This Mediterranean-Style Cauliflower Soup fits perfectly into my busy family life because it’s so versatile. I can make a big batch on Sunday and we can enjoy it for lunch throughout the week. And because it’s so healthy and filling, I don’t feel guilty about serving it with a side of crusty bread for dipping. The Mediterranean Diet: A Heart-Healthy Eating Plan has so many great ideas.
I’ve perfected this recipe over the years, and I’m so excited to share it with you. Trust me, once you try this Mediterranean-Style Cauliflower Soup, it will become a staple in your kitchen too!
Ingredients: A Symphony of Mediterranean Flavors
- 1 large head of cauliflower, cut into florets
- 2 tablespoons olive oil, plus more for drizzling
- 1 large onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1/2 cup Kalamata olives, pitted and chopped
- 1/4 cup sun-dried tomatoes, oil-packed, drained and chopped
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- Fresh parsley, chopped, for garnish
- Lemon wedges, for serving
Okay, so here’s the deal with the ingredients. I always use good quality olive oil. My favorite brand is Partanna, but any extra virgin olive oil will do. You can usually find it at specialty grocery stores or online. If you can’t find Kalamata olives, any brine-cured olive will work just fine. Their intense, salty flavor adds depth that perfectly complements the other ingredients. I prefer the oil-packed sun-dried tomatoes because they have a richer flavor, but the dry-packed ones will also work – just rehydrate them in hot water for a few minutes before chopping.
Here’s a trick I learned from my mom: to easily peel garlic, just smash the clove with the side of a knife. The skin will come right off!
For a cost-saving tip, buy cauliflower when it’s in season (usually fall and winter). It’s much cheaper then, and you can often find it on sale. I like to buy a few heads at a time and freeze the extra florets for later use. Just blanch them for a few minutes in boiling water before freezing to help preserve their texture. Blanching helps to preserve the cauliflower’s color, flavor, and nutrients, ensuring it remains delicious even after being frozen.
Leftover sun-dried tomatoes can be stored in the fridge in a jar filled with olive oil. They’ll last for weeks! And leftover Kalamata olives? I just pop them in a resealable container with a little bit of their brine.
I use low sodium vegetable broth. I find it best so I can control the salt level. The key is to start with a blank canvas, allowing you to build the flavors precisely to your liking.
Step-by-Step Instructions: Crafting Your Soup
- Preheat your oven to 400°F (200°C). On a large baking sheet, toss the cauliflower florets with 1 tablespoon of olive oil, salt, and pepper. Roast for 20-25 minutes, or until the cauliflower is tender and slightly browned. Don’t worry if some of the florets get a little charred – that just adds to the flavor! In my kitchen, this usually takes about 22 minutes, but ovens vary, so keep an eye on it.
- While the cauliflower is roasting, heat the remaining 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. You’ll know it’s ready when the onion is translucent and starting to turn golden. I like to stir it occasionally to make sure it doesn’t burn. Sautéing the onion until it’s perfectly softened creates a sweet base that complements the roasted cauliflower.
- Add the minced garlic to the pot and cook for another minute, until fragrant. Be careful not to burn the garlic – burnt garlic is bitter and can ruin the flavor of the soup. I learned that the hard way! Cooking the garlic until fragrant releases its aromatic oils, infusing the soup with a warm and inviting essence.
- Pour in the vegetable broth and diced tomatoes. Stir in the Kalamata olives, sun-dried tomatoes, oregano, basil, and red pepper flakes (if using). Bring to a simmer. The diced tomatoes contribute a subtle acidity that balances the richness of the cauliflower.
- Once the roasted cauliflower is ready, add it to the pot with the broth and tomatoes. Reduce the heat to low, cover, and simmer for 15-20 minutes to allow the flavors to meld. It should smell like a Mediterranean garden in your kitchen right now! While that’s cooking, I like to tidy up the kitchen or maybe even sneak in a quick chapter of my book.
- Carefully transfer the soup to a blender or use an immersion blender to puree until smooth and creamy. If using a regular blender, be sure to vent the lid to prevent pressure from building up. I usually do this in batches to avoid any spills.
- Taste and adjust the seasoning with salt and pepper as needed. Remember, the olives and sun-dried tomatoes are already salty, so you may not need much extra salt.
- Serve hot, garnished with fresh parsley and a squeeze of lemon juice. The lemon juice really brightens up the flavor of the soup. A squeeze of lemon juice adds a zesty brightness that elevates the entire flavor profile.
Here’s my secret for extra creamy soup: add a tablespoon of cashew cream or a splash of coconut milk at the end. It adds a richness that’s just divine!
And here’s a time-saver for busy weeknights: roast the cauliflower ahead of time on the weekend. Then, when you’re ready to make the soup, just skip straight to step 2. Boom! Dinner on the table in under 30 minutes.
