Description
Mediterranean cuisine has mastered the art of making ordinary ingredients sing, and this cauliflower soup is a perfect example of that philosophy. Unlike heavy, cream-laden soups, this Mediterranean Cauliflower Soup relies on the natural creaminess that develops when cauliflower is properly cooked and blended, enhanced by aromatic herbs and the fruity richness of good olive oil.
Ingredients
Base Ingredients:
- 1 large head cauliflower (about 2 pounds), cut into florets
- 3 tablespoons extra virgin olive oil, plus more for drizzling
- 1 large yellow onion, diced
- 3 garlic cloves, minced
- 4 cups vegetable broth (or chicken broth)
- 1 cup water
Mediterranean Herb Blend:
- 2 tablespoons fresh oregano (or 2 teaspoons dried)
- 2 tablespoons fresh thyme (or 2 teaspoons dried)
- 1 tablespoon fresh rosemary, finely chopped
- 2 bay leaves
Flavor Enhancers:
- 1 teaspoon sea salt (adjust to taste)
- ½ teaspoon freshly ground black pepper
- 2 tablespoons fresh lemon juice
- ½ teaspoon smoked paprika (optional)
Garnish Options:
- Crumbled feta cheese
- Fresh herb sprigs
- Toasted pine nuts
- Crusty bread drizzle with olive oil
Substitution Notes: For a vegan version, use vegetable broth and skip the feta. Frozen cauliflower works in a pinch—just add it directly to the pot without thawing. If you don’t have fresh herbs, use one-third the amount of dried herbs.
Instructions
Heat the olive oil in a large, heavy-bottomed pot over medium heat. Add the diced onion and cook for 5-6 minutes until softened and translucent. The onion should be fragrant and just beginning to turn golden at the edges. Add the minced garlic and cook for another minute until aromatic—this builds the flavor foundation for your soup.
Add the cauliflower florets to the pot, stirring to coat them with the aromatic oil mixture. Add the oregano, thyme, rosemary, and bay leaves, stirring to distribute the herbs evenly. Let the cauliflower cook for 3-4 minutes, allowing it to absorb the herb flavors.
Pour in the vegetable broth and water, ensuring the liquid covers the cauliflower by about an inch. Add the salt, pepper, and smoked paprika if using. Bring the mixture to a boil, then reduce heat to maintain a gentle simmer.
Cover the pot and simmer for 20-25 minutes, or until the cauliflower is completely tender and easily pierced with a fork. The vegetables should be soft enough to break apart easily—this ensures a smooth, creamy texture when blended.
Remove the bay leaves and let the soup cool slightly. Using an immersion blender, puree the soup until smooth and creamy. For an ultra-smooth texture, work in batches with a regular blender. Stir in the fresh lemon juice and taste for seasoning adjustments.
Ladle the soup into bowls and drizzle each serving with a generous amount of good olive oil. Top with crumbled feta, fresh herbs, or toasted pine nuts as desired.
Nutrition
- Calories: 180
- Fat: 12g (primarily from heart-healthy olive oil)
- Carbohydrates: 12g
- Fiber: 5g
- Protein: 6g