.
3. Prepare the toppings: Spread the chickpeas on a large baking tray, toss with 1/2 tbsp olive oil, and bake on the top rack for 15 minutes. Meanwhile, combine the finely chopped kale with 1/2 tbsp olive oil and the za’atar, then massage it with your hand. Add the kale to the tray with the chickpeas and bake for another 10 to 15 minutes until crispy, stirring halfway through.
4. Blend: Add the red bell pepper, onion, and cauliflower to a large blender along with the tofu and room temperature vegetable stock. Blend until perfectly smooth, working in two batches if needed.
5. Heat and serve: Transfer to a large pot and simmer uncovered on low heat for 10 minutes. Adjust the salt and pepper to taste. Serve with your chickpea and kale toppings, and add chili oil if using.

Notes:
– Ras el hanout simplified substitution: Use 2 parts ground cumin, 1 part ground coriander, 1 part paprika, plus a pinch of cinnamon.
– Za’atar simplified substitution: Use 2 parts dried oregano, 1 part sesame seeds, 1 part sumac, lemon zest or a small squeeze of lemon at the end.
– Soy-free option: use 1/3 cup of sunflower seeds instead. Soak in hot water while you bake the vegetables, drain, then add to the blender instead of the tofu.

Nutrition (per serving, 3 servings):
– Calories: 388 kcal
– Carbohydrates: 45 g
– Protein: 21 g
– Fat: 14 g
– Sodium: 521 mg
– Fiber: 14 g
– Vitamin A: 194 IU
– Vitamin C: 218 mg
– Calcium: 409 mg
– Iron: 7 mg

4 Comments

  1. @plantbaes

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    Recipe:

    Serves 3

    Ingredients

    Soup Ingredients:

    – 2 yellow onion, chopped in quarter
    – 1/2 head large cauliflower, chopped into florets (approx 4 cups)
    – 2 red bell pepper
    – 1/2 tbsp (8 ml) olive oil
    – 1 tbsp (6 g) ras el Hanout (Moroccan spice mix), see notes for substitution
    – 3 cups (7010 ml) low sodium vegetable stock
    – 6 1/2 oz (185 g) extra firm tofu or 1/3 cup sunflower seeds
    – freshly ground black pepper to taste
    – sea salt flakes to taste

    Toppings:

    – 4 cups (85 g) kale, finely chopped
    – 1 1/2 cup (245 g) chickpeas, cooked
    – 1 tbsp (15 ml) olive oil
    – 1 tbsp (12 g) za'atar spices, see notes for substitution
    – crispy chili oil, optional

    Instructions:

    1. Preheat your oven to 350°F (180°C).
    2. Bake the vegetable: Chop the red bell pepper in half, remove the stem and core, and place it face down on a large baking tray. Peel and quarter the onions, and place them face down on the baking tray. Combine the cauliflower with ras el hanout, 1 tbsp olive oil, salt, and pepper, then place it on the baking tray with the rest of the vegetables. Bake on the middle rack for 35 minutes. Allow to cool down slightly.
    3. Prepare the toppings: Spread the chickpeas on a large baking tray, toss with 1/2 tbsp olive oil, and bake on the top rack for 15 minutes. Meanwhile, combine the finely chopped kale with 1/2 tbsp olive oil and the za'atar, then massage it with your hand. Add the kale to the tray with the chickpeas and bake for another 10 to 15 minutes until crispy, stirring halfway through.
    4. Blend: Add the red bell pepper, onion, and cauliflower to a large blender along with the tofu and room temperature vegetable stock. Blend until perfectly smooth, working in two batches if needed.
    5. Heat and serve: Transfer to a large pot and simmer uncovered on low heat for 10 minutes. Adjust the salt and pepper to taste. Serve with your chickpea and kale toppings, and add chili oil if using.

    Notes:

    – Ras el hanout simplified substitution: Use 2 parts ground cumin, 1 part ground coriander, 1 part paprika, plus a pinch of cinnamon.
    – Za'atar simplified substitution: Use 2 parts dried oregano, 1 part sesame seeds, 1 part sumac, lemon zest or a small squeeze of lemon at the end.
    – Soy-free option: use 1/3 cup of sunflower seeds instead. Soak in hot water while you bake the vegetables, drain, then add to the blender instead of the tofu.

    Nutrition (per serving, 3 servings):

    – Calories: 388 kcal
    – Carbohydrates: 45 g
    – Protein: 21 g
    – Fat: 14 g
    – Sodium: 521 mg
    – Fiber: 14 g
    – Vitamin A: 194 IU
    – Vitamin C: 218 mg
    – Calcium: 409 mg
    – Iron: 7 mg