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–+ servings
Mediterranean Cauliflower Soup

Creamy Mediterranean Cauliflower Soup That Warms Your Soul

This Mediterranean Cauliflower Soup is a tasty, low-calorie comfort food that's both satisfying and versatile.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Soups
Cuisine: Mediterranean
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 1 head cauliflower cut into florets
  • 2 tablespoons olive oil light spray for lower-calorie version
  • 1 medium onion diced
  • 3 cloves garlic minced
  • 4 cups vegetable broth or mushroom broth for deeper flavor
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 2 pieces bay leaves to be removed before blending
  • 1 tablespoon lemon juice fresh is best
  • to taste salt
  • to taste pepper
For Garnishing
  • feta optional
  • fresh herbs optional
  • pine nuts optional; swap cheese for seeds for nut-free

Equipment

  • Heavy-bottomed pot
  • immersion blender

Method
 

Step-by-Step Instructions
  1. Heat olive oil in a heavy-bottomed pot over medium heat. Add diced onion and sauté for about 5–6 minutes until soft and translucent.
  2. Add minced garlic to the pot and cook for an additional minute.
  3. Stir in cauliflower florets, oregano, thyme, and rosemary. Sauté for about 3–4 minutes.
  4. Pour in vegetable broth, ensuring cauliflower is submerged. Season with salt, pepper, and a pinch of paprika. Bring to a boil.
  5. Reduce heat to low, cover the pot, and let it simmer for 20–25 minutes.
  6. Remove bay leaves. Blend the soup until silky smooth.
  7. Stir in lemon juice and adjust seasonings.
  8. Ladle the soup into bowls and garnish with olive oil, feta, and pine nuts.

Nutrition

Serving: 1cupCalories: 150kcalCarbohydrates: 12gProtein: 3gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 500mgPotassium: 600mgFiber: 4gSugar: 2gVitamin A: 500IUVitamin C: 60mgCalcium: 50mgIron: 1mg

Notes

For the best flavor, use quality olive oil and always taste and adjust seasonings as necessary.

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