Creamy, comforting, and filled with wholesome Mediterranean flavors, this cauliflower soup is the perfect nourishing bowl for lunch or dinner. It’s simple, satisfying, and made entirely from clean ingredients — ideal for anyone looking to eat lighter without sacrificing flavor.

Why You’ll Love This Recipe

• Naturally gluten-free and vegan

• Roasted cauliflower adds depth and richness

• Light and creamy without any dairy

• Bright lemony finish balances warm spices

• Perfect for meal prep or weeknight dinners

Ingredients

• 1 large head of cauliflower, chopped into florets

• 2 tablespoons olive oil (plus more for roasting)

• 1 medium yellow onion, chopped

• 3 garlic cloves, minced

• 1 teaspoon ground cumin

• 4 cups vegetable broth

• 2 tablespoons fresh lemon juice

• Salt and pepper to taste

• Fresh parsley for garnish (optional)

Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 4
Calories: Approx. 180 kcal per serving

Step-by-Step Instructions

Step 1: Roast the Cauliflower

Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
Toss cauliflower florets with olive oil, salt, and pepper. Spread evenly on the sheet and roast for 25–30 minutes, until golden and tender.

Step 2: Sauté the Aromatics

In a large pot, heat 2 tablespoons of olive oil over medium heat. Add chopped onion and cook until translucent, about 5 minutes.

Step 3: Add Garlic and Spices

Stir in minced garlic and cumin. Cook for about 1 minute until fragrant.

Step 4: Simmer the Soup

Add the roasted cauliflower and vegetable broth. Bring to a boil, then reduce the heat and simmer gently for 10 minutes.

Step 5: Blend Until Smooth

Use an immersion blender directly in the pot, or transfer in batches to a blender. Blend until the soup is completely smooth and creamy.

Step 6: Add Lemon and Seasoning

Stir in the lemon juice and adjust with salt and pepper to taste.

Step 7: Garnish and Serve

Ladle soup into bowls and garnish with chopped fresh parsley if desired. Serve hot.

Serving Suggestions

• Top with a drizzle of olive oil or a swirl of tahini

• Pair with warm pita bread or crusty sourdough

• Serve alongside a Greek salad or hummus plate for a complete meal

Tips & Variations

• Make it creamier: Add a splash of coconut milk or cashew cream before blending

• Add protein: Stir in cooked lentils or chickpeas for extra heartiness

• Use frozen cauliflower: In a pinch, frozen florets can be roasted straight from the freezer

• Spice it up: Add a pinch of red pepper flakes or turmeric for extra depth

Frequently Asked Questions

Can I make this ahead of time?

Yes! This soup stores well in the fridge for up to 4 days and can be frozen for up to 3 months.

Do I have to roast the cauliflower?

Roasting brings out a nutty flavor and rich texture, but you can skip it and simmer the cauliflower directly if you’re short on time.

Can I use chicken broth instead of vegetable broth?

Absolutely. It will still be delicious, though it won’t be vegan.

Final Thoughts

This Healthy Mediterranean Cauliflower Soup is everything you want in a cozy, nourishing bowl — light, flavorful, and deeply satisfying. With its creamy texture and bright citrus finish, it’s a wholesome recipe you’ll come back to again and again.