Mediterranean-Style Cauliflower Soup: A Creamy, Comforting Bowl of Flavor and Wellness
Looking for a healthy, cozy, and flavor-packed soup to warm your day? This Mediterranean-Style Cauliflower Soup is more than just a comforting meal—it’s a nourishing experience loaded with bold spices, creamy texture, and roasted depth. Whether you’re following a vegetarian lifestyle or simply want a delicious way to include more vegetables in your diet, this soup is a perfect option.
Ingredients:
- 1 medium head of cauliflower, chopped into florets
- 2 tablespoons extra virgin olive oil
- 1 small onion, finely chopped
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- ½ teaspoon ground turmeric
- ½ teaspoon smoked paprika
- ½ teaspoon ground coriander
- 4 cups vegetable or chicken broth
- 1 cup coconut milk or heavy cream
- Juice of ½ a lemon
- Salt and black pepper to taste
- Fresh dill or parsley for garnish
Step 1: Roast the Cauliflower for Maximum Flavor
Preheat your oven to 400°F (200°C). Place the cauliflower florets on a baking sheet, drizzle with 1 tablespoon of olive oil, and season with a pinch of salt and pepper. Roast for 25–30 minutes until golden brown on the edges. Roasting intensifies the cauliflower’s flavor and adds a nutty, smoky depth that sets this soup apart.
Step 2: Build a Flavor Base with Aromatics and Spices
In a large soup pot or Dutch oven, heat the remaining tablespoon of olive oil over medium heat. Sauté the chopped onion for about 5 minutes, until translucent. Add minced garlic, cumin, turmeric, smoked paprika, and coriander. Stir for 1 minute until the spices release their aromas—this is where the Mediterranean magic begins.
Step 3: Simmer and Soften
Add the roasted cauliflower to the pot and pour in the broth of your choice. Stir well and bring the mixture to a gentle boil. Reduce the heat and let it simmer for 15–20 minutes, allowing the flavors to meld and the cauliflower to soften even further.
Step 4: Blend to Creamy Perfection
Use an immersion blender to puree the soup directly in the pot, or transfer in batches to a high-speed blender. Blend until smooth and creamy. Return the soup to low heat and stir in the coconut milk or heavy cream. Let it warm through, then add the lemon juice and adjust seasoning with salt and pepper.
Step 5: Garnish and Serve
Ladle the creamy cauliflower soup into bowls. Top with chopped dill or parsley for a burst of freshness. For added flair, drizzle a little olive oil or sprinkle extra paprika on top. Serve with warm pita bread, sourdough toast, or even a light salad.
Optional Add-Ins for Variation:
- Chickpeas: Add 1 cup of cooked chickpeas before blending for extra protein.
- Spinach or Kale: Stir in fresh greens at the end for added nutrients.
- Red pepper flakes: For a gentle kick of heat.
- Tahini drizzle: A spoonful over the top adds richness and authentic Mediterranean flavor.
Why You’ll Love This Soup
- Nutrient-Rich: Cauliflower is packed with vitamins C, K, and fiber.
- Anti-Inflammatory: Turmeric and garlic are known for their health-boosting properties.
- Dairy-Free Option: Coconut milk keeps it creamy without using dairy.
- Meal-Prep Friendly: This soup stores well in the fridge for up to 4 days and freezes beautifully.
Frequently Asked Questions (FAQ):
Can I freeze this soup?
Yes! Let it cool completely and store in airtight containers. It keeps well in the freezer for up to 3 months.
Is this soup vegan?
If you use vegetable broth and coconut milk, yes—it’s 100% vegan.
Can I make it spicier?
Absolutely. Add a pinch of cayenne pepper or chili flakes to your spice mix.
How do I make it thicker?
Use less broth or add a small boiled potato before blending.