This creamy and flavorful cauliflower soup is enhanced with Mediterranean spices like cumin, turmeric, and paprika. Roasting the cauliflower first brings out its natural sweetness, while the spices and fresh dill add a wonderful depth of flavor. The use of whole milk makes the soup creamy without being too heavy, creating a light yet comforting meal.

Full Recipe:

Ingredients

For the Soup:

• 2 heads of cauliflower (about 4 pounds)

• Kosher salt and black pepper

• Extra virgin olive oil

• 1 small yellow onion, chopped

• 5 garlic cloves, chopped

• 2 teaspoons ground cumin

• 2 ½ teaspoons sweet paprika

• 1 teaspoon ground sumac

• ¼ teaspoon ground turmeric

• 32 ounces (4 cups) low-sodium vegetable broth

• 2 cups whole milk or unseasoned, unsweetened plant-based milk

• Juice of ½ lemon

• 1 cup chopped fresh dill

Directions

1. Prepare and Roast the Cauliflower: Preheat the oven to 425°F. Cut the cauliflower into florets, season with salt, pepper, and olive oil, and spread evenly on a sheet pan. Roast for about 45 minutes, turning halfway, until tender and browned.

2. Sauté the Aromatics: While the cauliflower roasts, heat 2 tablespoons of olive oil in a large pot over medium heat. Add the onion and cook until translucent, about 7 minutes. Add the garlic, cumin, paprika, sumac, and turmeric, and stir for 1 minute until fragrant.

3. Simmer the Soup: Add ¾ of the roasted cauliflower to the pot and stir well with the spices. Add the vegetable broth and 1 cup of water. Bring to a boil, then lower the heat to medium and simmer for 5-7 minutes.

4. Blend the Soup: Use an immersion blender to blend the soup to your desired smoothness (keeping it slightly chunky is fine). Alternatively, transfer the soup to a blender, blending in batches.

5. Finish the Soup: Stir in the milk, lemon juice, and reserved cauliflower. Warm through and adjust seasoning with salt as needed. Stir in the fresh dill just before serving.

Nutrients (Per Serving)

• Calories: 126.6 kcal

• Carbohydrates: 19.4g

• Protein: 7.9g

• Fat: 3.5g

• Saturated Fat: 1.8g

• Fiber: 5.4g

• Sugar: 9.2g

• Vitamin A: 1156.1 IU

• Vitamin C: 102.7 mg

• Calcium: 175.7 mg

• Iron: 2.1 mg

This soup is a great option for a light but comforting meal, full of vibrant flavors and textures. Enjoy it on a cold day with some crusty bread or a side salad!

Roasting Cauliflower: Unlocking Natural Sweetness

The key to this soup’s depth of flavor lies in roasting the cauliflower. When cauliflower is roasted, its natural sugars caramelize, bringing out a sweetness that balances the savory spices and adds complexity to the soup. Roasting also gives the cauliflower a slightly crispy, browned texture, which adds to the richness of the flavor. By spreading the cauliflower florets on a baking sheet, seasoning them with salt, pepper, and olive oil, and roasting them at 425°F, you’re not just softening the vegetable; you’re intensifying its natural taste, making it the perfect base for a flavorful soup.

The roasting process is simple, but its impact is profound. The cauliflower becomes tender, with edges that are golden and slightly crispy, which contributes an earthy sweetness to the overall flavor profile. As it roasts, the cauliflower develops a depth of flavor that can’t be achieved through steaming or boiling alone. This step enhances the soup’s overall taste and texture, setting it apart from simpler cauliflower soups that might not have the same rich, sweet undertones.

Mediterranean Spices: Cumin, Paprika, Sumac, and Turmeric

The spices used in this soup draw inspiration from Mediterranean cuisine, where warm and fragrant spices are often combined to create complex, aromatic dishes. Cumin, sweet paprika, sumac, and turmeric work together to form a spice blend that gives the soup its unique, comforting flavor.

• Cumin is a warm, earthy spice that adds a subtle smokiness to the soup. It pairs beautifully with the cauliflower and enhances its natural flavor without overpowering it.

• Sweet paprika offers a mild, sweet pepper flavor, bringing a rich red hue to the soup while adding a gentle spice that complements the other ingredients.

