Mediterranean Italian Cauliflower & Mixed Veggie Soup
A hearty yet light Italian-style vegetable soup featuring tender cauliflower, carrots, zucchini, tomatoes, and herbs simmered in a flavorful broth. It’s naturally Mediterranean, non-spicy, comforting, and loaded with nutrients.
⏱ Time
Prep: 10 minutes
Cook: 25 minutes
Total: 35 minutes
Ingredients
Base Vegetables
2 cups cauliflower florets
1 medium carrot, diced
1 zucchini, diced
1 small potato (optional for thickness), diced
1 small onion, chopped
2–3 garlic cloves, minced
1 cup cherry tomatoes OR 1 cup crushed tomatoes
1 stalk celery (optional), sliced
Broth & Seasoning
1 tbsp olive oil
4 cups vegetable or chicken broth
½ tsp dried oregano
½ tsp dried basil
¼ tsp thyme
Salt & black pepper to taste
1 bay leaf (optional)
1 tbsp lemon juice (for freshness)
Finishing Ingredients
2 tbsp chopped parsley
2 tbsp grated parmesan or crumbled feta (Mediterranean twist)
Extra olive oil drizzle (optional)
Instructions
1. Sauté the Aromatics
1. Heat 1 tbsp olive oil in a pot over medium heat.
2. Add onion, celery, and carrot; cook 4–5 minutes until softened.
3. Add garlic and cook for 1 minute until fragrant.
2. Add the Veggies
1. Stir in cauliflower, zucchini, potatoes, and tomatoes.
2. Add dried oregano, basil, thyme, salt, and pepper.
3. Mix well to coat the veggies in herbs.
3. Simmer the Soup
1. Pour in the broth and add the bay leaf if using.
2. Bring to a simmer and cook 15–20 minutes, until veggies are tender.
3. Stir in 1 tbsp lemon juice for brightness.
4. Finish & Serve
1. Remove the bay leaf.
2. Stir in fresh parsley.
3. Serve hot with:
a drizzle of olive oil
parmesan OR feta on top
✨ Optional Add-Ins (Mediterranean Style)
Chickpeas (for more protein)
Spinach or kale
White beans
Small pasta (orzo, ditalini)
A spoon of pesto on top
Nutritional Information
Calories: 140–180
Protein: 4–6g
Carbs: 18–22g
Fat: 6–8g
Fiber: 4–6g