Mediterranean-Style Cauliflower Soup Recipe
Why Make This Recipe
Mediterranean-Style Cauliflower Soup is a delicious and healthy choice. It is warm, creamy, and packed with flavor. This soup is a great way to enjoy vegetables, and it is perfect for a cozy meal. Plus, it is easy to make and can be done in a short time.
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Mediterranean-Style Cauliflower Soup Recipe
This Mediterranean-Style Cauliflower Soup is light, creamy, and bursting with bright Mediterranean flavors. Roasted cauliflower combines beautifully with cumin, garlic, and a hint of lemon for a silky, wholesome soup that’s both comforting and refreshing. Perfect for cozy evenings or as a nutritious starter, this dish brings warmth and elegance to your table with minimal effort.
- Total Time: 30 minutes
- Yield: 4 serves
Ingredients
1 large head of cauliflower, chopped into florets
2 tablespoons olive oil (plus more for roasting)
1 medium yellow onion, chopped
3 garlic cloves, minced
1 teaspoon ground cumin
4 cups vegetable broth
2 tablespoons fresh lemon juice
Salt and pepper, to taste
Fresh parsley, for garnish (optional)
Instructions
Preheat: Set your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Roast Cauliflower: Toss cauliflower florets with olive oil, salt, and pepper. Spread evenly on the baking sheet and roast for 25–30 minutes, until golden and tender.
Sauté Aromatics: In a large pot, heat 2 tablespoons of olive oil over medium heat. Add chopped onion and sauté until translucent, about 4–5 minutes.
Add Garlic & Spices: Stir in minced garlic and ground cumin. Cook for another minute until fragrant.
Combine & Simmer: Add roasted cauliflower and vegetable broth. Bring to a boil, then reduce heat and simmer gently for 10 minutes.
Blend: Use an immersion blender or transfer to a blender in batches until the soup is smooth and creamy.
Season: Stir in fresh lemon juice and adjust with salt and pepper to taste.
Serve: Ladle into bowls and garnish with fresh parsley for a pop of color.
Notes
For extra creaminess, add ½ cup of coconut milk or Greek yogurt before blending.
Sprinkle with roasted chickpeas or croutons for added texture.
Adjust the thickness by adding more broth if you prefer a lighter consistency.
This soup tastes even better the next day as the flavors meld together.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup / Dinner
- Method: Roasting + Blending
- Cuisine: Mediterranean / Middle Eastern
- Diet: Gluten Free
How To Make Mediterranean-Style Cauliflower Soup
Ingredients:
- 1 large head of cauliflower, chopped into florets
- 2 tablespoons olive oil (plus more for roasting)
- 1 medium yellow onion, chopped
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 4 cups vegetable broth
- 2 tablespoons fresh lemon juice
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Directions:
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Toss the cauliflower florets with olive oil, salt, and pepper. Roast for 25-30 minutes until golden and tender.
- Heat 2 tablespoons of olive oil in a large pot over medium heat. Sauté the onion until translucent.
- Add minced garlic and cumin, and cook for another minute.
- Add the roasted cauliflower and vegetable broth. Bring to a boil, then reduce heat and simmer for 10 minutes.
- Blend the soup using an immersion blender or transfer to a blender in batches until smooth.
- Stir in lemon juice and adjust seasoning with salt and pepper as needed.
- Ladle into bowls and garnish with chopped parsley before serving.
Prep Time And Nutrition Facts
This recipe takes about 10 minutes to prepare and 20 minutes to cook, making a total of 30 minutes. It serves 4 people and each serving has about 350 calories, with around 8 grams of protein and 15 grams of fat.
How To Serve Mediterranean-Style Cauliflower Soup
Serve the soup warm in bowls. You can add a drizzle of olive oil or a sprinkle of more parsley on top for extra flavor. It goes well with crusty bread or a fresh salad.
How To Store Mediterranean-Style Cauliflower Soup
Let the soup cool down before storing. You can keep it in an airtight container in the fridge for up to 4 days. If you want to store it longer, you can freeze it for up to 3 months. Just make sure to leave some space in the container for it to expand when frozen.
Tips To Make Mediterranean-Style Cauliflower Soup
- For extra creaminess, you can add a splash of coconut milk or cream while blending.
- If you like a little heat, add some red pepper flakes when cooking the onions.
- Experiment with different herbs like thyme or dill for a unique taste.
Health And Benefits Of This Recipe
Mediterranean-Style Cauliflower Soup is healthy and nourishing. It is low in fat and high in nutrients. Cauliflower is a great source of vitamins C and K. It also provides fiber, which is good for digestion. Olive oil is a healthy fat that can support heart health. This soup gives you energy while being light and satisfying.
Variation (If Any)
Feel free to add other vegetables like carrots or spinach for more flavor and nutrition. You can also switch the broth for chicken broth if you prefer a non-vegetarian option.
FAQs
1. Can I use frozen cauliflower?
Yes, you can use frozen cauliflower. Just make sure to thaw it before roasting.
2. Is it necessary to roast the cauliflower?
Roasting adds more flavor, but you can skip this step if you want to save time. Just cook it directly in the pot.
3. Can I make this soup vegan?
Yes, this recipe is already vegan since it uses vegetable broth and no dairy products.
