Description
This Healthy Mediterranean Cauliflower Soup is light, nourishing, and full of vibrant flavors. With olive oil, garlic, herbs, and a squeeze of lemon, it’s a refreshing take on a wholesome, low-carb soup inspired by Mediterranean cuisine.
Ingredients
Scale
- 1 large head of cauliflower, cut into florets
- 2 tbsp extra virgin olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 4 cups low-sodium vegetable broth
- 1 tsp dried oregano
- 1/2 tsp ground cumin
- 1/4 tsp crushed red pepper flakes (optional)
- Juice of 1 lemon
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
- 2 tbsp crumbled feta cheese (optional)
Instructions
- Heat olive oil in a large pot over medium heat. Add onion and garlic, sauté until softened and fragrant.
- Add cauliflower florets, oregano, cumin, and red pepper flakes. Stir to coat with the spices.
- Pour in vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes until cauliflower is tender.
- Blend the soup with an immersion blender until smooth and creamy.
- Stir in lemon juice and adjust seasoning with salt and pepper.
- Serve hot, garnished with fresh parsley and optional feta cheese.
Notes
For a vegan version, omit the feta cheese. Add a drizzle of extra virgin olive oil before serving for extra richness.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop & Blended
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 145
- Sugar: 5g
- Sodium: 420mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 13g
- Fiber: 4g
- Protein: 6g
- Cholesterol: 5mg
Keywords: healthy cauliflower soup, mediterranean soup, low carb soup, vegetarian soup, easy cauliflower recipe