A little over a year ago, I started a journey to lose weight and get healthier. One key change I made was to increase the amount of fiber in my diet.
High-fiber foods kept me full longer, and the slow digestion helped stabilize my blood sugar levels.
Today, I was in the mood for something high in fiber but low in calories, so I went to Gippity to see what they had to offer.
The Prompt
What are some high-fiber, low-calorie recipes packed with tons of flavor?
Gippity Kitchen Says:
Stephen, focusing on high-fiber, low-calorie dishes is a fantastic way to maintain a balanced and flavorful diet.
Let’s explore some recipes that pack a punch in the flavor department without weighing you down with calories. Each recipe is designed to be satisfying, nutritious, and, most importantly, delicious.
- How about a spicy black bean and quinoa salad? We’ll add corn kernels, cherry tomatoes, and a zesty lime dressing to make it a refreshing and filling meal.
- We can do a lemon-pepper broccoli pasta. This dish is light, bright, and full of fiber. The lemon-pepper sauce adds a zingy kick that will keep you coming back for more.
- A real crowd-pleaser might be Roasted Cauliflower and Chickpea Soup. It’s creamy, comforting, and bursting with flavor. The roasted cauliflower adds a nutty depth, while the chickpeas provide a satisfying bite.
Anything catch your eye?
I’ve made about a gazillion quinoa and black bean salads, so I dismissed that one right away. The Lemon-Pepper Broccoli Pasta came across as a bit too heavy for what I was looking for. But the Roasted Cauliflower and Chickpea Soup? That sounded like a winner.
Let’s do the Roasted Cauliflower and Chickpea Soup. I want something warm and comforting, but not too heavy. Give it a lot of harvest flavor.
Gippity Kitchen Says:
Let’s do it! We’ll call this recipe Roasted Cauliflower Harvest Soup—we’re about to cook up some serious harvest vibes.
Picture this: we’re taking cauliflower, chickpeas, and whole cloves of garlic, tossing them in olive oil, cumin, paprika, and a touch of turmeric for that golden warmth. Into the oven they go to roast until everything’s all toasty and caramelized, bringing out their natural sweetness and a little char.
While the veggies are getting happy in the oven, we’ll sauté some onions and cubed Yukon gold potatoes, softening them up in a pot until they’re ready to soak in some broth. Once the potatoes are tender, we drop in all that roasted goodness, including those garlic cloves that are now buttery soft and sweet.
Simmer it all together to let the flavors blend, but don’t blend it right away—we’ve got to let the soup hang out for a few minutes so everything gets a chance to meld.
Then comes the fun part: grab your immersion blender and whirl that baby around until the soup’s smooth as velvet, but still hearty from the chickpeas and roasted cauliflower. Finish it off with light coconut milk for a creamy texture, and a squeeze of lemon to brighten the whole thing up.
To top it all off, we’re saving a few of those roasted florets and chickpeas as a crunchy, flavorful garnish.
Picture a warm, earthy bowl of pure comfort with a perfect blend of roasted, spiced, and creamy flavors. It’s light enough to not weigh you down but cozy enough to feel like a hug in a bowl. This soup will definitely hit all the right notes for that ultimate harvest feel!
Whelp, that sounds like a winner to me. Let’s get to cooking!
Roasted Cauliflower Harvest Soup
Elevate your soup game with this Roasted Cauliflower and Chickpea Soup, where the magic starts right from the roasting pan. Infused with the earthy richness of cumin and the subtle warmth of turmeric, this soup is a celebration of flavors and textures. Designed to captivate your senses and nourish your body, when the simple ingredients are thoughtfully combined they create something truly special.
Ingredients
- 1 large head cauliflower, cut into florets
- 1 can (15 ounces) chickpeas, rinsed, drained, and patted dry
- 5 garlic cloves, peeled
- 3 tablespoons olive oil, divided
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1/4 teaspoon turmeric
- Salt and freshly ground black pepper, to taste
- 1 large Yukon gold potato, peeled and cubed
- 1 onion, diced
- 4 cups vegetable broth
- 1 cup light coconut milk
- Juice of 1/2 lemon
Instructions
- Preheat and Prep: Heat your oven to 425°F (220°C). Toss the cauliflower florets, chickpeas, and garlic cloves with 2 tablespoons olive oil, smoked paprika, cumin, turmeric, and a pinch of salt and pepper in a large bowl. Spread this mixture on a baking sheet.
- Roast to Perfection: Roast for 20-25 minutes or until the cauliflower is tender and golden, stirring halfway through for even cooking.
- Set Aside Garnish: Select a few roasted florets and chickpeas and set aside for garnishing the soup later.
- Sauté Base: In a large pot, warm the remaining olive oil over medium heat. Add the onion and potato cubes, sautéing until the onion turns translucent and the potato begins to soften, about 5-7 minutes.
- Simmer: Pour in the vegetable broth. Bring to a boil, then lower the heat and simmer, covered, until the potato is tender, about 15-20 minutes.
- Combine and Cook: Add the roasted cauliflower, chickpeas, and garlic to the pot. Simmer for an additional 5 minutes to marry the flavors.
- Blend: Use an immersion blender to puree the soup to your desired consistency.
- Final Touches: Stir in the coconut milk and lemon juice, warming everything through. Adjust seasoning with salt and pepper as needed.
- Serve: Dish the soup into bowls, garnishing each with the reserved roasted florets and chickpeas. A drizzle of olive oil or a swirl of coconut milk can be added for an extra touch of decadence.
This recipe promises a soup that’s a feast for the taste buds and a nourishing choice for any meal. The cumin and turmeric add layers of flavor that imbue the dish with a gorgeous hue and a fragrant aroma that’s sure to make this soup a staple in your kitchen.
The Verdict
When I started this journey, I never thought I’d be eating so many soups.
Fast-forward a year later, and not only is Gippity throwing amazing soups my way, but I even made a special category on the site for weird soup experiments.
This Roasted Cauliflower Harvest Soup is not a weird experiment; it’s one of the best soups I’ve had in a long time. It’s liquid happiness in a bowl. The roasted cauliflower and chickpeas are a dynamite combo, and the coconut milk and lemon add a light, creamy finish that’s just perfect.
Make. This. Soup.
