Creamy Mediterranean Cauliflower Soup (Vegan, GF) (Print Version)
Creamy Mediterranean Cauliflower Soup is a healthy, flavorful vegan and gluten-free dish. Enjoy this vibrant, dairy-free soup packed with veggies and herbs.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 45 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Vegan, Gluten-Free, Dairy-Free
# Ingredients:
→ Aromatic Foundation
01 -
2 tbsp extra virgin olive oil
02 -
1 large yellow onion, chopped
03 -
4 cloves garlic, minced
→ Hearty Base & Creaminess
04 -
1 large head cauliflower (about 2 lbs), chopped into florets
05 -
4 cups low-sodium vegetable broth
06 -
1/2 cup raw cashews, soaked in hot water for 15 minutes and drained
07 -
2 tbsp tahini
→ Mediterranean Flavor Boosters
08 -
Juice of 1/2 lemon
09 -
1 tsp dried oregano
10 -
1/2 tsp ground cumin
11 -
1/2 tsp smoked paprika
12 -
1/4 tsp red pepper flakes (optional)
13 -
Salt and black pepper to taste
→ Fresh Finish
14 -
1/4 cup fresh parsley, chopped
# Instructions:
01 -
Begin by soaking 1/2 cup raw cashews in hot water for 15 minutes; drain well. Chop 1 large yellow onion and mince 4 cloves garlic. Cut 1 large head cauliflower (about 2 lbs) into florets, preparing for your Creamy Mediterranean Cauliflower Soup (Vegan, GF).
02 -
In a large pot or Dutch oven, heat 2 tbsp extra virgin olive oil over medium heat. Add the chopped 1 large yellow onion and cook for 5-7 minutes until softened. Stir in the 4 cloves minced garlic and cook for another minute until fragrant.
03 -
Add the chopped 1 large head cauliflower florets to the pot. Stir in 1 tsp dried oregano, 1/2 tsp ground cumin, 1/2 tsp smoked paprika, and 1/4 tsp red pepper flakes (if using). Sauté for 3-5 minutes, allowing the flavors to meld before the next step for this Creamy Mediterranean Cauliflower Soup (Vegan, GF).
04 -
Pour in 4 cups low-sodium vegetable broth. Bring the mixture to a boil, then reduce heat to medium-low, cover, and simmer for 15-20 minutes, or until the cauliflower is very tender when pierced with a fork.
05 -
Carefully transfer the cooked soup mixture to a high-speed blender. Add the drained 1/2 cup raw cashews, 2 tbsp tahini, and the juice of 1/2 lemon. Blend on high until completely smooth and creamy, ensuring no cashew pieces remain. This creates the signature texture of your Creamy Mediterranean Cauliflower Soup (Vegan, GF).
06 -
Return the blended soup to the pot. Season generously with salt and black pepper to taste. Stir in 1/4 cup fresh parsley, chopped, just before serving. Heat gently if needed, but do not boil after blending this delightful Creamy Mediterranean Cauliflower Soup (Vegan, GF).
# Notes:
01 -
For an even deeper flavor, roast the cauliflower florets with a drizzle of olive oil and a pinch of salt before adding them to the pot. This adds a lovely caramelized note.
02 -
Store leftover soup in an airtight container in the refrigerator for up to 4-5 days, or freeze for up to 2-3 months. Thaw overnight in the fridge and reheat gently on the stovetop.
03 -
If you don't have cashews, you can try 1/4 cup of raw sunflower seeds or blanched almonds for creaminess, though the flavor profile will subtly change. For tahini, a mild nut butter like cashew butter could work in a pinch.
04 -
Serve this delicious soup with a swirl of extra tahini, a sprinkle of fresh parsley, a few toasted pita chips, or a side of crusty bread for dipping.
# Tools You'll Need:
01 -
large pot or Dutch oven
02 -
high-speed blender
03 -
cutting board
04 -
chef's knife
05 -
measuring cups
06 -
measuring spoons
# Nutrition Facts (Per Serving):
Calories: 198 kcal
Total Fat: 13 g
Total Carbohydrate: 18 g
Protein: 7 g