I love how this soup is both nourishing and full of bold flavor. The combination of cumin, smoked paprika, and tahini gives it a rich, earthy taste, while the lemon juice brightens everything up. It’s naturally vegan, smooth, and satisfying without feeling heavy. Plus, it’s simple to make — all it takes is one pot, a quick blend, and a handful of fresh ingredients.
Ingredients
(Note: All ingredient amounts are listed in the recipe card below.)
1 large head of cauliflower, cut into florets 1 medium onion, chopped 3 cloves of garlic, minced 1 medium carrot, diced 2 tablespoons olive oil 1 teaspoon ground cumin 1 teaspoon smoked paprika 4 cups vegetable broth 1 can (14 oz) diced tomatoes, drained 1/2 cup tahini Juice of 1 lemon Salt and pepper, to taste Fresh parsley, for garnish Optional: Crusty bread for serving
Directions
I start by heating olive oil in a large pot over medium heat. Once it’s warm, I add the chopped onion and carrot, sautéing for about 5 minutes until they soften. Then I stir in the minced garlic, ground cumin, and smoked paprika, cooking for about a minute until fragrant.
Next, I add the cauliflower florets and stir to coat them in the spices and oil. I let them cook for 3–4 minutes to develop a bit of color and deepen the flavor.
I pour in the vegetable broth and add the drained diced tomatoes, then bring the mixture to a boil. Once it’s bubbling, I reduce the heat and let it simmer for about 20 minutes, or until the cauliflower is tender and easy to pierce with a fork.
When the cauliflower is ready, I remove the pot from the heat and stir in the tahini and lemon juice. Using an immersion blender, I puree the soup until smooth and creamy. If I don’t have one handy, I transfer the soup in batches to a blender. I season it with salt and pepper, adjusting to taste. If it’s too thick, I add a splash more broth or water until it reaches the perfect consistency.
Finally, I ladle the soup into bowls, garnish with fresh parsley, and serve it hot with a side of crusty bread for dipping.
Servings and Timing
This recipe makes about 4 servings. It takes around 10 minutes to prep and 25 minutes to cook, for a total of 35 minutes.
Variations
Sometimes I like to add a pinch of chili flakes or cayenne pepper for heat, or blend in roasted red peppers for extra smokiness. If I’m craving a heartier version, I stir in cooked chickpeas or lentils before serving. I’ve also topped it with a drizzle of olive oil or a spoonful of Greek yogurt for added creaminess. For a richer flavor, I roast the cauliflower first before blending it into the soup.
Storage/Reheating
I store leftovers in an airtight container in the fridge for up to 4 days. To reheat, I warm the soup gently on the stovetop over medium heat, stirring occasionally. It can also be frozen for up to 2 months — I just thaw it overnight in the fridge before reheating. If it thickens after chilling, I stir in a bit of broth or water to loosen it.
FAQs
Can I use frozen cauliflower instead of fresh?
Yes, frozen cauliflower works just as well — I just add it directly to the pot without thawing.
How do I keep the soup from tasting too bitter?
I make sure to sauté the cauliflower and spices before simmering; it helps develop a sweeter, deeper flavor.
Can I make this soup without tahini?
Yes, I can use almond butter or cashew cream instead, though tahini gives the soup its signature Mediterranean richness.
How can I make it spicier?
I add a pinch of cayenne pepper or chili flakes to the spice mix for a gentle heat.
Is this soup vegan?
Yes, it’s naturally vegan and dairy-free — just check that your broth is vegetable-based.
What other toppings can I use?
I love adding toasted nuts, croutons, or a swirl of olive oil on top for texture and flavor.
Can I make this recipe ahead of time?
Definitely. The flavors deepen as it sits, so it’s even better the next day.
What’s the best way to blend hot soup safely?
If using a blender, I let the soup cool slightly, remove the lid cap, and cover the top with a towel to release steam safely.
Can I add other vegetables?
Yes, I often add zucchini, celery, or roasted bell peppers for extra body and color.
What can I serve with this soup?
I like pairing it with warm pita bread, roasted chickpeas, or a simple Mediterranean salad.
Conclusion
This Mediterranean Cauliflower Soup is one of my favorite comfort dishes — creamy, nourishing, and filled with vibrant, earthy flavors. The tahini and lemon create a smooth, velvety base that pairs beautifully with the spices and cauliflower. Whether I make it for a cozy dinner or as part of my meal prep, it’s always a satisfying, healthy bowl of comfort that brings a touch of Mediterranean warmth to my kitchen.
A creamy, comforting Mediterranean Cauliflower Soup blended with tahini, lemon, and aromatic spices. This velvety vegan soup is rich, flavorful, and wholesome — the perfect balance of warmth and brightness in a nourishing one-pot meal.
Ingredients
1 large head of cauliflower, cut into florets
1 medium onion, chopped
3 cloves garlic, minced
1 medium carrot, diced
2 tablespoons olive oil
1 teaspoon ground cumin
1 teaspoon smoked paprika
4 cups vegetable broth
1 can (14 oz) diced tomatoes, drained
1/2 cup tahini
Juice of 1 lemon
Salt and pepper, to taste
Fresh parsley, for garnish
Optional: crusty bread for serving
Instructions
Heat olive oil in a large pot over medium heat.
Add onion and carrot, sautéing for about 5 minutes until softened.
Stir in garlic, cumin, and smoked paprika. Cook for 1 minute until fragrant.
Add cauliflower florets and cook for 3–4 minutes to develop flavor.
Pour in vegetable broth and drained diced tomatoes. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the cauliflower is tender.
Remove from heat and stir in tahini and lemon juice.
Use an immersion blender to puree until smooth and creamy, or blend in batches in a blender.
Season with salt and pepper to taste. Add more broth or water if needed to adjust consistency.
Ladle into bowls, garnish with parsley, and serve hot with crusty bread.
Notes
Use frozen cauliflower if preferred — no need to thaw before cooking.
Roast the cauliflower first for deeper, nutty flavor.
Add chili flakes, cayenne, or roasted red peppers for a spicier twist.
Substitute tahini with almond butter or cashew cream if desired.
Top with toasted nuts, olive oil, or croutons for extra texture.
Store leftovers in the fridge up to 4 days or freeze up to 2 months.
