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–+ servings
Cauliflower Soup Recipe

Creamy Cauliflower Soup Recipe That'll Warm Your Soul

This gluten-free Cauliflower Soup Recipe is flavorful, nutrient-packed, and easily customizable for everyone to enjoy.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 4 cups cauliflower florets frozen cauliflower can be used directly
  • 1 medium onion diced; yellow or white onion, shallots can be substituted
  • 2 cloves garlic minced
  • 2 tablespoons olive oil high-quality preferred
  • 4 cups vegetable broth chicken broth can be substituted
For Seasoning
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 2 leaves bay leaves
  • 1/2 teaspoon salt to taste
  • 1/4 teaspoon pepper to taste
  • 1/2 teaspoon smoked paprika optional
  • 1-2 tablespoons lemon juice adjust to taste
For Garnish
  • 1/2 cup feta cheese crumbled, omit for vegan
  • 1/4 cup pine nuts toasted, optional
  • fresh herbs e.g., parsley, optional

Equipment

  • Heavy-bottomed pot
  • Immersion blender

Method
 

Step‑by‑Step Instructions
  1. Heat 2 tablespoons of olive oil in a heavy-bottomed pot over medium heat. Add 1 diced onion and sauté for about 5-6 minutes until soft and translucent. Add 2 minced garlic cloves and cook for an additional minute until fragrant.
  2. Add 4 cups of cauliflower florets, stirring well to coat in the olive oil and aromatics. Mix in 1 teaspoon each of oregano, thyme, and rosemary, along with 2 bay leaves. Cook for 3-4 minutes.
  3. Pour in 4 cups of vegetable broth to cover the cauliflower. Season with 1/2 teaspoon salt, 1/4 teaspoon pepper, and optional 1/2 teaspoon smoked paprika. Bring to a boil, then simmer for 20-25 minutes until the cauliflower is tender.
  4. Once softened, remove bay leaves and let the soup cool slightly. Blend until creamy with an immersion blender, stirring in 1-2 tablespoons of lemon juice, then adjust seasoning if needed.
  5. Ladle the soup into bowls, drizzling with a bit of olive oil. Garnish with crumbled feta, toasted pine nuts, or fresh herbs, then serve warm.

Nutrition

Serving: 1bowlCalories: 180kcalCarbohydrates: 15gProtein: 5gFat: 12gSaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 5mgSodium: 400mgPotassium: 600mgFiber: 4gSugar: 3gVitamin A: 500IUVitamin C: 60mgCalcium: 200mgIron: 2mg

Notes

Fresh vegetables enhance flavor; always taste and adjust seasonings after blending for the best results.

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