This roasted cauliflower soup is a perfect blend of warmth and comfort, with layers of Mediterranean spices enhancing its depth of flavor. Roasting the cauliflower brings out a natural sweetness, while cumin, turmeric, and sumac add earthy, citrusy, and smoky notes. A touch of lemon juice and fresh dill balances the richness, making each spoonful a burst of flavor. Creamy without being heavy, this soup is an excellent choice for a cozy meal, whether you’re looking for a light lunch or a flavorful dinner starter. Serve it with a slice of crusty bread, a sprinkle of extra dill, and a drizzle of olive oil for the ultimate comforting experience.
Full Recipe:
Ingredients:
- 2 heads of cauliflower (about 4 pounds)
- 2 tbsp extra virgin olive oil
- 1 small yellow onion, chopped
- 5 garlic cloves, chopped
- 2 tsp ground cumin
- 2 ½ tsp sweet paprika
- 1 tsp ground sumac (or substitute with lemon zest)
- ¼ tsp ground turmeric
- 4 cups low-sodium vegetable broth
- 1 cup water
- 2 cups whole milk (or unsweetened plant-based milk)
- Juice of ½ lemon
- 1 cup fresh dill, chopped
- Kosher salt and black pepper to taste
Directions:
- Preheat the oven to 425°F (218°C). Cut the cauliflower into florets and spread them evenly on a baking sheet. Drizzle with 1 tbsp olive oil, season with salt and pepper, and roast for 45 minutes, turning halfway.
- Sauté the aromatics. In a large pot or Dutch oven, heat the remaining 1 tbsp olive oil over medium heat. Add the onion and cook until translucent (about 7 minutes). Stir in the garlic, cumin, paprika, sumac, and turmeric, and cook for 1 more minute until fragrant.
- Simmer. Add ¾ of the roasted cauliflower to the pot, stirring to coat in the spices. Pour in the broth and water, bring to a boil, then reduce heat and simmer for 5-7 minutes.
- Blend the soup. Use an immersion blender to purée the soup until smooth (or blend in batches in a food processor, leaving room for steam to escape).
- Finish and serve. Return the pot to medium heat and stir in the milk, lemon juice, and reserved cauliflower florets. Adjust salt and pepper to taste. Stir in fresh dill before serving.
Prep Time: 15 minutes | Cooking Time: 50 minutes | Total Time: 65 minutes
Kcal: 126 kcal per serving | Servings: 6
Why You’ll Love This Roasted Cauliflower Soup
- Deep, Complex Flavors: Roasting cauliflower before blending it into a soup enhances its natural sweetness while adding a slightly smoky depth.
- Warm Mediterranean Spices: Ingredients like cumin, paprika, sumac, and turmeric give the soup a fragrant, earthy, and slightly citrusy undertone.
- Creamy Without Being Heavy: Unlike traditional cream-based soups, this recipe uses whole milk (or plant-based alternatives) to maintain a silky texture without overpowering the natural flavors.
- Healthy and Nutritious: Packed with fiber, vitamins, and antioxidants, this soup supports overall well-being while being low in calories.
- Versatile and Adaptable: It’s easy to customize with different toppings, mix-ins, or dietary substitutions.
- Make-Ahead Friendly: This soup stores well, making it perfect for meal prep. You can refrigerate or freeze it for later use.
The Key to Perfect Roasted Cauliflower Soup
The success of this soup depends on a few key factors:
1. Choosing the Right Cauliflower
Look for firm, fresh cauliflower heads with tightly packed florets and no browning. The fresher the cauliflower, the better the flavor and texture of the soup.
2. Roasting for Maximum Flavor
Roasting is what makes this soup stand out. High-heat roasting caramelizes the edges of the cauliflower, bringing out its sweetness and adding a subtle smokiness. Make sure to spread the florets in a single layer on a baking sheet and turn them halfway through for even browning.
3. Layering Spices for Depth
Instead of simply adding spices at the end, this recipe incorporates them during the sautéing process. Cooking cumin, paprika, sumac, and turmeric with onions and garlic helps release their essential oils, intensifying their flavors before they’re blended into the soup.
