Looking for a soup that’s both hearty and light, creamy yet healthy? This Cauliflower Mediterranean Soup checks all the boxes! It’s a nourishing blend of roasted cauliflower, warm Mediterranean spices, and creamy coconut milk for a touch of richness. With flavors like cumin, turmeric, and coriander, it’s a comforting dish with vibrant, earthy undertones. Whether you’re after a quick weeknight meal or something to impress guests, this soup is easy, wholesome, and absolutely delicious.
Why You’ll Love This Recipe
Layered flavors: Roasting the cauliflower brings out its natural sweetness, which pairs beautifully with the warmth of Mediterranean spices.
Creamy without dairy: Coconut milk makes the soup velvety smooth without any need for cream – perfect for those who prefer dairy-free recipes.
Easy and satisfying: With a few simple ingredients and under 40 minutes from start to finish, this soup makes a satisfying meal with minimal effort.
Healthy and nutrient-packed: Cauliflower is loaded with vitamins, and turmeric and garlic are known for their anti-inflammatory properties.
The Taste of This Dish
Picture a velvety, golden-yellow soup with layers of roasted cauliflower, aromatic spices, and a touch of creamy sweetness. Each spoonful is cozy, slightly earthy from the cumin and turmeric, with a hint of brightness from fresh dill and lemon. It’s rich yet balanced, warming yet refreshing – a truly unique taste experience!
Ingredients
- 1 large head cauliflower, cut into florets
- 2 tbsp olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1/2 tsp ground coriander
- 4 cups (1 liter) vegetable broth
- 1 cup (240 ml) coconut milk (or heavy cream for a richer option)
- Salt and pepper, to taste
- Fresh dill for garnish (optional)
- Lemon wedges for serving (optional)
Tools You’ll Need
- Baking sheet for roasting the cauliflower
- Large pot for making the soup
- Wooden spoon for stirring
- Immersion blender (or regular blender) for blending the soup
- Measuring cups and spoons
Ingredient Additions and Substitutions
- Add chickpeas: For extra protein and texture, add a can of chickpeas, drained and rinsed, during the simmering step.
- Try different herbs: Fresh parsley or cilantro work well in place of dill if you have them on hand.
- Swap the coconut milk: Use almond milk or even regular cream if coconut milk isn’t your preference.
- Add greens: For extra nutrients, stir in some fresh spinach or kale right before blending.
How to Make Cauliflower Mediterranean Soup
1. Roast the Cauliflower
Preheat your oven to 400°F (200°C). Toss the cauliflower florets with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet in a single layer and roast for 20–25 minutes, until golden and tender.
2. Sauté the Onion and Spices
While the cauliflower is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and cook for 5–7 minutes, stirring occasionally, until softened. Stir in the minced garlic, cumin, turmeric, and coriander, cooking for an additional 1–2 minutes until the spices are fragrant.
3. Add Broth and Roasted Cauliflower
Pour in the vegetable broth and add the roasted cauliflower to the pot. Bring the soup to a gentle simmer and let it cook for about 10 minutes, allowing the flavors to meld together.
4. Blend the Soup
Using an immersion blender, blend part of the soup, leaving some chunks of cauliflower for texture. Alternatively, transfer half of the soup to a blender, blend until smooth, and return it to the pot.
5. Add the Coconut Milk
Stir in the coconut milk (or heavy cream if using) and let the soup simmer for another 5 minutes. Adjust salt and pepper to taste, depending on your preference.
6. Serve
Ladle the soup into bowls and garnish with fresh dill and a squeeze of lemon juice for extra brightness. Serve with lemon wedges on the side for an optional burst of citrus flavor.
What to Serve with Cauliflower Mediterranean Soup
This soup is hearty and flavorful on its own, but here are some pairing ideas to make it a complete meal:
- Warm pita bread or crusty bread for dipping
- Cucumber and tomato salad with a light vinaigrette for a refreshing side
- Roasted chickpeas for a crunchy topping
- Quinoa or couscous on the side to add more substance
Tips for Perfecting This Soup
- Don’t skip the roasting: Roasting the cauliflower before adding it to the soup enhances its flavor and adds a nice depth.
