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Mediterranean Cauliflower Soup with Fresh Herbs

Mediterranean Cauliflower Soup with Fresh Herbs for Cozy Evenings

A creamy yet guilt-free Mediterranean Cauliflower Soup with Fresh Herbs perfect for cozy evenings.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Soups
Cuisine: Mediterranean
Calories: 150

Ingredients
  

For the Soup
  • 1 head Cauliflower Chopped
  • 2 tablespoons Olive Oil High-quality extra virgin recommended
  • 1 medium Onion Diced; yellow or sweet preferred
  • 3 cloves Garlic Minced
  • 4 cups Vegetable Broth Water can substitute but will lack depth
For Seasoning
  • 1 tablespoon Herbs (Oregano, Thyme, Rosemary) Fresh herbs preferred
  • Salt & Pepper To taste
  • 1 teaspoon Smoked Paprika Optional
For the Finishing Touches
  • 1 tablespoon Lemon Juice Adjust based on personal taste
  • Feta Optional creamy garnish

Equipment

  • Heavy-bottomed pot
  • immersion blender

Method
 

Step-by-Step Instructions
  1. In a heavy-bottomed pot, heat 2 tablespoons of olive oil over medium heat. Once shimmering, add 1 diced onion and sauté for 5–6 minutes until soft and translucent.
  2. Add 3 minced garlic cloves and cook for 1 additional minute, stirring constantly to prevent browning.
  3. Stir in 1 head of chopped cauliflower, cooking for about 3–4 minutes to enhance natural sweetness.
  4. Pour in 4 cups of vegetable broth and season with salt, pepper, and Optional 1 teaspoon of smoked paprika. Bring to a gentle boil.
  5. Reduce heat to low, cover, and let simmer for 20–25 minutes until cauliflower is tender.
  6. Blend the soup with an immersion blender until creamy.
  7. Stir in the juice of one lemon, adjusting to taste, and re-season with salt and pepper if needed.
  8. Ladle the soup into bowls and drizzle with olive oil. Garnish with feta or fresh herbs if desired.

Nutrition

Serving: 1cupCalories: 150kcalCarbohydrates: 20gProtein: 5gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 400mgPotassium: 700mgFiber: 6gSugar: 3gVitamin A: 200IUVitamin C: 60mgCalcium: 50mgIron: 1.5mg

Notes

Consider adding cooked lentils or white beans for extra heartiness.

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