Mediterranean Cauliflower Vegetable Soup

🥦 Mediterranean Cauliflower Vegetable Soup (No Meat)

Serves: 4–6
Prep: 10 minutes
Cook: 25–30 minutes

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🧄 Ingredients

• 1 medium head cauliflower, chopped

• 1 large onion, diced

• 2 carrots, sliced

• 1 celery stalk, chopped

• 3 cloves garlic, minced

• 2 tbsp extra-virgin olive oil

• 1 tsp ground cumin

• ½ tsp turmeric

• ½ tsp paprika

• ½ tsp dried thyme or oregano

• Salt & black pepper to taste

• 5–6 cups vegetable broth or water

• Juice of ½ lemon

• Fresh parsley or cilantro, chopped

Optional Add-Ins (Mediterranean style)

• Zucchini or spinach

• A handful of chickpeas (for protein)

• Chili flakes for heat

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🔪 Instructions

1. Sauté the base
   Heat olive oil in a large pot over medium heat.
   Add onion, carrot, and celery. Cook 5–6 minutes until soft.

2. Add garlic & spices
   Stir in garlic, cumin, turmeric, paprika, thyme, salt, and pepper.
   Cook 30 seconds until fragrant.

3. Add cauliflower & broth
   Add cauliflower and vegetable broth.
   Bring to a boil, then reduce to a simmer.

4. Cook
   Simmer 20–25 minutes until cauliflower is very tender.

5. Blend (optional)
   For creamy soup, blend partially or fully with an immersion blender.
   Or leave chunky if you prefer texture.

6. Finish
   Stir in lemon juice. Adjust seasoning.
   Garnish with fresh herbs.

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🍽 How to Enjoy

• Eat warm as a light lunch or dinner

• Pair with olive oil drizzle or lemon zest

• Serve with whole-grain bread if desired

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🥗 Why People Love This Soup

• Very low in calories

• High in fiber and water

• Naturally plant-based & gluten-free

• Keeps you full without heaviness