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–+ servings
Mediterranean Cauliflower Soup

Hearty Mediterranean Cauliflower Soup for Cozy Nights

This Mediterranean Cauliflower Soup is a comforting blend of flavors, transforming humble cauliflower into a delicious and healthy dish.
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Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 large head Cauliflower cut into florets
  • 1 tsp Kosher Salt
  • 1 tsp Black Pepper adjust to taste
  • 3 tbsp Extra Virgin Olive Oil for roasting and sautéing
  • 1 large Yellow Onion chopped
  • 3 cloves Garlic minced
For the Seasoning
  • 1 tsp Ground Cumin
  • 1 tsp Sweet Paprika
  • 1 tsp Ground Sumac
  • 1/2 tsp Ground Turmeric optional
For the Soup Liquid
  • 4 cups Low-Sodium Vegetable Broth
  • 1 cup Water adjust for consistency
For Creaminess & Brightness
  • 1 cup Whole Milk or Unsweetened Plant-Based Milk almond or oat milk
  • 2 tbsp Lemon Juice fresh juice preferred
  • 1/4 cup Fresh Dill for garnish

Equipment

  • large pot
  • Oven
  • Sheet Pan
  • Immersion blender

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C).
  2. Trim and cut cauliflower into florets, season with salt, pepper, and olive oil, then roast for 40-45 minutes.
  3. Sauté chopped onion in olive oil for 7 minutes, then add minced garlic and spices, sauté for an additional minute.
  4. Stir in three-quarters of the roasted cauliflower with broth and water; bring to a boil, then simmer for 5-7 minutes.
  5. Blend soup to desired consistency using an immersion blender.
  6. Stir in milk and lemon juice; gently heat, adjusting salt if necessary.
  7. Serve hot, garnished with fresh dill and lemon juice, paired with pita bread or Greek salad.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 20gProtein: 6gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 10mgSodium: 400mgPotassium: 600mgFiber: 5gSugar: 5gVitamin A: 500IUVitamin C: 100mgCalcium: 200mgIron: 1mg

Notes

This soup tastes even better the next day. Perfect for make-ahead meals.

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