Mediterranean – Style Cauliflower Soup

Mediterranean-Style Cauliflower Soup

This Mediterranean-Style Cauliflower Soup is a light yet satisfying dish packed with earthy spices, creamy textures, and fresh garnishes. Roasted cauliflower is blended into a silky base, flavored with olive oil, garlic, cumin, and a hint of smoked paprika. Finished with a drizzle of lemon juice, fresh herbs, and optional toppings like feta or pine nuts, this soup is both comforting and vibrant—perfect for lunch, dinner, or a healthy starter.

Prep Time:

15 minutes

Cook Time:

30 minutes

Total Time:

45 minutes

Servings:

4–6 bowls

Ingredients:

For the Soup:

1 large head of cauliflower, cut into florets

2 tablespoons olive oil (plus more for drizzling)

1 medium yellow onion, chopped

3 cloves garlic, minced

1 teaspoon ground cumin

½ teaspoon smoked paprika

4 cups low-sodium vegetable broth (or chicken broth for non-vegetarian option)

½ cup canned coconut milk or heavy cream (optional for creaminess)

1 tablespoon fresh lemon juice

Salt and black pepper, to taste

For Garnish (Optional but Recommended):

¼ cup crumbled feta cheese

2 tablespoons pine nuts or slivered almonds, toasted

2 tablespoons fresh parsley or dill, chopped

Extra virgin olive oil, for drizzling

Additional lemon wedges on the side

Instructions:

Roast the Cauliflower

Preheat the oven to 400°F (200°C).

Toss the cauliflower florets with 1 tablespoon olive oil, a pinch of salt, and black pepper. Spread them evenly on a baking sheet.

Roast for 20–25 minutes, flipping halfway through, until the cauliflower is tender and lightly golden.

Make the Soup Base

In a large pot, heat 1 tablespoon olive oil over medium heat.

Sauté the chopped onion for 4–5 minutes until softened.

Add the minced garlic, cumin, and smoked paprika, and cook for 30 seconds until fragrant.

Simmer the Soup

Add the roasted cauliflower to the pot.

Pour in the vegetable broth and bring the mixture to a simmer.

Cook uncovered for 10 minutes to allow flavors to combine.

Blend the Soup

Use an immersion blender to puree the soup directly in the pot until smooth.

Alternative: Transfer the soup in batches to a countertop blender and blend until silky smooth, then return it to the pot.

Add Creaminess & Season

Stir in the coconut milk or cream (if using) for added richness.

Add the lemon juice, and season with salt and black pepper to taste.

Warm the soup gently for another 2–3 minutes, but do not boil.

Serve and Garnish

Ladle the soup into bowls.

Garnish each serving with:

A drizzle of extra virgin olive oil

A sprinkle of feta cheese

Toasted pine nuts or almonds

Fresh parsley or dill

Serve with lemon wedges and optional warm pita or crusty bread.

Serving Suggestions:

Pair with a Mediterranean side salad or grilled flatbread.

Serve chilled in warmer months for a refreshing twist.

Tips & Variations

Tips:

Roast for Flavor:
Roasting the cauliflower adds a rich, nutty flavor. Don’t skip this step for the best taste!

Texture Control:
For extra-smooth soup, use a high-powered blender. For a rustic texture, leave some small cauliflower pieces unblended.

Adjust Creaminess:
Add more coconut milk, cream, or Greek yogurt for a richer soup, or leave it out for a lighter, brothier texture.

Don’t Skip the Lemon:
Fresh lemon juice brightens the soup and balances the earthiness of the cauliflower. Add just before serving for the freshest taste.

Make It Ahead:
This soup stores well in the fridge for up to 4 days and freezes beautifully for up to 2 months.

Variations:

Protein Boost:
Stir in shredded rotisserie chicken, cooked shrimp, or chickpeas for a more filling meal.

Spice It Up:
Add a pinch of red pepper flakes, harissa paste, or Aleppo pepper for a subtle heat.

Herb Options:
Use fresh basil, mint, or cilantro in place of parsley for a different Mediterranean flavor profile.

Add Other Vegetables:
Roast and include carrots, leeks, or parsnips alongside the cauliflower for extra depth and nutrients.

Cheesy Version:
Melt in some Parmesan or grated kefalotyri cheese instead of (or along with) the feta for a Mediterranean cheese twist.

Paleo/Whole30 Option:
Use coconut milk for creaminess and skip the feta cheese to keep it paleo-friendly.

Serve Chilled:
In summer, serve this soup cold like a Mediterranean-style gazpacho with extra lemon and herbs.

Q&A

Q: Can I make this soup completely vegan?
A: Yes! Simply use vegetable broth, coconut milk (or almond milk), and skip the feta cheese. Use plant-based toppings like toasted pine nuts, olives, or fresh herbs.

Q: How do I store and reheat the soup?
A: Store the soup in an airtight container in the fridge for up to 4 days. Reheat on the stove over medium heat or in the microwave. Stir well before serving.

Q: Can I freeze this soup?
A: Yes! This soup freezes well for up to 2 months. Freeze it without the garnishes, then thaw overnight in the fridge and reheat gently before serving.

Q: What if I don’t have an immersion blender?
A: No problem! Use a countertop blender. Blend the soup in batches to avoid overfilling, and be cautious with hot liquids—keep the blender lid slightly open to release steam.

Q: Can I use frozen cauliflower instead of fresh?
A: Yes, but for best flavor, use fresh cauliflower for roasting. If using frozen, you can still roast it (no need to thaw first), but it may release more water.

Nutrition Facts (Per Serving, Approximate for 1 Bowl without Garnishes)

Note: Adding toppings like feta and nuts will increase calories and fat slightly.

Conclusion

This Mediterranean-Style Cauliflower Soup is a cozy yet refreshing dish perfect for any season. Its creamy texture and rich, spiced flavor profile make it satisfying while staying light and healthy. The combination of roasted cauliflower, olive oil, lemon, and herbs gives it a distinct Mediterranean character that pairs well with warm bread or fresh salads.

Whether you’re meal-prepping for the week or looking for a comforting starter, this soup is easy to customize, freeze, and enjoy any time.