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–+ servings
Mediterranean Cauliflower Soup

Creamy Mediterranean Cauliflower Soup for Cozy Nights

This creamy Mediterranean Cauliflower Soup is a vegan delight, offering warmth and nutrition with fragrant herbs and a touch of olive oil.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 1 medium head cauliflower cut into florets
  • 1 large onion diced
  • 3 cloves garlic minced
  • 2 tablespoons olive oil high-quality
  • 4 cups vegetable broth low-sodium preferred
  • 4 teaspoons herbs oregano, thyme, rosemary, bay leaves
  • 1 tablespoon lemon juice freshly squeezed
  • to taste salt
  • to taste pepper
  • 1 teaspoon smoked paprika optional
For Garnishing
  • to taste crumbled feta optional for non-vegan version
  • to taste fresh herbs

Equipment

  • large pot
  • immersion blender

Method
 

Step-by-Step Instructions
  1. In a large pot, heat olive oil over medium heat. Add diced onion and sauté for 5–6 minutes until softened and translucent.
  2. Stir in minced garlic, cooking for another minute until fragrant, being careful not to let it brown.
  3. Add cauliflower florets along with oregano and thyme. Stir together and cook for 3–4 minutes.
  4. Pour in vegetable broth and water, ensuring cauliflower is well-covered. Bring to a boil, then reduce heat and simmer for 20–25 minutes.
  5. Remove bay leaves and allow the soup to cool slightly. Using an immersion blender, puree the soup until smooth.
  6. Stir in lemon juice, adjusting seasoning with salt and pepper. Serve garnished with olive oil, crumbled feta, and fresh herbs.

Nutrition

Serving: 1bowlCalories: 150kcalCarbohydrates: 20gProtein: 4gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 5gSodium: 400mgPotassium: 500mgFiber: 4gSugar: 3gVitamin A: 300IUVitamin C: 60mgCalcium: 50mgIron: 1mg

Notes

This soup can be customized by adding proteins like white beans or lentils, and can be stored in the fridge for up to 4 days or frozen for up to 3 months.

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