Go Back
–+ servings
Mediterranean Cauliflower Soup Recipe

Mediterranean Cauliflower Soup Recipe for Creamy Comfort

This Mediterranean Cauliflower Soup Recipe mixes garlic, fresh herbs, and cauliflower for a creamy, comforting dish that's gluten-free and can be vegan.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Soups
Cuisine: Mediterranean
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil or light olive oil for a lighter dish
  • 1 medium Onion diced
  • 3 cloves Garlic minced
  • 4 cups Cauliflower Florets frozen cauliflower works well
  • 4 cups Vegetable Broth low-sodium recommended
For Flavor
  • 1 tablespoon Fresh Oregano can use dried herbs at one-third the quantity
  • 1 tablespoon Fresh Thyme can use dried herbs at one-third the quantity
  • 1 tablespoon Fresh Rosemary can use dried herbs at one-third the quantity
  • 2 Bay Leaves remove before blending
  • to taste Salt
  • to taste Pepper
Optional Enhancements
  • 1 teaspoon Smoked Paprika optional
  • 1 tablespoon Fresh Lemon Juice or vinegar if lemon is unavailable
  • to taste Feta Cheese omit for vegan or use tofu feta

Equipment

  • Large Pot
  • immersion blender

Method
 

Step‑by‑Step Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 diced onion and sauté for 5-6 minutes until softened.
  2. Stir in 3 minced garlic cloves and cook for about 1 minute until fragrant.
  3. Add 4 cups of cauliflower florets and 1 tablespoon each of oregano, thyme, and rosemary. Cook for another 3-4 minutes.
  4. Pour in 4 cups of vegetable broth and enough water to ensure cauliflower is submerged. Add salt, pepper, and 1 teaspoon of smoked paprika.
  5. Bring to a boil over high heat, then reduce to low and simmer for 20-25 minutes until cauliflower is tender.
  6. Remove bay leaves and blend the soup until completely smooth and creamy.
  7. Return the blended soup to the pot and stir in the juice of 1 fresh lemon, adjusting seasoning to taste.
  8. Ladle into bowls and drizzle with olive oil. Garnish with feta cheese and herbs if desired.

Nutrition

Serving: 1cupCalories: 150kcalCarbohydrates: 10gProtein: 4gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 400mgPotassium: 500mgFiber: 5gSugar: 3gVitamin A: 5IUVitamin C: 50mgCalcium: 3mgIron: 5mg

Notes

This soup can be stored in an airtight container for up to 4 days in the fridge or frozen for up to 3 months.

Tried this recipe?

Let us know how it was!