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Mediterranean Cauliflower Soup

Mediterranean Cauliflower Soup: Creamy Comfort in 30 Minutes

Enjoy the warm, creamy flavors of Mediterranean Cauliflower Soup, a healthy dish packed with nutrients ready in under 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 head Cauliflower fresh heads enhance the flavor
  • 4 cups Vegetable Broth opt for low-sodium
  • 1 cup Water to adjust consistency
For the Aromatics
  • 2 tablespoons Extra Virgin Olive Oil choose good quality
  • 1 medium Yellow Onion or shallots for milder taste
  • 3 cloves Garlic fresh minced
For the Seasoning
  • 1 teaspoon Kosher Salt adjust to taste
  • 0.5 teaspoon Black Pepper adjust to taste
  • 1 teaspoon Ground Cumin or coriander as substitute
  • 1 teaspoon Sweet Paprika smoked can add flavor
  • 1 teaspoon Ground Sumac or lemon zest as alternative
  • 0.5 teaspoon Ground Turmeric
For the Creaminess
  • 1 cup Whole Milk or Unsweetened Plant-Based Milk coconut milk is a rich option
Final Touches
  • 2 tablespoons Lemon Juice for brightening flavors
  • 0.25 cup Fresh Dill or use parsley if unavailable

Equipment

  • Oven
  • Heavy Pot
  • immersion blender

Method
 

Instructions
  1. Preheat your oven to 425°F (220°C). Cut the cauliflower into florets and place them on a baking sheet. Drizzle with olive oil and season with salt and pepper. Roast for 25-30 minutes until golden.
  2. In a heavy pot over medium heat, add a splash of olive oil, then sauté chopped onion for 7 minutes until translucent. Add garlic, cumin, paprika, sumac, and turmeric, cooking for another minute.
  3. Add three-quarters of the roasted cauliflower, stir, then pour in vegetable broth and water. Bring to a boil, reduce heat, and simmer for 5-7 minutes.
  4. Blend the soup to your desired consistency using an immersion blender. Aim for a velvety texture while keeping some chunks.
  5. Return to heat, stir in milk, add remaining cauliflower and lemon juice. Heat through for 2-3 minutes, adjusting seasoning as needed.
  6. Serve in bowls topped with fresh dill and an extra drizzle of lemon juice. Enjoy with crusty bread or a fresh Greek salad.

Nutrition

Serving: 1bowlCalories: 180kcalCarbohydrates: 25gProtein: 5gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gCholesterol: 10mgSodium: 400mgPotassium: 500mgFiber: 4gSugar: 3gVitamin A: 500IUVitamin C: 70mgCalcium: 150mgIron: 1.5mg

Notes

This soup can be stored in the fridge for up to 5 days or frozen for 3 months. Reheat gently before serving.

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