• Sumac is a tangy, citrusy spice commonly used in Mediterranean cooking. It adds a refreshing note that brightens up the richness of the roasted cauliflower and balances the sweetness of the vegetable.

• Turmeric, with its vibrant yellow color, adds warmth and depth to the soup. It’s known for its anti-inflammatory properties, but in this dish, it contributes to the earthiness and complexity of the flavor.

The balance of these spices creates a soup that is rich and savory, with just enough warmth and depth to keep each spoonful interesting without overwhelming the senses.

The Role of Aromatics: Onion and Garlic

While the cauliflower is roasting, sautéing the aromatics—onion and garlic—provides the foundation for the soup’s flavor. The onion softens and caramelizes, adding a natural sweetness to the soup, while the garlic becomes fragrant and mellow, infusing the base with its savory aroma. Sautéing the spices with the onions and garlic ensures that they release their oils, helping to distribute the spices evenly throughout the soup and enhancing their natural flavors.

This step is crucial because it helps build the base of the soup before the roasted cauliflower is added. The combination of sautéed onion and garlic creates a savory layer that pairs perfectly with the sweetness of the roasted cauliflower and the warmth of the spices.

Creating the Creamy Soup Base

Once the cauliflower is roasted, it is added to the sautéed aromatics and spices, creating the perfect base for the soup. The addition of low-sodium vegetable broth helps to create a flavorful liquid base, while the whole milk (or plant-based milk) provides creaminess without being too heavy. The milk adds a velvety texture that coats the cauliflower, creating a rich, smooth soup.

The vegetable broth contributes a savory depth, making the soup hearty and satisfying. The addition of lemon juice brightens the soup, adding a refreshing tang that balances the richness of the milk and the sweetness of the cauliflower. The lemon’s acidity cuts through the richness of the dish, helping to create a well-rounded, balanced flavor.

Using an immersion blender, the soup is blended to a smooth consistency, but it can also be kept slightly chunky for a more textured soup. The creamy, smooth base is comforting and soothing, while the slight chunks of cauliflower provide a pleasant bite.

Fresh Dill: A Burst of Freshness

Just before serving, fresh dill is stirred into the soup, adding a pop of green and a burst of freshness. Dill’s bright, herbaceous flavor perfectly complements the earthiness of the cauliflower and the warmth of the spices. Its refreshing taste cuts through the richness of the soup, adding an aromatic and flavorful finish.

Dill is a common herb in Mediterranean cuisine, and its inclusion in this soup ties together the Mediterranean flavors, creating a truly harmonious dish. The dill also provides a lovely visual contrast against the creamy soup, enhancing its overall appeal.

Serving Suggestions

This cauliflower soup is a perfect standalone meal, but it can also be paired with a variety of sides to enhance the dining experience. For a light meal, serve it with a side salad, such as a simple Greek salad with cucumbers, tomatoes, and feta, dressed in olive oil and lemon juice. The freshness of the salad balances the warmth and creaminess of the soup.

For a heartier meal, serve the soup with crusty bread or a warm baguette for dipping. The bread will soak up the rich, flavorful soup, creating the ultimate comfort food experience. You can also add a dollop of Greek yogurt or a drizzle of extra virgin olive oil for added richness and flavor.

Health Benefits of Cauliflower Soup

This creamy cauliflower soup is not only flavorful but also packed with nutrients. Cauliflower is an excellent source of vitamins C and K, fiber, and antioxidants, which are beneficial for overall health. The spices used in this soup, such as cumin, turmeric, and paprika, also provide a variety of health benefits, from anti-inflammatory properties to digestive support.

Using whole milk adds a rich, creamy texture, but you can easily substitute plant-based milk if you prefer a dairy-free version. The soup is naturally low in calories and fat, making it a great option for those looking for a light yet satisfying meal.

Conclusion

This creamy cauliflower soup with Mediterranean spices is a comforting and flavorful dish that brings warmth and depth to your dining table. The combination of roasted cauliflower, aromatic spices, and fresh dill creates a soup that is rich yet light, making it perfect for any occasion. Whether enjoyed on a chilly day or as a light meal, this soup is a delicious way to savor the natural sweetness of cauliflower while indulging in the bold flavors of Mediterranean cuisine.