Description
Healthy Mediterranean Cauliflower Soup is a creamy, dairy-free soup made with tender cauliflower, garlic, and warming Mediterranean spices. Blended until silky smooth, it’s light yet satisfying, perfect for a cozy lunch or dinner, and naturally vegan and gluten-free.
Ingredients
- 2 tbsp olive oil
- 1 yellow onion, chopped
- 3 cloves garlic, minced
- 1 medium head cauliflower, chopped into florets (or 4–5 cups)
- 4 cups vegetable broth
- 1 tsp ground cumin
- 1/2 tsp smoked or sweet paprika
- 1/2 tsp dried oregano
- 1–2 tbsp lemon juice (to taste)
- Salt and black pepper, to taste
- Optional toppings: chopped fresh parsley, a drizzle of olive oil, red pepper flakes, toasted chickpeas
Instructions
- Heat olive oil in a large pot over medium heat. Add chopped onion and sauté for 5–6 minutes until soft.
- Add minced garlic and cook for 1 minute until fragrant.
- Stir in cauliflower, cumin, paprika, and oregano. Cook for 1–2 minutes to toast the spices.
- Pour in vegetable broth and bring to a simmer. Cook uncovered for 15–20 minutes, until cauliflower is very tender.
- Blend the soup using an immersion blender or in batches in a standard blender until smooth and creamy.
- Stir in lemon juice and season with salt and pepper to taste.
- Ladle into bowls and garnish with parsley, olive oil, red pepper flakes, or toasted chickpeas if desired.
Notes
- Frozen cauliflower works well and doesn’t need to be thawed.
- For extra creaminess, stir in tahini, Greek yogurt, or cashew cream after blending.
- Add spinach or kale near the end for extra greens.
- Top with roasted chickpeas or white beans for added protein.
- Freezes well—cool fully before storing in airtight containers.
Nutrition
- Serving Size: 1 bowl
- Calories: 160
- Sugar: 5g
- Sodium: 520mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 5g
- Protein: 5g
- Cholesterol: 0mg
