Mediterranean Cauliflower Soup

Bowl of Mediterranean Cauliflower Soup garnished with herbs and olive oil.

Why Make This Mediterranean Cauliflower Soup

If you’re looking for a healthy and satisfying dish that brings warmth and comfort, this Mediterranean Cauliflower Soup is a fantastic choice. It’s not only rich in flavor but also packed with nutrients, making it perfect for lunch, dinner, or even as an appetizer for special gatherings. The subtle sweetness of roasted cauliflower pairs wonderfully with the aromatic spices and hints of lemon, creating a soup that is both comforting and refreshing. Plus, it’s an excellent way to add more vegetables to your diet without sacrificing taste.

How to Make Mediterranean Cauliflower Soup

This Mediterranean Cauliflower Soup is simple to prepare, making it accessible for cooks of all skill levels. With just a few steps, you can transform fresh ingredients into a delightful bowl of warmth. It’s a fantastic way to showcase the natural flavors of cauliflower while elevating it with the bold taste of garlic, cumin, and lemon juice. Follow along with the recipe, and you’ll have a creamy soup that’s as nourishing as it is delicious!

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:

  1. Preheat your oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper to prevent sticking.
  2. Toss the cauliflower florets with 2 tablespoons of olive oil, 1/2 teaspoon of salt, and freshly ground black pepper until they are evenly coated.
  3. Spread the cauliflower in a single layer on the baking sheet, ensuring they don’t overlap for even roasting. Roast in the oven for 25-30 minutes until they are golden brown with crispy edges.
  4. 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 about 5-6 minutes, stirring occasionally, until softened and translucent.
  5. Add the minced garlic and cumin to the pot. Cook for 1 minute, stirring constantly, until fragrant. Be careful; garlic can burn quickly!
  6. Once the cauliflower is done roasting, add it to the pot along with the vegetable broth. Bring everything to a boil, then reduce the heat to medium-low and let it simmer for 10 minutes to blend the flavors.
  7. Remove the pot from heat. Using an immersion blender, blend the soup until it’s completely smooth and creamy, which should take about 2-3 minutes. If you prefer, you can use a regular blender, working in batches and being cautious with the hot liquids.
  8. Stir in the fresh lemon juice and taste for seasoning. Add salt and pepper as needed. The soup should be creamy but pourable—feel free to thin it out with more broth if it’s too thick.

Nutritional Information

This recipe makes about 6 servings. Per serving, you can expect approximately:

  • Calories: 150
  • Total Fat: 7g
  • Saturated Fat: 1g
  • Carbohydrates: 20g
  • Dietary Fiber: 6g
  • Sugars: 3g
  • Protein: 4g
  • Sodium: 400mg (may vary based on broth)

How to Serve Mediterranean Cauliflower Soup

Serve this Mediterranean Cauliflower Soup warm, garnished with fresh parsley for a pop of color. It pairs wonderfully with crusty bread for dipping or a light salad for a complete meal. Consider presenting it in a beautiful bowl, drizzled with a touch of olive oil or a sprinkle of freshly cracked pepper to enhance its visual appeal. This soup is an excellent starter for dinner parties or a hearty main for chilly evenings.

How to Store Mediterranean Cauliflower Soup

If you have leftovers, you can store the soup in an airtight container in the refrigerator for up to 4 days. To freeze, let the soup cool completely, then transfer it to freezer-safe bags or containers. It can last up to 3 months in the freezer. When ready to serve, simply thaw in the fridge overnight and reheat on the stove or microwave until warmed through.

Expert Tips for Perfect Mediterranean Cauliflower Soup

  • When roasting the cauliflower, don’t crowd the baking sheet. Allow enough space between the florets to get that delightful caramelization.
  • Adjust the amount of cumin based on your preference; if you’re a spice lover, a little more can add depth.
  • For a creamier texture, consider adding a splash of coconut milk or a dollop of yogurt before serving.

Delicious Variations

  • Add Greens: Incorporate spinach or kale to the soup during the simmering stage for extra nutrients and color.
  • Spice it up: Add a pinch of red pepper flakes for a spicy kick.
  • Creamy Twist: Stir in a bit of heavy cream or cashew cream for added richness.

Frequently Asked Questions

  • Can I use frozen cauliflower instead of fresh?
    Yes, frozen cauliflower works well! Simply roast it as you would fresh, but reduce the roasting time since it will cook faster.

  • What can I substitute for vegetable broth?
    You can use chicken broth for a non-vegetarian option or water with a vegetable bouillon cube if you need a quick substitute.

  • Is this soup gluten-free?
    Yes, this soup is gluten-free as long as you use gluten-free broth. Always check labels for any hidden gluten in store-bought products.

Conclusion

Mediterranean Cauliflower Soup is an excellent addition to your culinary repertoire. It’s nutritious, hearty, and incredibly easy to make. With its rich flavors and smooth texture, this soup is a delightful way to enjoy vegetables. We encourage you to try this comforting recipe, and we’d love to hear how it turns out for you! Share your creations with friends and family, and enjoy the warm, inviting flavors of the Mediterranean right in your kitchen. Happy cooking!

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