Creamy Mediterranean Cauliflower Soup for Meal Prep (Print Version)
Creamy Mediterranean cauliflower soup, perfect for healthy meal prep. This flavorful, wholesome soup is easy to make and ideal for a nutritious weeknight dinner.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 45 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Vegetarian, Gluten-Free
# Ingredients:
→ The Velvety Base
01 -
1 tbsp olive oil
02 -
1 yellow onion, chopped
03 -
3 cloves garlic, minced
04 -
1 large head cauliflower (about 2 lbs), chopped into florets
05 -
4 cups vegetable broth (low sodium)
→ Mediterranean Flavor Boosters
06 -
1/2 cup sun-dried tomatoes (oil-packed, drained and chopped)
07 -
1 tsp dried oregano
08 -
1/2 tsp dried thyme
09 -
1/4 cup fresh lemon juice
→ Creamy Finish & Garnish
10 -
1/2 cup plain Greek yogurt (2% or full-fat)
11 -
1/4 cup fresh parsley, chopped, for garnish
12 -
2 tbsp toasted pine nuts, for garnish
→ Seasoning Essentials
13 -
Salt and black pepper to taste
# Instructions:
01 -
Heat 1 tbsp olive oil in a large pot or Dutch oven over medium heat. Add 1 yellow onion, chopped, and cook until softened, about 5-7 minutes. Stir in 3 cloves garlic, minced, and cook for another minute until fragrant.
02 -
Add 1 large head cauliflower (about 2 lbs), chopped into florets, to the pot. Pour in 4 cups vegetable broth (low sodium). Stir in 1/2 cup sun-dried tomatoes (drained and chopped), 1 tsp dried oregano, and 1/2 tsp dried thyme.
03 -
Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the cauliflower is very tender. This step is crucial for achieving the smooth texture of your Creamy Mediterranean Cauliflower Soup: Meal Prep Ready.
04 -
Carefully transfer the hot soup in batches to a blender, or use an immersion blender directly in the pot. Blend until the soup is completely smooth and creamy. Return all blended soup to the pot if using a standard blender.
05 -
Stir in 1/4 cup fresh lemon juice and 1/2 cup plain Greek yogurt (2% or full-fat) into the soup until fully combined and warmed through. Do not boil after adding the yogurt to maintain its creamy texture for this Creamy Mediterranean Cauliflower Soup: Meal Prep Ready.
06 -
Season the soup generously with salt and black pepper to taste. Ladle the warm soup into bowls. Garnish each serving with 1/4 cup fresh parsley, chopped, and 2 tbsp toasted pine nuts before serving your delicious Creamy Mediterranean Cauliflower Soup: Meal Prep Ready!
# Notes:
01 -
Meal Prep Storage: This soup stores beautifully! Let it cool completely, then divide into airtight containers. It will keep in the refrigerator for up to 4-5 days, making it perfect for lunches or quick dinners.
02 -
Yogurt Tip: For the creamiest result, ensure your Greek yogurt is at room temperature before adding it to the warm soup. This prevents it from curdling and helps it incorporate smoothly.
03 -
Garnish Variations: If pine nuts aren't available, toasted slivered almonds or even a sprinkle of feta cheese make excellent garnishes. A drizzle of good quality extra virgin olive oil also adds a lovely finish.
04 -
Serving Suggestion: Serve this hearty soup with a side of crusty whole-grain bread or a light green salad for a complete and satisfying Mediterranean-inspired meal.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Immersion blender (or regular blender)
03 -
Cutting board
04 -
Chef's knife
05 -
Measuring cups
06 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 217 kcal
Total Fat: 10 g
Total Carbohydrate: 26 g
Protein: 13 g