Roasted Cauliflower and Mushroom Chowder

Ingredients

• a generous drizzleolive oil
• a drizzle, optionaltoasted sesame oil
• 1yellow onion, chopped
• 1 mediumcarrot, cubed
• 1 stickcelery, sliced
• to tastesea salt
• 3 clovesgarlic, minced
• 5 ml (1 teaspoon)smoked paprika
• 5 ml (1 teaspoon), optionalnutritional yeast
• 150 g (3/4 cup), dried; soaked overnight or up to 24 hourschickpeas
• 1.9 litres (8 cups)purified water
• 2bay leaves
• 1 large headcauliflower, cut into bite-sized florets
• 283 g (10 oz)crimini mushrooms, quartered or cut into eighths if large
• to tastefreshly ground black pepper
• 150 g (1 cup)frozen peas
• juice from 1lemon
• to garnishfresh herbs

Instructions

1. 1

   Cook the chickpeas

   Preheat the oven to 200°C (400°F). Warm a soup pot over medium heat and add a generous drizzle of olive oil and the sesame oil, if using. Add the onion, carrot and celery with a pinch of salt; cook for about 10 minutes, until soft. Stir in the garlic, smoked paprika and nutritional yeast, if using, for 30 seconds to 1 minute, until fragrant. Drain and rinse the chickpeas thoroughly, then add them and stir to coat. Pour in the water, add the bay leaves and bring to a simmer. Cook for 30 minutes with the lid slightly ajar. Taste a few chickpeas: they should be cooked and creamy inside. If they are still firm, continue cooking; older chickpeas may take an hour or longer. Salt the broth generously towards the end of the cooking time.

2. 2

   Roast the vegetables

   While the chickpeas cook, line two rimmed baking trays with parchment paper. Put the cauliflower on one tray and the mushrooms on the other. Drizzle both with olive oil or another roasting oil, season with salt and pepper, and toss. Roast in the preheated oven for 30–40 minutes, stirring halfway through, until the cauliflower is soft and caramelised. The rimmed trays will contain the liquid released by the mushrooms.

3. 3

   Blend the chowder

   When the chickpeas are cooked and the vegetables roasted, add the cauliflower and mushrooms to the pot and stir to combine. Transfer about half the soup to an upright blender, including plenty of chickpeas, cauliflower and mushrooms, and blend until smooth. Return the blended soup to the pot and mix everything together.

4. 4

   Finish and serve

   Bring the soup back to a boil, then simmer for 5 minutes so the flavours come together. Turn off the heat and stir in the peas; they will thaw in the hot soup. Add the lemon juice, taste, and adjust the salt and pepper if needed. Serve garnished with fresh herbs and a drizzle of sesame or olive oil, with toasted sourdough bread or croutons on the side.

What is cauliflower and mushroom chowder?

Chowder is a hearty soup traditionally associated with North American cooking, often made thick and substantial with vegetables and a creamy broth. This plant-based version uses chickpeas and roasted vegetables for body, rather than dairy.

Roasting gives the cauliflower and mushrooms browned, savoury edges, while blending part of the pot thickens the broth naturally. Chickpeas simmer directly in the soup, adding substance and soaking up the seasoning.

Nutrition and macros by portion

The nutrition label shows one serving as written: 360 calories, 16g protein, 52g carbs, 11g fat.

The chickpeas provide much of the carbohydrates, fibre and protein, while the olive and sesame oils contribute most of the fat. Cauliflower, mushrooms, carrot and peas add further carbohydrates and fibre. Serve with a moderate amount of toasted sourdough, or add a side salad, to round out the meal.

Build flavour in the pot

Soft vegetables: Give the onion, carrot and celery about 10 minutes over medium heat. This creates a mellow base before the garlic and paprika go in.

Spices and aromatics: Add the garlic, smoked paprika and optional nutritional yeast only briefly, stirring for 30 seconds to 1 minute. This releases their fragrance without leaving the garlic in the pot long enough to burn.

Cook the chickpeas until creamy

Soaked chickpeas: Drain and rinse them thoroughly before adding them to the pot. Their cooking time can vary, so use the stated 30 minutes as a first check rather than a guarantee.

Doneness cue: Bite into a few chickpeas; they should be tender and creamy inside, not chalky or firm. If needed, keep simmering and check again before moving on to the roasting vegetables.

Roast for texture and depth

Separate trays: Roast the cauliflower and mushrooms on different rimmed trays so each has room to brown. The mushrooms release liquid, which the raised edges help contain.

Caramelised edges: Turn the vegetables halfway through the 30–40-minute roast. The cauliflower should be soft with browned spots; the mushrooms should be cooked and reduced.

Blend only part of the soup

Partial blending: Blend about half the soup, making sure the portion includes chickpeas and roasted vegetables. These ingredients help create a thick, creamy texture when returned to the pot.

Careful handling: Hot soup expands as it blends, so follow your blender’s instructions for hot liquids and avoid filling it beyond its safe level. If necessary, blend in batches.

Finish with peas and lemon

Peas: Stir them in after turning off the heat so they thaw in the hot soup without becoming overly soft.

Lemon and seasoning: Add the lemon juice at the end, then taste for salt and pepper. The fresh acidity helps balance the earthy mushrooms and rich, roasted vegetables.

What to serve alongside

Toasted sourdough or croutons add a crisp contrast to the thick soup and are suggested accompaniments. Add them just before eating so they do not soften in the bowl.

Fresh herbs and a final drizzle of olive or sesame oil make simple finishing touches. Serve the chowder hot while the roasted flavours and creamy texture are at their best.

Recipe notes & tips

• Soak the chickpeas overnight or for up to 24 hours before cooking.
• Keep the pot lid slightly ajar while the chickpeas simmer.
• Use rimmed trays to contain the liquid released by the mushrooms.
• Taste the chickpeas for tenderness before adding the roasted vegetables.
• Blend a generous mix of chickpeas and vegetables for a creamy soup.
• Season again after adding the lemon juice.

Variations

• Add more herbs: Finish with chopped fresh herbs of your choice.
• Skip the sesame oil: Use olive oil alone for the cooking and finishing drizzle.
• Omit the nutritional yeast: Leave it out if you do not have it; it is optional.
• Change the garnish: Use either sesame oil or olive oil for the final drizzle.
• Choose the side: Serve with toasted sourdough bread or croutons.

Common mistakes to avoid

• Undercooked chickpeas: Keep simmering and test again; some batches take an hour or longer.
• Crowded vegetables: Divide them between the two trays so they have room to roast.
• Unrimmed trays: Use rimmed baking trays to catch the mushrooms’ cooking liquid.
• Skipping the halfway stir: Turn the vegetables during roasting to encourage even cooking.
• Blending too much: Blend about half the soup, then return it to the pot for a mix of creamy and chunky textures.
• Adding peas too early: Stir them in after turning off the heat so they thaw without overcooking.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally, until piping hot; loosen with a splash of water if the soup has thickened.

Frequently asked questions