🥣 Mediterranean-Style Cauliflower Soup
📜 Description:
This warm and comforting soup is a Mediterranean twist on the classic cauliflower soup. It combines roasted cauliflower with fragrant spices like cumin, turmeric, and coriander, delivering deep, earthy flavor. Blended until silky-smooth, the soup is finished with a splash of coconut milk or cream for richness, and a hint of lemon juice brightens every spoonful. Perfect for lunch, light dinners, or even as a starter for a Mediterranean-themed meal.
🧾 Ingredients:
- 1 medium head of cauliflower, cut into florets
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- ½ teaspoon ground turmeric
- ½ teaspoon smoked paprika
- ½ teaspoon ground coriander
- 4 cups vegetable or chicken broth
- 1 cup coconut milk or heavy cream
- Juice of ½ lemon
- Salt and freshly ground black pepper, to taste
- Fresh dill or parsley, for garnish
🍳 Instructions:
- Roast the Cauliflower (Optional but recommended):
Preheat oven to 425°F (220°C). Toss cauliflower florets in 1 tablespoon olive oil, spread on a baking sheet, and roast for 20–25 minutes until golden and caramelized. - Sauté aromatics:
In a large pot, heat the remaining 1 tablespoon olive oil over medium heat. Add chopped onion and sauté for 5 minutes until soft and translucent. Add garlic and cook for another 1–2 minutes. - Add spices:
Stir in cumin, turmeric, smoked paprika, and coriander. Cook for 30 seconds until fragrant. - Simmer:
Add roasted cauliflower (save a few florets for garnish, if desired) and broth. Bring to a boil, then reduce heat and simmer for 10–15 minutes. - Blend the soup:
Use an immersion blender or transfer in batches to a blender and puree until smooth. - Finish the soup:
Stir in coconut milk (or cream), lemon juice, and adjust seasoning with salt and pepper. Heat through, but do not boil. - Serve:
Ladle into bowls and top with fresh dill or parsley and reserved roasted cauliflower if desired.
🍽️ Servings:
Makes 4 generous servings or 6 smaller bowls (about 1.5 cups per serving)
⚖️ Nutritional Info (per serving, with coconut milk, approx.):
Values may vary slightly depending on specific ingredients used
- Calories: 220
- Protein: 5g
- Fat: 16g
- Carbohydrates: 16g
- Fiber: 4g
- Sugar: 4g
- Sodium: 600mg
✅ Health Benefits:
- Anti-inflammatory spices like turmeric and cumin support digestion and immune health
- Cauliflower is rich in fiber, vitamin C, and antioxidants
- Coconut milk offers healthy fats and a creamy texture without dairy (or use cream if preferred)
- Naturally gluten-free, low-carb, and can be made vegan with vegetable broth
💡 Notes & Tips:
- Roasting cauliflower enhances flavor—don’t skip it if you want a richer, nuttier taste.
- Add texture: Save some roasted florets to float on top or sprinkle toasted seeds for crunch.
- Make it spicy: Add a pinch of cayenne or red pepper flakes when adding spices.
- Storage: Keeps well in the fridge for 4–5 days and freezes for up to 2 months.
- Blending tip: If using a blender, allow soup to cool slightly before blending to avoid pressure build-up.
❓ Q&A
Q: Can I make this vegan?
A: Yes! Use vegetable broth and coconut milk, and skip the cream if using.
Q: Can I use frozen cauliflower?
A: Absolutely. Thaw and roast it as you would fresh for deeper flavor, or add directly to the pot for a quicker version.
Q: What can I serve with this soup?
A: Serve with warm pita, crusty bread, hummus, or a fresh Greek salad for a full Mediterranean meal.
Q: How do I thicken the soup?
A: Blend less liquid with more cauliflower, or stir in a small cooked potato or a spoonful of tahini for added body.
Q: What if I don’t have an immersion blender?
A: Use a countertop blender in batches, just be careful not to overfill. Always vent the lid to release steam.