Creamy Mediterranean Cauliflower Soup (Vegan, Meal Prep) (Print Version)
Creamy Mediterranean cauliflower soup is vegan, healthy, and perfect for meal prep. Enjoy this flavorful, nutrient-rich dish that's easy to make and satisfying.
# 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, Dairy-Free, Gluten-Free
# Ingredients:
→ The Velvety Base
01 -
1 large head cauliflower (about 2 lbs), cut into florets
02 -
4 cups vegetable broth
03 -
1/2 cup raw cashews, soaked in hot water for 15 minutes and drained
04 -
1 medium yellow onion, chopped
05 -
4 cloves garlic, minced
06 -
2 tbsp extra virgin olive oil
→ Mediterranean Flavor Weavers
07 -
1/2 cup sun-dried tomatoes (oil-packed), drained and chopped
08 -
1/4 cup Kalamata olives, pitted and sliced
09 -
1 tsp dried oregano
10 -
1/2 tsp dried thyme
11 -
2 tbsp fresh lemon juice
12 -
1 tsp sea salt (or to taste)
13 -
1/2 tsp black pepper (or to taste)
→ Freshness & Finishing Touches
14 -
2 cups fresh spinach
15 -
1/4 cup fresh parsley, chopped (for garnish)
16 -
1/4 tsp red pepper flakes (optional, for a kick)
# Instructions:
01 -
Start by soaking 1/2 cup raw cashews in hot water for 15 minutes. In a large pot or Dutch oven, heat 2 tbsp extra virgin olive oil over medium heat. Add 1 medium yellow onion, chopped, and cook for 5-7 minutes until softened. Stir in 4 cloves garlic, minced, and cook for another minute until fragrant.
02 -
Drain the soaked cashews. Add 1 large head cauliflower (about 2 lbs), cut into florets, 4 cups vegetable broth, and the drained cashews to the pot. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until the cauliflower is very tender. This forms the heart of your Creamy Mediterranean Cauliflower Soup – Vegan & Meal Prep.
03 -
Carefully transfer the cooked cauliflower mixture to a high-speed blender. Blend until completely smooth and creamy. You may need to do this in batches, depending on your blender size. Return the velvety smooth soup to the pot, ensuring it's well combined for the best Creamy Mediterranean Cauliflower Soup – Vegan & Meal Prep.
04 -
Stir in 1/2 cup sun-dried tomatoes, drained and chopped, 1/4 cup Kalamata olives, pitted and sliced, 1 tsp dried oregano, 1/2 tsp dried thyme, 2 tbsp fresh lemon juice, 1 tsp sea salt, and 1/2 tsp black pepper. Simmer for 5 minutes to allow flavors to meld and deepen.
05 -
Add 2 cups fresh spinach to the soup. Stir gently until the spinach has just wilted, which should take only 1-2 minutes. Avoid overcooking to maintain its vibrant color and nutrients, ensuring a fresh finish for your Creamy Mediterranean Cauliflower Soup – Vegan & Meal Prep.
06 -
Ladle the warm Creamy Mediterranean Cauliflower Soup – Vegan & Meal Prep into bowls. Garnish each serving with 1/4 cup fresh parsley, chopped, and 1/4 tsp red pepper flakes if desired for a little kick. Serve immediately and enjoy!
# Notes:
01 -
This soup is fantastic for meal prep! Store individual portions in airtight containers in the refrigerator for up to 4-5 days. Reheat gently on the stovetop or in the microwave.
02 -
For an even creamier texture, soak cashews overnight in cold water, or boil them for 10 minutes if you're short on time. This ensures they blend perfectly smooth.
03 -
Feel free to adjust the lemon juice, salt, and pepper to your preference. A pinch of nutritional yeast can also be added for a cheesy undertone.
04 -
Enjoy this hearty soup with a side of crusty bread for dipping, or a light green salad for a complete and satisfying meal.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Blender (immersion or high-speed)
03 -
Cutting board
04 -
Knife
05 -
Measuring cups and spoons
# Nutrition Facts (Per Serving):
Calories: 197 kcal
Total Fat: 11 g
Total Carbohydrate: 19 g
Protein: 7 g