Description
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.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 260
- Sugar: 6g
- Sodium: 640mg
- Fat: 19g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 5g
- Protein: 8g
- Cholesterol: 0mg
