Go Back
+ servings
Mediterranean Cauliflower Soup

Creamy Mediterranean Cauliflower Soup That Warms Your Soul

This Mediterranean Cauliflower Soup is a creamy, soul-soothing bowl of goodness that combines flavors of garlic, herbs, and lemon in just 30 minutes.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Mediterranean
Calories: 220

Ingredients
  

For the Soup
  • 1 head Cauliflower Cut into bite-sized florets
  • 1 teaspoon Kosher Salt Adjust with regular salt to taste
  • 1/2 teaspoon Black Pepper Freshly ground preferred
  • 3 tablespoons Extra Virgin Olive Oil Avocado oil works as a substitute
  • 1 medium Yellow Onion Chopped
  • 4 cloves Garlic Minced
  • 1 teaspoon Ground Cumin Swap with coriander if desired
  • 1 teaspoon Sweet Paprika Use smoked paprika for a different flavor
  • 1 teaspoon Ground Sumac Lemon zest can replace it if unavailable
  • 1/2 teaspoon Ground Turmeric Can be omitted if desired
  • 4 cups Low-Sodium Vegetable Broth Chicken broth is another option
  • 1 cup Water Use extra broth instead if desired
  • 1 cup Whole Milk/Unsweetened Plant-Based Milk Almond or oat milk can be used
  • 2 tablespoons Lemon Juice Fresh juice recommended
  • 1/4 cup Fresh Dill Chopped
Optional Toppings
  • 1 cup Roasted Chickpeas For extra protein and crunch
  • 1/4 cup Extra Fresh Herbs Chopped parsley or chives
  • 2 pieces Lemon Wedges

Equipment

  • Oven
  • large pot
  • Baking sheet
  • Immersion blender

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C). Cut the cauliflower into bite-sized florets and toss them with olive oil, salt, and black pepper on a baking sheet. Spread evenly and roast for about 45 minutes, turning halfway through after 25 minutes until golden brown and tender.
  2. While the cauliflower roasts, heat a tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 7 minutes until translucent and fragrant. Stir in minced garlic, ground cumin, sweet paprika, ground sumac, and turmeric, cooking for 1 minute.
  3. Add ¾ of the roasted cauliflower to the pot, combine with the flavors. Pour in the vegetable broth and water, bringing to a boil. Lower the heat and simmer for 5-7 minutes.
  4. Remove from heat and carefully blend the soup using an immersion blender until smooth. For a chunkier texture, leave small bits of cauliflower.
  5. Return the blended soup to low heat, stir in milk or plant-based milk along with lemon juice. Add the remaining roasted cauliflower.
  6. Just before serving, stir in freshly chopped dill. Serve hot with fresh crusty bread or a light salad.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 30gProtein: 6gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 5mgSodium: 400mgPotassium: 700mgFiber: 6gSugar: 4gVitamin A: 500IUVitamin C: 70mgCalcium: 150mgIron: 2mg

Notes

Roasting the cauliflower enhances the soup's depth of flavor. Always taste and adjust seasoning as you go.

Tried this recipe?

Let us know how it was!