4. Balancing the Flavors
The combination of spices gives this soup a warm and slightly smoky taste, but the final touch comes from a splash of lemon juice and a handful of fresh dill. The acidity from the lemon brightens the dish, while the dill adds a fresh, slightly anise-like finish that balances out the richness.
Nutritional Benefits of Cauliflower Soup
This soup is not only delicious but also loaded with health benefits. Here’s why it’s a fantastic addition to your diet:
- Rich in Fiber: Cauliflower is an excellent source of fiber, promoting digestive health and keeping you full for longer.
- Packed with Antioxidants: Spices like turmeric and sumac contain powerful antioxidants that help reduce inflammation and support immune function.
- Low in Calories: With only around 126 kcal per serving, this soup is a great option for those looking to enjoy a satisfying meal without excess calories.
- Good Source of Vitamins and Minerals: Cauliflower is high in vitamin C, vitamin K, folate, and potassium, all of which are essential for overall health.
- Supports Heart Health: The combination of olive oil, fiber-rich cauliflower, and anti-inflammatory spices contributes to heart health by reducing bad cholesterol levels and promoting circulation.
How to Serve This Roasted Cauliflower Soup
This soup is incredibly versatile and can be enjoyed in different ways depending on the occasion. Here are some serving suggestions:
1. With Rustic Bread:
A slice of warm, crusty bread is the perfect accompaniment to this creamy soup. Try dipping fresh focaccia, sourdough, or a multigrain roll for extra texture and flavor.
2. As a Starter:
Serve this soup as an appetizer before a main dish like grilled chicken, fish, or roasted vegetables. Its bold flavors complement Mediterranean and Middle Eastern dishes beautifully.
3. Topped with Crunchy Garnishes:
For added texture and flavor, top your soup with toasted nuts (such as pine nuts or almonds), croutons, or crispy chickpeas.
4. Swirled with Yogurt or Tahini:
A drizzle of Greek yogurt or tahini can add creaminess and a subtle tangy contrast to the warm spices in the soup.
5. Paired with a Fresh Salad:
A bright, citrusy salad like an arugula and lemon salad or an orange and beet salad balances the warmth of the soup with a refreshing contrast.
How to Store and Reheat
One of the best things about this roasted cauliflower soup is that it keeps well, making it a great option for meal prep.
Refrigeration:
Store leftovers in an airtight container in the fridge for up to 4 days. When reheating, warm it over medium heat, stirring occasionally. Avoid bringing it to a boil, as this may alter the texture.
Freezing:
If you plan to freeze the soup, it’s best to do so before adding the milk to prevent separation. Store it in a freezer-safe container for up to 2 months. When ready to eat, thaw in the fridge overnight, reheat, and stir in the milk just before serving.
Variations and Substitutions
This recipe is already packed with flavor, but here are some creative ways to customize it based on dietary needs or personal preferences:
1. Make it Vegan
Swap the whole milk for unsweetened almond milk, coconut milk, or cashew cream to create a dairy-free version of this soup.
2. Add Protein
For extra protein, stir in cooked chickpeas, shredded chicken, or even a poached egg before serving.
3. Spice It Up
If you love a little heat, add a pinch of cayenne pepper or red pepper flakes for a spicy kick.
4. Make It Even Creamier
If you prefer an ultra-creamy texture, blend the entire batch of soup until completely smooth. You can also stir in a bit of heavy cream or cashew cream for added richness.
Conclusion:
This Roasted Cauliflower Soup with Mediterranean Spices is a must-try for anyone who enjoys bold, comforting, and nutritious meals. With its perfect balance of creamy texture, deep roasted flavors, and warm spices, it stands out as an excellent addition to your meal rotation.
Not only is it incredibly easy to make, but it’s also highly customizable, making it suitable for a variety of dietary needs. Whether you’re serving it as a light dinner, a meal prep option, or a starter for a Mediterranean feast, this soup is sure to impress.