Description
This Mediterranean Cauliflower Soup is a creamy, dairy-free bisque made with cauliflower, olive oil, and aromatic Mediterranean spices. It’s light, wholesome, and vegan-friendly—perfect as a low-cholesterol, gluten-free dinner or a meal-prep staple. Each spoonful is nourishing and satisfying without being heavy, making it a versatile comfort food for every season.
Ingredients
Scale
- 1 large head of cauliflower, cut into florets
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion, diced
- 2 garlic cloves, minced
- 1 celery stalk, chopped
- 1 medium potato, peeled and chopped (optional, for creaminess)
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric
- 4 cups vegetable broth (low sodium if preferred)
- Salt and black pepper, to taste
- Juice of 1/2 lemon
- Fresh parsley or dill, for garnish
- Optional: 1 cup chopped spinach or kale, 1/4 teaspoon smoked paprika
Instructions
- Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion, garlic, and celery. Cook 5–6 minutes until soft and translucent.
- Add spices & cauliflower: Stir in cumin, turmeric, cauliflower florets, and optional potato. Sauté 2–3 minutes.
- Simmer: Pour in vegetable broth. Bring to a boil, then reduce heat and simmer 20 minutes until cauliflower is fork-tender.
- Blend: Use an immersion blender (or transfer to blender) and puree until creamy and smooth.
- Finish: Stir in lemon juice, salt, and pepper. Taste and adjust seasonings.
- Serve: Garnish with fresh herbs and a drizzle of olive oil. Enjoy warm with bread or salad.
Notes
- Use potato for extra creaminess, or skip for lighter texture.
- Don’t skip lemon juice—it brightens the flavors.
- Top with roasted chickpeas or seeds for crunch.
- Keep simmer gentle—boiling too hard can make cauliflower bitter.
- Add coconut milk or cashew cream for a richer bisque.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup, Vegan, Mediterranean
- Method: Stovetop, One-Pot
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 150
- Sugar: 4g
- Sodium: 420mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 17g
- Fiber: 5g
- Protein: 5g
- Cholesterol: 0mg
Keywords: Mediterranean Cauliflower Soup, Vegan Cauliflower Bisque, Gluten Free Soup, Healthy Carb Recipes, Sugar Free Soup Recipe