Recipe description
June 7, 2026
Turmeric Cauliflower Chickpea Soup
A warm, fiber-rich soup to support gentle digestion and gut health.
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from vegetables and legumes.
- Includes colorful plant foods and polyphenol-rich spices for diversity.
- Balanced with plant-based protein and gentle flavors suitable for gut health.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Cauliflower
1
cup
Chickpea
1
tablespoon
Turmeric
1
teaspoon
Onion, green
1
piece
Garlic
2
clove
Vegetable Broth
4
cup
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black Pepper
0.25
teaspoon
Lemon juice
1
tablespoon
Cilantro
1
bowl
Instructions
1
Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, sauté until tender.
2
Add cauliflower, chickpeas, turmeric, salt, and black pepper. Stir for a few minutes.
3
Pour in vegetable broth and bring to a boil. Reduce heat and simmer for 20-25 minutes.
4
Blend the soup until smooth. Stir in lemon juice and check seasoning.
5
Serve hot, garnished with fresh cilantro.
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Nutrition
320 kcal
Calories
12 g
Protein
40 g
Carbohydrates
14 g
Fiber
6 g
Sugar
8 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and their benefits?
The soup uses cauliflower, chickpeas, and turmeric. Cauliflower and chickpeas provide fibre and plant-based protein; turmeric adds warm flavour and colour; together they form a plant-forward bowl with fibre and polyphenols for a gut-friendly routine.
Can I customize this soup for different dietary needs?
Yes. It’s plant-based and dairy-free, gluten-free as written. If you use store-bought stock or toppings, check for gluten.
How should I store leftovers and reheat?
Cool it and refrigerate within two hours; keeps 3–4 days in the fridge; reheat on the stove or in the microwave.
Is the soup spicy? How can I adjust the heat?
Turmeric is mild; for more heat add chili or pepper; to reduce heat omit chili or pepper.
How thick should the soup be? Can I adjust the consistency?
If you want it thinner, add more stock or water; blend for a creamier texture.
Can I batch-cook or meal-prep this?
Yes. It stores well in the fridge and is suitable for meal prep; you can freeze portions for longer storage.
Roughly how much fibre and protein does it provide?
The chickpeas and cauliflower provide fibre and plant-based protein, making the bowl balanced and satisfying.
What substitutions work if I don’t have certain ingredients?
Swap chickpeas with white beans; swap cauliflower with broccoli; use vegetable stock; add garlic or ginger for aroma; for extra creaminess you can use a splash of dairy-free milk.
Is this suitable for kids? Any tips?
Yes. To suit kids, reduce spices by omitting chili; for a smoother texture, blend a bit longer.