Healthy Mediterranean Cauliflower Soup

This Healthy Mediterranean Cauliflower Soup is creamy, nourishing, and packed with bright, herby flavor. It features tender cauliflower simmered with garlic, onion, and warm Mediterranean spices, then blended into a silky soup that’s both light and satisfying. I love how it’s comforting without being heavy, and perfect for lunch, dinner, or meal prep.

Why You’ll Love This Recipe

I love this soup because it’s rich in flavor but incredibly simple to make. The cauliflower becomes creamy when blended, without needing dairy, and the Mediterranean spices—like cumin, oregano, and paprika—give it depth and warmth. It’s naturally gluten-free, vegan-friendly, and easy to adapt with whatever toppings or mix-ins I’m craving. Whether I enjoy it as a starter or a main dish with crusty bread, it always leaves me feeling good.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Olive oil

• Yellow onion, chopped

• Garlic, minced

• Cauliflower, chopped into florets

• Vegetable broth

• Ground cumin

• Smoked or sweet paprika

• Dried oregano

• Lemon juice (for brightness)

• Salt and black pepper

• Optional toppings: chopped fresh parsley, a drizzle of olive oil, red pepper flakes, or toasted chickpeas

Directions

1. I heat olive oil in a large pot over medium heat. I sauté the onion until soft, about 5–6 minutes, then add the garlic and cook for another minute.

2. I stir in the cauliflower florets, cumin, paprika, and oregano, letting everything toast for a minute to bloom the spices.

3. I pour in the vegetable broth and bring it to a simmer. I cook it for 15–20 minutes until the cauliflower is very tender.

4. I use an immersion blender (or transfer in batches to a blender) to puree the soup until smooth and creamy.

5. I stir in lemon juice and season with salt and pepper to taste.

6. I ladle the soup into bowls and top with fresh herbs, olive oil, or crunchy toppings if I’m using them.

Servings and timing

This recipe makes about 4 servings. It takes 10 minutes to prep and 20 minutes to cook, so I can have it ready in about 30 minutes total.

Variations

Sometimes I stir in a spoonful of tahini or Greek yogurt for extra creaminess. I’ve also added chopped spinach or kale near the end for more greens. For a protein boost, I top it with roasted chickpeas or stir in white beans. If I want a spicy version, I add a pinch of cayenne or a swirl of harissa.

Storage/reheating

I store leftovers in an airtight container in the fridge for up to 4 days. It reheats well on the stovetop or in the microwave, and if it thickens, I just add a splash of broth or water. This soup also freezes well—I let it cool, freeze it in portions, and thaw overnight in the fridge before reheating.

FAQs

Can I use frozen cauliflower?

Yes, I often use frozen cauliflower when I’m short on time. It works just as well and doesn’t need to be thawed first.

Is this soup vegan?

It is! All the ingredients are plant-based, and I use vegetable broth to keep it vegan-friendly.

Can I make it ahead of time?

Yes, it’s great for meal prep. I make a batch at the start of the week and reheat it for easy meals.

How do I make it extra creamy?

Blending the soup well gives it a naturally creamy texture, but I sometimes add a bit of tahini, yogurt, or even cashew cream for extra richness.

What should I serve with it?

I love serving this soup with warm pita bread, a slice of sourdough, or a side salad with cucumber and olives.

Conclusion

Healthy Mediterranean Cauliflower Soup is one of those recipes I keep coming back to when I want something quick, cozy, and good for me. With its creamy texture, bold flavors, and simple ingredients, it’s a feel-good dish I can enjoy any day of the week. Whether I’m serving it on its own or as part of a bigger spread, it always delivers comfort and flavor in every bowl.