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Mediterranean Cauliflower Soup

Hearty Mediterranean Cauliflower Soup for Cozy Nights

This Mediterranean Cauliflower Soup is a quick and nutritious comfort food perfect for cozy nights.
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Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 4 lb Cauliflower Use two heads for a creamy texture.
  • 1 tsp Kosher Salt Enhances natural flavors.
  • 1 tsp Black Pepper Freshly ground adds warmth.
  • 2 tbsp Extra Virgin Olive Oil For roasting and sautéing.
  • 1 medium Yellow Onion Chopped finely.
  • 5 cloves Garlic Minced for flavor boost.
For the Spices
  • 1 tsp Ground Cumin Adds warmth and earthiness.
  • 1 tsp Sweet Paprika Provides sweetness and color.
  • 1 tsp Ground Sumac Offers a tangy flavor.
  • 1/2 tsp Ground Turmeric Adds color and earthiness.
For the Liquid
  • 4 cups Low-Sodium Vegetable Broth Enhances flavor depth.
  • 2 cups Water To adjust soup consistency.
For Creaminess
  • 1 cup Whole Milk or Unsweetened Plant-Based Milk For creaminess.
For Flavor Boosting
  • 1 tbsp Lemon Juice Freshly squeezed from half a lemon.
  • 2 tbsp Fresh Dill Sprinkle before serving.

Equipment

  • Baking sheet
  • heavy pot
  • Immersion blender

Method
 

Step-by-Step Instructions
  1. Preheat the oven to 425°F (220°C) for roasting the cauliflower.
  2. Trim the cauliflower into florets, drizzle with olive oil, and season with salt and pepper. Roast for 40-45 minutes.
  3. Heat olive oil in a pot, sauté onion for 7 minutes, then add garlic and spices, cooking for 2 minutes.
  4. Add three-quarters of the roasted cauliflower, vegetable broth, and water. Bring to a boil, then simmer for 5-7 minutes.
  5. Blend the soup until smooth or desired texture using an immersion blender.
  6. Stir in milk and remaining roasted cauliflower. Heat through for 3-5 minutes. Adjust seasoning.
  7. Finish with lemon juice and dill before serving hot.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 20gProtein: 8gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 10mgSodium: 600mgPotassium: 800mgFiber: 5gSugar: 3gVitamin A: 20IUVitamin C: 50mgCalcium: 15mgIron: 10mg

Notes

This soup improves in flavor after a day and can be frozen for up to 3 months. Reintroduce fresh dill when reheating.

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