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Mediterranean-Style Cauliflower Soup

Creamy Mediterranean-Style Cauliflower Soup You’ll Love

This Creamy Mediterranean-Style Cauliflower Soup is a nutritious and flavorful dish, perfect for any time of day.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Soup
Cuisine: Mediterranean
Calories: 220

Ingredients
  

For the Soup Base
  • 1 head Cauliflower Frozen cauliflower works too
  • 3 cloves Garlic Substitute with garlic powder if fresh is unavailable
  • 2 tablespoons Olive Oil Can swap with another cooking oil
  • 1 teaspoon Cumin Try coriander or smoked paprika for a different twist
  • 2 tablespoons Lemon Juice Lime juice can be used as an alternative
  • 4 cups Vegetable Broth Chicken broth can also be used if not strictly vegan
For Added Nutrition
  • 1 cup Chickpeas Optional, can substitute with any canned beans

Equipment

  • Oven
  • Large pot
  • Immersion Blender

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C). Cut cauliflower into florets, place on baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for about 30 minutes until tender and caramelized.
  2. In a large pot, heat a tablespoon of olive oil over medium heat. Add minced garlic and sauté for about 2 minutes until fragrant.
  3. Add the roasted cauliflower to the pot with garlic. Add vegetable broth, cumin, and lemon juice. Blend until silky and smooth using an immersion blender.
  4. Return the blended soup to the pot, reduce heat to low, and simmer for 5–10 minutes. Adjust seasoning with salt and pepper as desired.
  5. Ladle the soup into bowls and garnish with extra chickpeas or a drizzle of olive oil. Serve warm with pita bread or salad.

Nutrition

Serving: 1cupCalories: 220kcalCarbohydrates: 30gProtein: 6gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 500mgPotassium: 800mgFiber: 8gSugar: 4gVitamin A: 2IUVitamin C: 80mgCalcium: 4mgIron: 10mg

Notes

This soup can be stored in an airtight container for up to 4 days in the fridge or frozen for up to 2 months.

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