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–+ servings
Mediterranean Cauliflower Soup

Creamy Mediterranean Cauliflower Soup for Cozy Nights

This Mediterranean Cauliflower Soup is a comforting, creamy one-pot meal perfect for chilly nights. Quick to prepare and kid-friendly.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 head Cauliflower Fresh for best flavor
  • 1 medium Yellow Onion Sweetens as it cooks
  • 4 cloves Garlic Fresh preferred
  • 2 tablespoons Extra Virgin Olive Oil Can substitute with another oil
For the Seasoning
  • 1 teaspoon Kosher Salt Adjust according to taste
  • 1/2 teaspoon Black Pepper Freshly ground is best
  • 1 teaspoon Ground Cumin Provides warmth
  • 1 teaspoon Sweet Paprika Consider smoked paprika for bolder flavor
  • 1 teaspoon Ground Sumac Replace with lemon zest if unavailable
  • 1/2 teaspoon Ground Turmeric Offers health benefits
For the Liquid
  • 4 cups Low-Sodium Vegetable Broth Homemade or store-bought
  • 1 cup Water Adjusts soup consistency
  • 1 cup Milk (or Plant-Based Milk) Adds creaminess
For the Finish
  • 2 tablespoons Lemon Juice Fresh is always best
  • 2 tablespoons Fresh Dill Parsley can be a substitute

Equipment

  • Oven
  • Large Bowl
  • Baking sheet
  • Heavy Pot
  • Immersion blender

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 425°F (220°C). Prepare the cauliflower by trimming it into uniform florets.
  2. Toss cauliflower florets with olive oil, salt, and black pepper, spread on a baking sheet, and roast for 25-30 minutes.
  3. In a heavy pot, heat a tablespoon of olive oil, then add chopped onion and sauté for about 7 minutes until translucent.
  4. Add minced garlic and cook for an additional minute. Sprinkle in the ground spices and stir to bloom them.
  5. Add three-quarters of the roasted cauliflower, gently stirring to coat with the spices.
  6. Pour in the vegetable broth and water, bring to a boil, then reduce heat to a simmer and cook for 5-7 minutes.
  7. Use an immersion blender to purée the soup until you reach your desired creaminess.
  8. Lower heat, stir in milk and lemon juice, then add remaining roasted cauliflower and heat through for about 2-3 minutes.
  9. Taste and adjust seasoning as needed with salt, pepper, and lemon juice.
  10. Before serving, stir in chopped fresh dill and serve hot, optionally with extra lemon juice.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 30gProtein: 6gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 600mgPotassium: 650mgFiber: 5gSugar: 5gVitamin A: 500IUVitamin C: 75mgCalcium: 150mgIron: 2mg

Notes

Roast cauliflower until browned for maximum flavor. Gradually add milk on low heat to prevent curdling. Use fresh ingredients for the best taste.

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