Mediterranean-Style Cauliflower Soup

A Comforting Bowl of the Mediterranean

When it comes to Mediterranean cuisine, freshness, simplicity, and bold yet clean flavors are always at the heart of the plate. This Mediterranean-Style Cauliflower Soup is no exception—it’s a silky, nutritious soup that showcases cauliflower as the star, paired with aromatic spices like cumin and coriander, a hint of lemon, and olive oil. This dish is not only comforting but also inherently nourishing, making it perfect for cooler days or light dinners year-round.

Cauliflower is often underrated, but roasting it unlocks nutty, caramelized notes that make this soup truly irresistible. Paired with garlic, onion, herbs, and lemon, it becomes something truly elegant—despite being incredibly easy to prepare.

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Ingredients 🥄

For the Soup:

• 1 large head of cauliflower, cut into florets
• 2 tablespoons extra virgin olive oil
• 1 medium yellow onion, chopped
• 4 garlic cloves, minced
• 1 teaspoon ground cumin
• ½ teaspoon ground coriander
• ½ teaspoon smoked paprika
• ¼ teaspoon red pepper flakes (optional, for heat)
• 4 cups low-sodium vegetable broth
• ½ cup full-fat coconut milk or unsweetened almond milk
• Juice of ½ lemon
• Salt and freshly ground black pepper, to taste

Garnishes:

• Chopped fresh parsley or dill
• Toasted pine nuts or slivered almonds
• Drizzle of olive oil
• Lemon zest

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Instructions 👨‍🍳

1. Roast the Cauliflower

Preheat your oven to 425°F (220°C). Arrange the cauliflower florets on a parchment-lined baking sheet. Drizzle with 1 tablespoon of olive oil and sprinkle with a pinch of salt and pepper. Roast for 25–30 minutes, flipping once halfway, until golden and lightly crisped around the edges.

Why roast? This step deepens the flavor of the cauliflower, lending a slightly sweet and nutty background to the soup.

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2. Sauté Aromatics

While the cauliflower is roasting, heat the remaining 1 tablespoon of olive oil in a large soup pot or Dutch oven over medium heat. Add chopped onion and cook for 5–6 minutes until soft and translucent. Add the garlic, cumin, coriander, paprika, and red pepper flakes (if using). Stir and cook for 1–2 minutes until fragrant—don’t let the garlic brown.

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3. Simmer and Blend

Once the cauliflower is roasted, add it to the pot. Pour in the vegetable broth and bring the mixture to a boil. Reduce heat to a gentle simmer and cover. Let simmer for 10–12 minutes, allowing the flavors to meld.

Use an immersion blender to puree the soup directly in the pot until smooth and creamy. Alternatively, transfer to a high-speed blender in batches, then return to the pot.

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4. Finish the Soup

Stir in the coconut milk or almond milk for added creaminess. Add the lemon juice, then taste and season with more salt and pepper as needed. If the soup feels too thick, add a splash of warm water or more broth.

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5. Serve

Ladle the soup into bowls. Garnish with freshly chopped parsley or dill, toasted pine nuts or almonds, and a generous drizzle of extra virgin olive oil. For a bright finish, a bit of fresh lemon zest over the top really wakes up the flavors.

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Notes & Expert Tips 📝

• Make it creamy: Coconut milk gives this soup a velvety texture with a touch of sweetness, but it can be swapped for Greek yogurt or cashew cream for variety.
• Add protein: Want to make it a meal? Add a can of rinsed white beans or chickpeas before blending.
• Craving crunch? Serve with herbed croutons or pita chips on the side.
• Meal prep friendly: This soup stores beautifully and can be made ahead. Keeps in the refrigerator for up to 4 days or frozen for up to 2 months.

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Nutritional Profile (Per Serving) 📊

• Serving Size: 1 bowl (~1.5 cups)
• Calories: ~190
• Protein: 5g
• Carbs: 16g
• Fat: 12g
• Fiber: 4g
• Sodium: 420mg
• Sugar: 4g

Values are approximate and depend on the milk and broth used.

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Why You’ll Love It ❤️

This soup captures the soul of the Mediterranean—light yet fulfilling, aromatic without being overpowering, and full of ingredients that are as good for your body as they are for your tastebuds. The roasted cauliflower builds the flavor base while the spices and lemon elevate it beyond an ordinary soup. Whether served as an appetizer or as a stand-alone dinner, this bowl brings joy, warmth, and comfort.

It’s naturally gluten-free, dairy-free (if you use coconut or almond milk), and packed with anti-inflammatory ingredients like garlic and olive oil. Perfect for a healthy reset or an elegant dinner.

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Suggested Pairings 🍽️

• Toasted pita with za’atar
• Mediterranean chickpea salad
• Roasted garlic hummus and crudité
• Crusty sourdough bread
• Feta-stuffed olives on the side

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