Why Make This Mediterranean Cauliflower Soup
Mediterranean Cauliflower Soup is a delightful dish that combines rich flavors and health benefits in one comforting bowl. This soup shines with the earthy taste of roasted cauliflower, balanced by the warm spices of cumin and the brightness of fresh lemon juice. Perfect for any time of the year, its creamy texture and aromatic spices make it a comforting choice, whether you’re enjoying it as a quick weeknight dinner or serving it as a starter at a gathering. Plus, it’s simple to prepare, making it accessible for cooks of any skill level.
How to Make Mediterranean Cauliflower Soup
Making this Mediterranean Cauliflower Soup is a breeze, thanks to the straightforward process. The first step is to roast the cauliflower, which brings out its nutty flavor and adds a delightful caramelization. While the cauliflower is roasting, you sauté onions, garlic, and spices, creating a fragrant base for the soup. Once the cauliflower is ready, simply blend everything together, and you’ll have a deliciously creamy soup that’s sure to impress.
Ingredients:
- 1 large head cauliflower (about 2 pounds, chopped into uniform florets)
- 3 tablespoons extra virgin olive oil (divided)
- 1 medium yellow onion (diced)
- 3 cloves garlic (minced)
- 1 teaspoon ground cumin
- 4 cups low-sodium vegetable broth
- 2 tablespoons fresh lemon juice (about 1 medium lemon)
- Salt and freshly ground black pepper (to taste)
- Fresh parsley (for garnish, optional)
Directions:
- Preheat your oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper for easy cleanup.
- In a mixing bowl, toss the cauliflower florets with 2 tablespoons of olive oil, along with 1/2 teaspoon of salt and some freshly ground pepper. Make sure the florets are evenly coated.
- Spread the cauliflower in a single layer on the prepared baking sheet. Roast for 25-30 minutes, until they are golden brown with crispy edges.
- During the last 10 minutes of roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat. Add the diced onion and cook for 5-6 minutes, stirring occasionally, until softened and translucent.
- Add the minced garlic and cumin to the pot. Cook for about a minute, stirring constantly until fragrant—be careful, as garlic can burn quickly.
- Once the cauliflower is roasted, add it to the pot along with the vegetable broth. Bring the mixture to a boil, then reduce the heat to medium-low and let it simmer for 10 minutes to blend the flavors.
- Remove the pot from heat. Using an immersion blender, blend the soup until it is completely smooth and creamy, which should take about 2-3 minutes. If using a regular blender, blend in batches while being careful with the hot liquids.
- Stir in the fresh lemon juice, and taste for seasoning. Add salt and pepper as needed. The soup should be creamy but pourable; if it’s too thick, thin it with additional broth.
Nutritional Information
Per serving (approximately 1 cup):
- Calories: 164
- Total Fats: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 299mg
- Total Carbohydrates: 23g
- Dietary Fiber: 7g
- Sugars: 5g
- Protein: 4g
How to Serve Mediterranean Cauliflower Soup
Served warm, Mediterranean Cauliflower Soup is perfect for lunch or dinner. You can enjoy it solo, or pair it with crusty bread for a more filling meal. Garnishing with freshly chopped parsley not only adds a pop of color but also enhances the flavor. This soup also works beautifully as an appetizer for special occasions or gatherings.
How to Store Mediterranean Cauliflower Soup
If you have leftover soup, allow it to cool completely, then transfer it to an airtight container. Mediterranean Cauliflower Soup can be stored in the refrigerator for up to 4 days. You can also freeze it for up to 3 months. Just make sure to let it cool down before freezing. Thaw in the refrigerator overnight when you’re ready to enjoy it again.
Expert Tips for Perfect Mediterranean Cauliflower Soup
- Roast for Flavor: Roasting the cauliflower is key for adding depth of flavor, so don’t skip this step!
- Blend Carefully: If using a regular blender, blend in small batches to avoid spills and burns with the hot liquid.
- Adjust Consistency: If you prefer a thinner soup, just add more vegetable broth until it reaches your desired consistency.
- Make it Creamy: For extra creaminess, consider adding a splash of coconut milk or a dollop of Greek yogurt before serving.
Delicious Variations
Feel free to customize your Mediterranean Cauliflower Soup! Here are some delicious variations to consider:
- Add Greens: Stir in some chopped kale or spinach just before blending for added nutrients and color.
- Spicy Kick: Add a pinch of red pepper flakes while cooking the garlic for a bit of heat.
- Nutty Flavor: Blend in some toasted pine nuts or almonds for added texture and flavor.
- Different Herbs: Experiment with fresh herbs like dill or oregano instead of parsley for a different taste profile.
Frequently Asked Questions
1. Can I use frozen cauliflower instead of fresh?
Yes, you can use frozen cauliflower! Just make sure to roast it according to package instructions, and it may not need as long in the oven. Roasting will still provide a lovely flavor.
2. Can I make this soup vegan?
Absolutely! This soup is already vegan as it uses vegetable broth and does not contain any animal products.
3. How can I add protein to this soup?
For added protein, consider stirring in cooked chickpeas or white beans just before blending. Both options will keep the soup creamy and satisfying without sacrificing flavor.
Conclusion
Mediterranean Cauliflower Soup is a delicious blend of health and flavor. With its creamy texture, bright citrus notes, and warm spices, this dish is sure to become a favorite in your home. Easy to make and packed with nutrients, it’s a wonderful choice for any occasion. Give it a try, and feel free to share your experiences or ask any questions you may have!
Mediterranean Cauliflower Soup
Ingredients
Method
- Preheat your oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper.
- In a mixing bowl, toss the cauliflower florets with 2 tablespoons of olive oil, along with salt and freshly ground pepper until evenly coated.
- Spread the cauliflower in a single layer on the prepared baking sheet and roast for 25-30 minutes until golden brown with crispy edges.
- During the last 10 minutes of roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat.
- Add the diced onion and cook for 5-6 minutes, until softened and translucent.
- Add the minced garlic and cumin to the pot and cook for about 1 minute, stirring constantly until fragrant.
- Once the cauliflower is roasted, add it to the pot along with the vegetable broth.
- Bring the mixture to a boil, then reduce the heat to medium-low and let it simmer for 10 minutes.
- Remove the pot from heat and using an immersion blender, blend the soup until it is completely smooth and creamy, about 2-3 minutes.
- Stir in the fresh lemon juice and adjust seasoning with salt and pepper as needed.
- If the soup is too thick, thin it with additional broth.