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Steaming bowl of creamy white cauliflower soup on marble.

Healthy Mediterranean Cauliflower Soup

Enjoy a flavorful and healthy Mediterranean Cauliflower Soup, perfect for a quick and easy vegetarian dinner. This soup is packed with vegetables and Mediterranean flavors.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Course: dinner, Soup
Cuisine: Mediterranean
Calories: 180
Ingredients Method Notes

Ingredients
  

Ingredients
  • 1 large cauliflower chopped
  • 1 tablespoon olive oil
  • 1 onion chopped
  • 2 cloves garlic minced
  • 4 cups vegetable broth
  • 14.5 ounce diced tomatoes undrained
  • 0.5 cup Kalamata olives pitted and chopped
  • 0.25 cup sun-dried tomatoes oil-packed, drained and chopped
  • 1 teaspoon dried oregano
  • 0.5 teaspoon red pepper flakes optional
  • to taste Salt and pepper
  • Fresh parsley chopped (for garnish)
  • Lemon wedges for serving

Method
 

  1. Heat olive oil in a pot over medium heat. Add onion and cook until softened, about 5 minutes.
  2. Add garlic and cook for 1 minute more, until fragrant.
  3. Add cauliflower, broth, tomatoes, olives, sun-dried tomatoes, oregano, and red pepper flakes (if using).
  4. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until cauliflower is tender.
  5. Blend the soup until smooth using an immersion blender or regular blender. Return to the pot.
  6. Season with salt and pepper to taste.
  7. Serve hot, garnished with fresh parsley and a squeeze of lemon juice.

Notes

Adjust the amount of red pepper flakes to control the spiciness of the soup.