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Mediterranean Cauliflower Soup

Creamy Mediterranean Cauliflower Soup for Cozy Nights

This heartwarming Mediterranean Cauliflower Soup is a creamy blend of roasted cauliflower and zesty lemon, perfect for chilly nights.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 head Cauliflower Substitution: Broccoli can be used for a different flavor profile.
  • 1 teaspoon Kosher Salt Use sea salt as an alternative.
  • 1/2 teaspoon Black Pepper Freshly ground works best for flavor.
  • 2 tablespoons Extra Virgin Olive Oil Substitution: Avocado oil for a different taste.
  • 1 medium Yellow Onion Substitution: Shallots or leeks could work also.
  • 3 cloves Garlic Substitution: Garlic powder can be used in a pinch.
  • 1 teaspoon Ground Cumin Substitution: Ground coriander for a different spice profile.
  • 1 teaspoon Sweet Paprika Substitution: Smoked paprika for a smokier flavor.
  • 1 teaspoon Ground Sumac Substitution: Lemon zest for acidity.
  • 1/2 teaspoon Ground Turmeric Optional, can be omitted but adds health benefits.
For the Broth and Creaminess
  • 4 cups Low-Sodium Vegetable Broth Substitution: Chicken broth for a non-vegetarian option.
  • 1 cup Water Can be replaced with additional broth for more flavor.
  • 1 cup Whole Milk or Unsweetened Plant-Based Milk Substitution: Coconut milk for a dairy-free option.
  • 2 tablespoons Lemon Juice Use fresh for best flavor.
For the Garnish
  • 2 tablespoons Fresh Dill Substitution: Parsley for an alternate fresh herb flavor.

Equipment

  • Oven
  • large pot
  • Baking Sheet
  • Immersion blender

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C). Wash and cut the cauliflower into bite-sized florets, then toss them with olive oil, kosher salt, and black pepper.
  2. Spread the seasoned cauliflower on a baking sheet and roast for 40-45 minutes, turning halfway through until golden brown.
  3. While the cauliflower is roasting, heat a tablespoon of olive oil in a large pot over medium heat. Add the chopped yellow onion and sauté for about 7 minutes.
  4. Add minced garlic, ground cumin, sweet paprika, ground sumac, and ground turmeric to the pot. Stir for about 1 minute.
  5. Combine the roasted cauliflower with the sautéed mixture, stirring well to meld flavors.
  6. Add vegetable broth and water, bring to a gentle boil, then reduce heat and simmer for about 5-7 minutes.
  7. Blend the soup until smooth and creamy using an immersion blender or countertop blender.
  8. Return the blended soup to the pot over low heat, stir in whole milk or your choice of plant-based milk, along with reserved cauliflower florets.
  9. Add fresh lemon juice and dill, stirring to combine just before serving.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 20gProtein: 5gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 10mgSodium: 650mgPotassium: 600mgFiber: 5gSugar: 3gVitamin A: 500IUVitamin C: 60mgCalcium: 150mgIron: 2mg

Notes

Perfect roasting and gradual milk addition enhance flavor and texture. Adjust consistency as needed.

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