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Mediterranean Cauliflower Soup

Creamy Mediterranean Cauliflower Soup: Cozy & Flavor-Packed

Mediterranean Cauliflower Soup is a warm, creamy dish featuring roasted garlic and herbs, perfect for cozy evenings.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Soup
Cuisine: Mediterranean
Calories: 180

Ingredients
  

For the Soup
  • 1 head Cauliflower Fresh, cut into florets
  • to taste Kosher Salt
  • to taste Black Pepper
  • 2 tablespoons Extra Virgin Olive Oil
  • 1 medium Onion Chopped
  • 4 cloves Garlic Minced
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Sweet Paprika
  • 1 teaspoon Ground Sumac
  • 1 teaspoon Ground Turmeric
  • 4 cups Low-Sodium Vegetable Broth
  • 1 cup Water
  • 1 cup Whole Milk or Unsweetened Plant-Based Milk Almond or oat milk for dairy-free option
  • 2 tablespoons Lemon Juice Fresh
  • 1 tablespoon Fresh Dill Chopped, for garnish

Equipment

  • oven
  • Baking sheet
  • Heavy-Bottomed Pot
  • immersion blender

Method
 

Step-by-Step Instructions for Mediterranean Cauliflower Soup
  1. Preheat your oven to 425°F (220°C) and prepare the cauliflower by washing and cutting it into evenly sized florets.
  2. Drizzle the cauliflower with olive oil, sprinkle with salt and pepper, toss, and roast for 40–45 minutes until golden brown.
  3. In a pot, heat olive oil over medium heat, add chopped onion, and sauté for about 7 minutes until translucent.
  4. Add minced garlic and spices to the pot, cooking for 1-2 minutes to release the fragrance.
  5. Stir in three-quarters of the roasted cauliflower and cook for another 2-3 minutes.
  6. Pour in vegetable broth and water, bring to a boil, then simmer for 5–7 minutes.
  7. Blend the soup to your desired consistency using an immersion blender.
  8. Gradually stir in the milk and reserved roasted cauliflower, then add lemon juice and heat through.
  9. Stir in fresh dill, adjust seasoning, and serve hot.

Nutrition

Serving: 1cupCalories: 180kcalCarbohydrates: 24gProtein: 5gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 5gCholesterol: 5mgSodium: 300mgPotassium: 600mgFiber: 4gSugar: 3gVitamin A: 350IUVitamin C: 50mgCalcium: 150mgIron: 2mg

Notes

Serve with warm pita bread or crusty sourdough for a complete meal. Refrigerate for up to 5 days or freeze for up to 3 months without dill.

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