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–+ servings
Mediterranean Cauliflower Soup

Creamy Mediterranean Cauliflower Soup for Cozy Nights

This Creamy Mediterranean Cauliflower Soup combines health and comfort, infused with garlic, herbs, and lemon, making it a perfect quick meal.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 head Cauliflower Substitute with broccoli for variation.
  • 2 tablespoons Extra Virgin Olive Oil Essential for roasting and sautéing.
  • 1 medium Onion Shallots work for milder flavor.
  • 3 cloves Garlic Fresh cloves are recommended.
For Seasoning
  • 1 teaspoon Kosher Salt Adjust to taste.
  • 1/2 teaspoon Black Pepper Use freshly cracked.
  • 1 teaspoon Ground Cumin Coriander can be an alternative.
  • 1 teaspoon Sweet Paprika Smoked paprika offers a lovely smokiness.
  • 1/2 teaspoon Ground Sumac Substitute with lemon zest if needed.
  • 1/2 teaspoon Ground Turmeric Fresh turmeric root is great if available.
For the Soup Consistency
  • 4 cups Low-Sodium Vegetable Broth Homemade or store-bought.
  • 1 cup Water Add more broth for intensified flavor.
  • 1 cup Whole Milk or Unsweetened Plant-Based Milk Oat or almond milk are dairy-free options.
For Finishing Touches
  • 2 tablespoons Lemon Juice Lime juice is a great alternative.
  • 1/4 cup Fresh Dill Use parsley if dill is unavailable.

Equipment

  • Oven
  • Large pot
  • Baking sheet
  • Immersion Blender

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C). Cut the cauliflower into florets, toss with olive oil, salt, and pepper, and roast for 40-45 minutes until golden brown.
  2. In a large pot, heat olive oil over medium heat. Add chopped onion and cook for 7 minutes until translucent. Stir in minced garlic, cumin, paprika, sumac, and turmeric, and sauté for 1 minute.
  3. Add three-quarters of the roasted cauliflower to the pot, pour in the vegetable broth and water to desired consistency, bring to a boil, then simmer for 5-7 minutes.
  4. Blend the soup mixture using an immersion blender until desired consistency. For creaminess, blend until smooth.
  5. Stir in your choice of milk, add reserved roasted cauliflower, and warm through for another 3-4 minutes. Adjust seasoning with salt or lemon juice.
  6. Mix in fresh dill just before serving, and garnish with extra lemon juice if desired. Serve warm.

Nutrition

Serving: 1bowlCalories: 200kcalCarbohydrates: 25gProtein: 5gFat: 9gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 5mgSodium: 400mgPotassium: 600mgFiber: 6gSugar: 4gVitamin A: 1000IUVitamin C: 40mgCalcium: 100mgIron: 1.5mg

Notes

Store leftovers in an airtight container for up to 5 days. This soup freezes well for up to 3 months. When reheating, add a bit of broth or water to regain creamy texture.

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