If you find that your soup is too thick, just add a little more vegetable broth until it reaches your desired consistency. And if it’s too thin, simmer it for a few more minutes, uncovered, to allow some of the liquid to evaporate.
Serving Ideas: Beyond the Bowl
My family enjoys this Mediterranean-Style Cauliflower Soup in so many ways! The kids love it when I serve it with grilled cheese sandwiches for dipping. It’s the perfect comfort food combo. My husband prefers it with a side of crusty bread and a sprinkle of Parmesan cheese.
This soup is perfect for a light lunch, a cozy dinner, or even as a starter for a dinner party. I often make it when I’m hosting a potluck because it’s always a crowd-pleaser and it’s easy to transport.
For presentation, I learned that a swirl of olive oil and a sprinkle of fresh parsley make the soup look extra fancy. And a few toasted pine nuts add a nice crunch.
If you have extras (which is rare in my house!), the soup keeps well in the fridge for up to 3 days. Just reheat it gently on the stovetop or in the microwave. You can also freeze it for longer storage. Just be sure to let it cool completely before transferring it to freezer-safe containers.
During the summer, I like to serve this soup chilled, almost like a gazpacho. It’s so refreshing! And during the holidays, I add a pinch of nutmeg and a dollop of crème fraîche for a festive touch.
My friends always ask for the recipe when I make this soup. It’s just that good! It is so similar to Marry Me Chicken Soup
FAQs: Your Questions Answered
- Can I use frozen cauliflower instead of fresh? Oh, I’m so glad you asked! Yes, you absolutely can use frozen cauliflower. It’s a great time-saver, especially on busy weeknights. Just make sure to thaw it completely and drain off any excess water before roasting it. Otherwise, your soup might end up a little watery. I’ve done it both ways, and honestly, the difference in taste is minimal. You know what I do when that happens? I roast it a bit longer to get the best results.
- I don’t have Kalamata olives. Can I use something else? Yes, definitely! Kalamata olives have a distinctive, briny flavor, but any brine-cured olive will work just fine. I’ve used Castelvetrano olives before, and they were delicious. You could also try using green olives, but they have a milder flavor, so you might want to add a little extra salt to compensate. My family prefers the Kalamata, but it’s all about personal preference.
- Can I make this soup vegan? Absolutely! This soup is already vegetarian, and it’s easy to make it vegan. Just make sure you’re using vegetable broth (not chicken broth) and skip the Parmesan cheese garnish. You can also add a dollop of cashew cream or coconut milk for extra creaminess.
- I don’t have an immersion blender. Can I use a regular blender? Yes, you can use a regular blender, but be very careful when blending hot liquids. Always vent the lid to prevent pressure from building up. I usually do this in batches to avoid any spills. The first time I made soup in a blender, I forgot to vent the lid, and the soup exploded everywhere! It was a total mess!
- Can I add other vegetables to this soup? Definitely! This soup is very versatile, and you can easily add other vegetables to it. I’ve added carrots, celery, and zucchini before, and they were all delicious. Just roast them along with the cauliflower for the best flavor. My blog readers have suggested adding spinach or kale at the end for an extra boost of nutrients.
- How long does this soup last in the fridge? This soup will last in the fridge for up to 3 days. Just make sure to store it in an airtight container. It’s also freezer-friendly, so you can make a big batch and freeze some for later. I like to freeze it in individual portions for easy lunches.
- My soup is too thick. What should I do? If your soup is too thick, just add a little more vegetable broth until it reaches your desired consistency. You can also add a splash of water or milk. I’ve even added a little bit of white wine before, and it was delicious!
- My soup is too bland. How can I add more flavor? If your soup is too bland, try adding a little bit of lemon juice, salt, pepper, or red pepper flakes. You can also add a pinch of smoked paprika for a smoky flavor. And don’t be afraid to experiment with different herbs and spices!
My Final Thoughts
This Mediterranean-Style Cauliflower Soup holds a special place in my heart because it reminds me of that little cafe in Santorini and the wonderful memories I made there. It’s also a reminder that healthy food can be delicious and satisfying.
My Pro Tips:
- Roast the cauliflower: This is the key to getting the best flavor in this soup. Don’t skip this step!
- Don’t be afraid to experiment with different herbs and spices: This soup is very versatile, so feel free to add your own personal touch.
- Add a squeeze of lemon juice at the end: This brightens up the flavor of the soup and adds a touch of acidity.
Here are a few variations I’ve tried with my family:
- Spicy: Add more red pepper flakes or a pinch of cayenne pepper for a spicy kick. My husband loves this version!
- Creamy: Add a dollop of crème fraîche or Greek yogurt for extra creaminess. The kids devour this version!
- Cheesy: Sprinkle Parmesan cheese or crumbled feta cheese on top for a cheesy flavor. This is my personal favorite!
I’d love to hear how you make this Mediterranean-Style Cauliflower Soup your own! Feel free to share your tips and variations in the comments below.
I hope you enjoy making this soup as much as I do. Happy cooking!