Mediterranean Broccoli, Carrot & Cauliflower Soup
This Mediterranean Broccoli, Carrot & Cauliflower Soup is light, nourishing, and full of natural vegetable flavor. Made with fresh vegetables, olive oil, garlic, and gentle Mediterranean herbs, it’s creamy without cream and perfect for healthy eating, weight management, and comfort meals. A warm bowl that feels both wholesome and satisfying.
⏱️ Time Required
Prep time: 10 minutes
Cooking time: 25 minutes
Total time: 35 minutes
🛒 Ingredients
Broccoli florets – 1½ cups
Cauliflower florets – 1½ cups
Carrots (chopped) – 2 medium
Onion (chopped) – 1 medium
Garlic (minced) – 3 cloves
Olive oil – 2 tablespoons
Vegetable stock or water – 4 cups
Salt – to taste
Black pepper – ½ teaspoon
Dried oregano – ½ teaspoon
Dried thyme – ½ teaspoon
Bay leaf – 1
Lemon juice – 1 tablespoon
Fresh parsley (chopped, optional) – for garnish
👩🍳 Instructions
1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and sauté for 3–4 minutes until soft and translucent.
3. Add garlic and sauté for 30 seconds until fragrant.
4. Add carrots, broccoli, and cauliflower. Stir well.
5. Pour in vegetable stock, add bay leaf, oregano, thyme, salt, and black pepper.
6. Bring to a boil, then reduce heat and simmer for 20 minutes until vegetables are tender.
7. Remove bay leaf. Blend the soup using a hand blender or countertop blender until smooth.
8. Stir in lemon juice and adjust seasoning if needed.
9. Serve hot, garnished with fresh parsley.
⭐ Tips for Best Taste
Roast the vegetables lightly before boiling for deeper flavor.
Use extra virgin olive oil for authentic Mediterranean aroma.
Blend half smooth and leave half chunky for texture.
Add a splash of warm milk or oat milk for extra creaminess (optional).
❓ Frequently Asked Questions (FAQs)
Q: Is this soup vegan?
Yes, it is 100% vegan and dairy-free.
Q: Can I store it?
Yes, refrigerate for up to 3 days in an airtight container.
Q: Can I freeze this soup?
Absolutely. Freeze for up to 1 month.
Q: Is this good for weight loss?
Yes, it is low-calorie, high in fiber, and very filling.
Q: Can I make it without a blender?
Yes, mash the vegetables well for a rustic texture.
🧠 Nutritional Information
Calories: 120 kcal
Protein: 4 g
Carbohydrates: 15 g
Fiber: 5 g
Fat: 5 g
Sugar: 6 g
Sodium: Low (depends on stock)