Creamy Mediterranean Cauliflower Soup
This Mediterranean-style cauliflower soup is creamy, comforting, and layered with warm spices like cumin and coriander. Blended until velvety smooth, it’s a healthy, plant-based meal made with simple ingredients like cauliflower, olive oil, garlic, and lemon. Finished with a drizzle of olive oil and fresh herbs, it’s light enough for a starter but hearty enough for a main course with crusty bread or a side salad.
Time:
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Servings: 4
Ingredients:
1 large head cauliflower (about 2–2.5 lbs), cut into florets
2 tbsp extra virgin olive oil
1 medium onion, chopped
3 garlic cloves, minced
1 tsp ground cumin
1 tsp ground coriander
½ tsp ground turmeric (optional, for color and depth)
¼ tsp crushed red pepper flakes (optional, for mild heat)
1 medium potato, peeled and diced (optional, for extra creaminess)
4 cups (1 L) vegetable broth
½ tsp sea salt (or to taste)
¼ tsp black pepper
Juice of ½ lemon (plus more for serving)
Garnish: olive oil drizzle, fresh parsley or dill, toasted pine nuts or croutons
Instructions:
1. Sauté aromatics:
Heat olive oil in a large pot over medium heat. Add onion and sauté 4–5 minutes until soft. Add garlic and cook 1 minute more.
2. Add spices:
Stir in cumin, coriander, turmeric, and red pepper flakes (if using). Toast for 30 seconds to bloom the spices.
3. Add vegetables:
Add cauliflower florets and diced potato (if using). Stir to coat in the spices.
4. Add broth and simmer:
Pour in the vegetable broth. Season with salt and pepper. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes, until cauliflower and potato are very tender.
5. Blend:
Use an immersion blender to purée the soup until smooth, or transfer to a blender in batches. Add lemon juice and taste for seasoning.
6. Serve:
Ladle into bowls and drizzle with olive oil. Garnish with fresh parsley, dill, or pine nuts. Serve with warm pita or crusty bread.
Notes & Tips:
Roasted cauliflower version: Roast cauliflower at 425°F (220°C) until golden, then add to the pot for deeper flavor.
Creamier soup: Add ½ cup canned coconut milk or Greek yogurt at the end (not traditional, but delicious).
Add protein: Top with chickpeas, lentils, or shredded chicken for a more complete meal.
Make it spicy: Add harissa paste or extra red pepper flakes to taste.
Questions & Answers:
Q: Can I make this ahead of time?
A: Yes! It keeps well in the fridge for 4–5 days and also freezes beautifully for up to 3 months.
Q: Is this soup vegan and gluten-free?
A: Yes, it’s naturally vegan and gluten-free as written.
Q: Can I skip the potato?
A: Yes. It’s optional. The soup will still be creamy thanks to the cauliflower, but potato gives it a silkier texture.
Q: What’s a good garnish?
A: A swirl of olive oil, a sprinkle of za’atar, lemon zest, fresh parsley, toasted nuts, or a dollop of tahini.
Nutrition Information
Calories: 160 kcal
Carbohydrates: 18 g
Protein: 4 g
Fat: 9 g
Fiber: 5 g
Sugars: 4 g
Iron: 8% DV