Description
This Healthy Mediterranean Cauliflower Soup is light, flavorful, and packed with wholesome ingredients like cauliflower, tomatoes, garlic, and fresh herbs. A perfect nourishing bowl inspired by Mediterranean cuisine.
Ingredients
Scale
- 1 large head cauliflower, chopped
- 1 tbsp olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 1 tsp dried oregano
- 1/2 tsp dried thyme
- Salt and pepper, to taste
- Fresh parsley or basil, for garnish
- Optional: red pepper flakes for a bit of heat
Instructions
- Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion and garlic; cook until softened.
- Add cauliflower and tomatoes: Stir in chopped cauliflower and diced tomatoes with their juice.
- Add broth and seasonings: Pour in vegetable broth, oregano, thyme, salt, and pepper. Bring to a boil.
- Simmer: Reduce heat and simmer for 20-25 minutes until cauliflower is tender.
- Blend: Use an immersion blender or regular blender to puree soup to desired consistency.
- Serve: Garnish with fresh parsley or basil and a pinch of red pepper flakes if desired.
Notes
This soup is vegan, gluten-free, and perfect for a light lunch or dinner. Adjust herbs to your taste for a personalized Mediterranean flavor.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 90
- Sugar: 6g
- Sodium: 480mg
- Fat: 3g
- Saturated Fat: 0.5g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 13g
- Fiber: 4g
- Protein: 3g
- Cholesterol: 0mg
Keywords: mediterranean cauliflower soup, healthy cauliflower soup, vegan soup recipe