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Mediterranean Cauliflower Soup

Hearty Mediterranean Cauliflower Soup for Cozy Nights

This Mediterranean Cauliflower Soup is a creamy, flavor-packed dish perfect for cozy nights.
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 4 cups
Course: Soups
Cuisine: Mediterranean
Calories: 220

Ingredients
  

For the Soup
  • 2 medium heads Cauliflower the star ingredient that brings creaminess when blended
  • to taste Kosher Salt enhances and balances flavors
  • to taste Black Pepper adds a touch of warmth
  • 2 tablespoons Extra Virgin Olive Oil essential for roasting and sautéing
  • 1 Onion finely chopped for even cooking
  • 3 cloves Garlic minced for strong notes
  • 1 teaspoon Ground Cumin introduces warm earthiness
  • 1 teaspoon Sweet Paprika adds a hint of sweetness and vibrant color
  • 1 teaspoon Ground Sumac lends a lovely tang
  • 1 teaspoon Ground Turmeric gives a warm hue and extra health benefits
  • 4 cups Low-Sodium Vegetable Broth forms the flavorful liquid base
  • 1 cup Water helps adjust the soup’s consistency
  • 1 cup Whole Milk or Unsweetened Plant-Based Milk contributes to the creaminess of the soup
  • 1 tablespoon Lemon Juice brightens the soup’s flavors
  • handful Fresh Dill the final herb for freshness
Optional Toppings
  • 1 cup Roasted Chickpeas a nutritious and crunchy topping
  • to taste Fresh Herbs customize with other herbs like thyme or chives

Equipment

  • Oven
  • Heavy pot
  • Immersion blender
  • Baking Sheet

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C). Chop two medium heads of cauliflower into florets and place them on a baking sheet. Drizzle generously with extra virgin olive oil, then sprinkle with kosher salt and black pepper. Toss to coat, and spread them out evenly. Roast for 40–45 minutes, or until the cauliflower is golden brown and tender, flipping it halfway through.
  2. In a heavy pot, heat a couple of tablespoons of olive oil over medium heat. Add one finely chopped onion and sauté for about 5 minutes, or until it becomes translucent. Stir in 3 minced garlic cloves along with ground cumin, sweet paprika, ground sumac, and ground turmeric. Cook for an additional minute until fragrant.
  3. Once your spices and vegetables are aromatic, add 3/4 of the roasted cauliflower to the pot. Pour in 4 cups of low-sodium vegetable broth and 1 cup of water. Bring the mixture to a boil over high heat, then reduce the temperature and let it simmer for 5–7 minutes.
  4. Using an immersion blender, carefully blend the soup until you reach your desired consistency. You can leave some chunks of cauliflower for texture if you like.
  5. Stir in 1 cup of whole milk or unsweetened plant-based milk. Next, add the juice of one lemon and the remaining roasted cauliflower. Heat the mixture over low until warmed through, adjusting seasoning as needed. Finally, stir in a handful of fresh dill before serving.

Nutrition

Serving: 1cupCalories: 220kcalCarbohydrates: 30gProtein: 5gFat: 10gSaturated Fat: 2.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 7gCholesterol: 10mgSodium: 250mgPotassium: 600mgFiber: 6gSugar: 4gVitamin A: 400IUVitamin C: 70mgCalcium: 100mgIron: 2mg

Notes

Refrigerate your Mediterranean Cauliflower Soup in an airtight container for up to 5 days. For longer storage, freeze the soup in freezer-safe containers for up to 3 months.

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