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–+ servings
Rich Mediterranean Cauliflower Soup

Creamy Rich Mediterranean Cauliflower Soup in 30 Minutes

Discover this Rich Mediterranean Cauliflower Soup, a creamy vegetarian delight perfect for chilly days, ready in just 30 minutes!
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Soups
Cuisine: Mediterranean
Calories: 550
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 1 head Cauliflower fresh heads give the best flavor
  • 1 teaspoon Kosher Salt adjust to taste
  • 1/2 teaspoon Black Pepper freshly ground
  • 2 tablespoons Extra Virgin Olive Oil for sautéing
  • 1 medium Onion yellow onions are best
  • 4 cloves Garlic minced; garlic powder as substitute
  • 1 teaspoon Ground Cumin warm flavor
  • 1 teaspoon Sweet Paprika smoked paprika for a twist
  • 1 teaspoon Ground Sumac or lemon zest
  • 1/2 teaspoon Ground Turmeric optional
  • 4 cups Low-Sodium Vegetable Broth or chicken broth
  • 1 cup Water to adjust consistency
  • 1 cup Whole Milk or Unsweetened Plant-Based Milk coconut milk is a tasty alternative
  • 2 tablespoons Lemon Juice fresh juice for best results
  • 1/4 cup Fresh Dill or parsley as substitute
Optional Add-Ins
  • 1 cup Roasted Chickpeas for extra protein
  • 1 head Roasted Garlic for deeper flavor
  • Additional Herbs (like Thyme or Parsley) for extra flavor

Equipment

  • Dutch oven
  • Baking Sheet
  • Immersion blender

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C). Gather your ingredients and a large baking sheet.
  2. Trim the cauliflower into bite-sized florets and toss them with salt, pepper, and olive oil. Spread on a baking sheet and roast for about 45 minutes, stirring halfway through.
  3. In a Dutch oven, heat olive oil and sauté diced onion for 7 minutes until soft. Add garlic, cumin, paprika, sumac, and turmeric, cooking for 1 minute until fragrant.
  4. Add the roasted cauliflower to the Dutch oven. Pour in vegetable broth and enough water to adjust consistency. Bring to a boil, then simmer for 5-7 minutes.
  5. Blend the soup with an immersion blender until smooth, leaving some chunks for a rustic feel.
  6. Stir in milk and lemon juice, heating gently without boiling. Adjust seasoning with salt and pepper.
  7. Ladle into bowls, garnish with fresh dill and a squeeze of lemon, and serve hot.

Nutrition

Serving: 1bowlCalories: 550kcalCarbohydrates: 40gProtein: 10gFat: 30gSaturated Fat: 10gPolyunsaturated Fat: 5gMonounsaturated Fat: 15gCholesterol: 30mgSodium: 500mgPotassium: 800mgFiber: 8gSugar: 3gVitamin A: 200IUVitamin C: 70mgCalcium: 300mgIron: 2mg

Notes

This soup is perfect for meal prep; make a large batch for quick lunches.

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