Mediterranean Cauliflower Soup
This Mediterranean-style cauliflower soup is a light yet comforting dish, blending creamy cauliflower with bright lemon and fragrant herbs, topped with feta for a delightful finish.
Ingredients
For the Soup
- 1 large head cauliflower (about 2 lb), cut into florets Frozen cauliflower can be used in a pinch.
- 3 tbsp extra virgin olive oil, plus more for drizzling Olive oil adds richness.
- 1 large yellow onion, diced
- 3 cloves garlic, minced Don't let garlic burn.
- 4 cups vegetable broth (or chicken broth for non-vegetarian) Low-sodium broth is recommended.
- 1 cup water
- 2 tbsp fresh oregano (or 2 tsp dried) Adjust if using dried herbs.
- 2 tbsp fresh thyme (or 2 tsp dried) Adjust if using dried herbs.
- 1 tbsp fresh rosemary, finely chopped (or 1 tsp dried) Adjust if using dried herbs.
- 2 leaves bay leaves Remove before blending.
- 1 tsp sea salt Adjust to taste.
- 1/2 tsp freshly ground black pepper
- 2 tbsp fresh lemon juice (plus zest if desired) Brightens the flavor.
- 1/2 tsp smoked paprika (optional) Adds warmth.
- Crumbled feta cheese (omit for vegan) Optional topping.
- Fresh herb sprigs for garnish (oregano, thyme, or parsley)
- Toasted pine nuts (optional crunchy topping)
- Crusty bread, brushed with olive oil for serving
Instructions
Preparation
- Heat 3 tablespoons of olive oil in a large, heavy-bottomed pot over medium heat.
- Add the diced onion and cook, stirring occasionally, for 5–6 minutes until soft and starting to brown at the edges.
- Stir in the minced garlic and cook for 30–60 seconds until fragrant.
- Add the cauliflower florets and toss to coat with the oil and aromatics.
- Stir in oregano, thyme, rosemary, and bay leaves. Cook for 3–4 minutes.
Cooking
- Pour in the vegetable broth and water until it covers the cauliflower by about 1 inch.
- Add salt, pepper, and smoked paprika if using. Bring to a boil, then lower to a gentle simmer.
- Cover and simmer for 20–25 minutes, until the cauliflower is very tender.
- Remove and discard the bay leaves. Cool slightly.
Blending
- Puree directly in the pot with an immersion blender until smooth.
- Stir in fresh lemon juice and adjust seasoning as desired.
Serving
- Ladle into bowls, drizzle with olive oil, and top with crumbled feta, fresh herbs, and toasted pine nuts.
- Serve with crusty bread.
Notes
Store the soup in airtight containers in the refrigerator for up to 3–4 days. Reheat on stovetop or microwave. Freeze for up to 3 months. For richer flavor, roast cauliflower before adding to soup.
Per serving: 9g net carbs, 4g protein, 7g fat, 120 calories. Calculated from the ingredient list.