Mediterranean Cauliflower Soup with Herbs and Olive Oil Recipe

Introduction

This Mediterranean Cauliflower Soup is a comforting and flavorful dish, perfect for any season. Made with fresh herbs, olive oil, and a hint of lemon, it offers a smooth and creamy texture that’s both healthy and satisfying.

Ingredients

• 1 large head cauliflower (about 2 pounds), cut into florets
• 3 tablespoons extra virgin olive oil, plus more for drizzling
• 1 large yellow onion, diced
• 3 garlic cloves, minced
• 4 cups vegetable broth (or chicken broth)
• 1 cup water
• 2 tablespoons fresh oregano (or 2 teaspoons dried)
• 2 tablespoons fresh thyme (or 2 teaspoons dried)
• 1 tablespoon fresh rosemary, finely chopped
• 2 bay leaves
• 1 teaspoon sea salt (adjust to taste)
• ½ teaspoon freshly ground black pepper
• 2 tablespoons fresh lemon juice
• ½ teaspoon smoked paprika (optional)
• Crumbled feta cheese (optional, for garnish)
• Fresh herb sprigs (optional, for garnish)
• Toasted pine nuts (optional, for garnish)
• Crusty bread with olive oil (optional, for serving)

Instructions

1. Step 1: Heat the olive oil in a large, heavy-bottomed pot over medium heat. Add the diced onion and cook for 5-6 minutes until softened and translucent. Add the minced garlic and cook for another minute until fragrant.
2. Step 2: Add the cauliflower florets to the pot and stir to coat them with the oil and aromatics. Add the oregano, thyme, rosemary, and bay leaves. Cook for 3-4 minutes to let the cauliflower absorb the herb flavors.
3. Step 3: Pour in the vegetable broth and water, covering the cauliflower by about an inch. Add salt, pepper, and smoked paprika if using. Bring to a boil, then reduce heat to a gentle simmer.
4. Step 4: Cover and simmer for 20-25 minutes, until the cauliflower is very tender and easy to pierce with a fork.
5. Step 5: Remove bay leaves and let the soup cool slightly. Puree the soup with an immersion blender until smooth and creamy. Alternatively, blend in batches with a regular blender. Stir in fresh lemon juice and adjust seasoning if needed.
6. Step 6: Serve the soup warm, drizzled with extra olive oil. Garnish with crumbled feta, fresh herbs, or toasted pine nuts as desired. Enjoy with crusty bread if you like.

Tips & Variations

• For a vegan version, use vegetable broth and skip the feta cheese garnish.
• Frozen cauliflower can be used directly without thawing, making preparation quicker.
• If fresh herbs aren’t available, substitute with one-third the amount of dried herbs for balanced flavor.
• Smoked paprika adds a subtle smoky depth but can be omitted if preferred.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, stirring occasionally. For longer storage, freeze the soup for up to 2 months. Thaw in the refrigerator overnight before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen cauliflower instead of fresh?

Yes, frozen cauliflower works well in this recipe. Add it directly to the pot without thawing, but you may need to adjust the cooking time slightly until it’s tender.

How can I make the soup creamier without cream?

The cauliflower itself creates a naturally creamy texture when blended. For extra richness, ensure it is cooked until very soft and blend thoroughly. Adding a splash of olive oil also enhances creaminess without dairy.

Mediterranean Cauliflower Soup with Herbs and Olive Oil Recipe

Print Recipe

★★★★★

4.9 from 60 reviews

A creamy and flavorful Mediterranean Cauliflower Soup made with fresh herbs, garlic, and olive oil. This comforting soup features tender cauliflower simmered with oregano, thyme, rosemary, and bay leaves, then pureed to a smooth texture and finished with lemon juice and optional garnishes like feta and pine nuts. Perfect as a light, nutritious meal or appetizer.

• Author: Mia
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Base Ingredients:

• 1 large head cauliflower (about 2 pounds), cut into florets
• 3 tablespoons extra virgin olive oil, plus more for drizzling
• 1 large yellow onion, diced
• 3 garlic cloves, minced
• 4 cups vegetable broth (or chicken broth)
• 1 cup water

Mediterranean Herb Blend:

• 2 tablespoons fresh oregano (or 2 teaspoons dried)
• 2 tablespoons fresh thyme (or 2 teaspoons dried)
• 1 tablespoon fresh rosemary, finely chopped
• 2 bay leaves

Flavor Enhancers:

• 1 teaspoon sea salt (adjust to taste)
• ½ teaspoon freshly ground black pepper
• 2 tablespoons fresh lemon juice
• ½ teaspoon smoked paprika (optional)

Garnish Options:

• Crumbled feta cheese
• Fresh herb sprigs
• Toasted pine nuts
• Crusty bread drizzled with olive oil

Instructions

1. Prepare the Aromatic Base: Heat the olive oil in a large, heavy-bottomed pot over medium heat. Add the diced onion and cook for 5-6 minutes until softened and translucent, with golden edges. Add the minced garlic and cook for another minute until fragrant, building a flavorful foundation for the soup.
2. Add the Cauliflower and Herbs: Add the cauliflower florets to the pot, stirring to coat them with the oil and onion mixture. Stir in the fresh oregano, thyme, rosemary, and bay leaves, distributing the herbs evenly. Cook for 3-4 minutes to let the cauliflower absorb the herbs.
3. Build the Soup Base: Pour in the vegetable broth and water until the cauliflower is covered by about an inch. Season with sea salt, black pepper, and smoked paprika if using. Bring the mixture to a boil, then reduce to a gentle simmer.
4. Simmer to Perfection: Cover the pot and simmer for 20-25 minutes until the cauliflower is tender and easily pierced with a fork, ensuring a smooth texture when blended.
5. Blend and Finish: Remove the bay leaves and let the soup cool slightly. Use an immersion blender to puree the soup until smooth and creamy. For an extra smooth texture, blend in batches using a regular blender. Stir in fresh lemon juice and adjust seasoning if needed.
6. Serve with Mediterranean Flair: Ladle the soup into bowls and drizzle each serving with extra virgin olive oil. Garnish with crumbled feta, fresh herb sprigs, or toasted pine nuts. Serve alongside crusty bread drizzled with olive oil if desired.

Notes

• For a vegan version, use vegetable broth and omit the feta cheese garnish.
• Frozen cauliflower can be used without thawing; just add it directly to the pot.
• If fresh herbs aren’t available, substitute with one-third the amount of dried herbs.
• Adjust the salt and lemon juice to your taste preference for optimal flavor balance.
• To achieve a creamier texture, blend thoroughly or strain if desired.

Keywords: Mediterranean cauliflower soup, cauliflower soup recipe, herb soup, creamy vegetable soup, vegetarian soup, healthy soup