- Adjust the texture: If you prefer a smoother soup, blend it completely. For a chunkier soup, only blend a portion.
- Spice to taste: Start with the recommended amount of spices, then adjust according to your preference – especially if you like a stronger cumin or turmeric flavor.
Storage Instructions
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, stirring occasionally. You can also freeze this soup for up to 2 months – just be sure to let it cool completely before transferring it to a freezer-safe container.
Frequently Asked Questions (FAQ)
Can I make this soup ahead of time?
Absolutely! The flavors actually improve as the soup sits, making it a great option for meal prep.
Can I use frozen cauliflower?
Yes, frozen cauliflower works well. Just thaw it and pat dry before roasting to avoid excess moisture.
What can I use instead of coconut milk?
If you’re not a fan of coconut milk, you can use heavy cream, almond milk, or cashew cream for a similar creamy texture.
Final Thoughts
This Cauliflower Mediterranean Soup is a warm, cozy dish that combines nutritious ingredients with bold Mediterranean flavors. It’s an easy recipe that feels special yet comforting, perfect for any day you need a wholesome meal with a touch of spice. Serve it up with some warm bread or a bright salad, and you’ve got a winning combination!
If you loved this recipe, check out our Moroccan Lentil Soup or Spiced Butternut Squash Soup – both equally vibrant, healthy, and packed with flavor.
Share Your Creations
Did you make this soup? We’d love to hear how it turned out! Leave a comment, or share your photos on Pinterest – and don’t forget to tag us!
Nutritional Information (Approximate per serving)
- Calories: 180
- Protein: 4g
- Carbohydrates: 14g
- Fat: 12g
- Fiber: 4g
Cauliflower Mediterranean Soup
ooking for a soup that’s both hearty and light, creamy yet healthy? This Cauliflower Mediterranean Soup checks all the boxes! It’s a nourishing blend of roasted cauliflower, warm Mediterranean spices, and creamy coconut milk for a touch of richness.
Ingredients
- 1 large head cauliflower, cut into florets
- 2 tbsp olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1/2 tsp ground coriander
- 4 cups (1 liter) vegetable broth
- 1 cup (240 ml) coconut milk (or heavy cream for a richer option)
- Salt and pepper, to taste
- Fresh dill for garnish (optional)
- Lemon wedges for serving (optional)
Tools You’ll Need
- Baking sheet for roasting the cauliflower
- Large pot for making the soup
- Wooden spoon for stirring
- Immersion blender (or regular blender) for blending the soup
- Measuring cups and spoons
Ingredient Additions and Substitutions
- Add chickpeas: For extra protein and texture, add a can of chickpeas, drained and rinsed, during the simmering step.
- Try different herbs: Fresh parsley or cilantro work well in place of dill if you have them on hand.
- Swap the coconut milk: Use almond milk or even regular cream if coconut milk isn’t your preference.
- Add greens: For extra nutrients, stir in some fresh spinach or kale right before blending.
Instructions
1. Roast the Cauliflower
Preheat your oven to 400°F (200°C). Toss the cauliflower florets with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet in a single layer and roast for 20–25 minutes, until golden and tender.
2. Sauté the Onion and Spices
While the cauliflower is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and cook for 5–7 minutes, stirring occasionally, until softened. Stir in the minced garlic, cumin, turmeric, and coriander, cooking for an additional 1–2 minutes until the spices are fragrant.
3. Add Broth and Roasted Cauliflower
Pour in the vegetable broth and add the roasted cauliflower to the pot. Bring the soup to a gentle simmer and let it cook for about 10 minutes, allowing the flavors to meld together.
4. Blend the Soup
Using an immersion blender, blend part of the soup, leaving some chunks of cauliflower for texture. Alternatively, transfer half of the soup to a blender, blend until smooth, and return it to the pot.
5. Add the Coconut Milk
Stir in the coconut milk (or heavy cream if using) and let the soup simmer for another 5 minutes. Adjust salt and pepper to taste, depending on your preference.
6. Serve
Ladle the soup into bowls and garnish with fresh dill and a squeeze of lemon juice for extra brightness. Serve with lemon wedges on the side for an optional burst of citrus flavor.
