Description
Warm up with a bowl of flavorful Mediterranean-style cauliflower soup that’s both vegan and gluten-free. This creamy soup is packed with nutritious ingredients like cauliflower, chickpeas, and a blend of aromatic spices. Perfect for a cozy meal on a chilly day!
Ingredients
Scale
For the Soup:
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 1 head cauliflower (about 5–6 cups florets)
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground turmeric
- 1/4 teaspoon crushed red pepper flakes (optional)
- 4 cups vegetable broth
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1/4 cup lemon juice
- Salt and pepper to taste
- 2 tablespoons tahini (optional for creaminess)
- Chopped fresh parsley and a drizzle of olive oil for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add the chopped onion and cook for 4–5 minutes until softened.
- Stir in the garlic, cumin, paprika, turmeric, and red pepper flakes if using. Cook for 1 minute until fragrant.
- Add the cauliflower florets and vegetable broth. Bring to a boil, then reduce heat and simmer for 15–20 minutes until the cauliflower is very tender.
- Add the chickpeas and cook for another 5 minutes to warm through.
- Blend the soup until smooth using an immersion blender, or leave some texture if preferred. Alternatively, transfer in batches to a blender.
- Stir in lemon juice, tahini if using, and season with salt and pepper.
- Serve hot, garnished with chopped parsley and a drizzle of olive oil.
Notes
- For extra protein, add diced cooked chicken or more chickpeas.
- This soup freezes well and tastes even better the next day.
- Serve with warm pita or crusty bread.
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 6g
- Sodium: 480mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 7g
- Protein: 9g
- Cholesterol: 0mg
