Go ahead and add roasted cauliflower soup to your menu for this week. Bursting with flavor from caramelized cauliflower and earthy spices like turmeric and cumin, this cauliflower soup is vegetarian, gluten-free and low in carbohydrates.

Cream of Cauliflower Soup with Mediterranean spices and fresh dill

For this creamy cauliflower soup recipe, I season tender roasted cauliflower with a foursome of my favorite spices: paprika, sumac, turmeric, and cumin.

When cauliflower is coated in olive oil and warming spices then roasted in the oven it transforms from a vegetable with sharp bitter backnotes to a tender, caramelized explosion of flavor, texture, and color.

It works beautifully in recipes like my roasted cauliflower salad and spicy cauliflower and tahini dip, but one of my favorite ways to use roasted cauliflower is in soup.

When blended, cauliflower assumes a velvety texture which gives you that creamy mouthfeel without the cream. For this recipe, I blend roasted cauliflower with vegetable broth until the soup is almost smooth. I still like having a few cauliflower pieces to sink my teeth into! Whole milk adds richness, and a generous amount of fresh dill and lemon juice bring the flavors together.

This soup is budget-friendly, easy-to-make, nutritious, and sure to satisfy the whole family!

Roasted cauliflower with charred portions
Table of Contents
  1. Ingredients you’ll need for cauliflower soup
  2. Tips for the best cauliflower soup
  3. Soup and salad: A classic combo
  4. Vegan cauliflower soup
  5. How to store and reheat leftover soup
  6. Can you freeze cauliflower soup?
  7. More veggie-heavy soup recipes
  8. Roasted Cauliflower Soup without Cream Recipe
    1. *This post was updated with new information for readers' benefit.

Ingredients you’ll need for cauliflower soup

No bland cauliflower soup here! With onions, garlic, and plenty of warm spices, this soup will wow your tastebuds! Here’s what you’ll need to make it:

  • Cauliflower: Cut two heads into florets to prepare them for roasting. Nutrition-packed cauliflower is known for its antioxidants and antiinflammatory benefits.
  • Extra virgin olive oil: I like a medium-intensity oil here, like our Private Reserve Greek extra virgin olive oil.
  • Aromatics: You’ll need 1 chopped onion and 5 chopped garlic cloves.
  • Spices: Talk about flavor! We use paprika, cumin, sumac, and turmeric, all of which can be found in our online store.
  • Broth: A low-sodium vegetable broth works well.
  • Whole milk: Milk is a lighter option than heavy cream, and it makes the soup perfectly creamy. You can also leave it out to make this soup vegan.
  • Lemon juice: Squeeze some lemon juice over the soup at the very end to instantly lift the earthy flavors.
  • Fresh dill: Add the dill along with the lemon juice to give the soup a fresh herbal element.
One Pot Cauliflower Soup with Roasted Cauliflower and Fresh Dill added

Tips for the best cauliflower soup

Soup is a beloved family meal for a reason: It’s easy to make, feeds a crowd and is generally on the healthy side. This soup checks all of those boxes and then some. Follow a few simple tips for making roasted cauliflower soup then apply them to the other soup recipes in your rotation.

  • Roast the cauliflower: This soup begins with perfectly roasted cauliflower. I like to roast the cauliflower on high, long enough to achieve super tender, and nicely caramelized (even charred) florets. Trust me when I say roasted cauliflower is on a different flavor level than steamed or raw cauliflower.
  • Start a flavor party! This soup has a rich flavor profile. Roasting the cauliflower is the first step in developing that flavor, and we build on it with aromatics like onion and garlic, and a foursome of earthy spices.
  • Keep it rustic. While I am all about a velvety soup, like my butternut squash soup or carrot soup, I find that leaving this particular soup with a few cauliflower chunks makes it all the more special. You get to enjoy individual pieces of that sweet, charred roasted cauliflower. I use an immersion blender to control the texture of this cauliflower soup, and if you prefer an ultra-smooth soup, feel free to blend it until you reach your desired consistency.
  • Don’t forget the finishing touches! This might sound surprising, but a splash of lemon juice and a handful of fresh dill added right at the end elevates this soup in the best way possible. They bring balance and brightness, which makes this cauliflower soup recipe so much more exciting!

Soup and salad: A classic combo

For my family, nothing more is needed alongside this soup than some crisp-on-the-outside, chewy-on-the-inside focaccia bread or a rustic crusty bread. I sometimes add a salad like my orange beet salad or lemony arugula salad

Vegan cauliflower soup

The main liquids in this cauliflower soup are low-sodium vegetable broth and whole milk. The milk gives the soup its creaminess.

If you're looking to make a dairy-free or vegan version of this cauliflower soup, simply swap the whole milk out for an unsweetened, unflavored plant-based creamer or milk such as cashew milk or coconut milk.

The flavor profile will change slightly — you might taste more sweetness coming through — but the spices in this soup will still work beautifully. You can also leave the milk out altogether (dairy and non-dairy alike) and increase the vegetable broth.

How to store and reheat leftover soup

If you have leftovers, let the roasted cauliflower soup cool completely, then store in the fridge in tight-lid glass containers for 3 to 4 days.

To reheat: Warm leftover soup in a saucepan set over medium heat, stirring often. Take care not to let it come to a boil.

Can you freeze cauliflower soup?

Soups that contain milk or cream won't hold up so well in your freezer. They tend to develop an unappetizing grainy texture and separate when defrosted.

So, if you plan to prepare this soup ahead of time and freeze it, omit the milk. Then, when you reheat the soup, add the milk. When I do this I just write, “Add milk” on a piece of tape and put it on the lid of my freezer-safe container.

More veggie-heavy soup recipes

Browse all Mediterranean recipes.

Visit Our Shop.

Create your Own Bundle of Spices!

The secret to big flavor in this soup is in the seasoning, including our warm spices like turmeric, cumin and paprika with a big dash of our bright and slightly tangy sumac! Save by creating your own bundle of spices from our shop.

exotic six pack of spices includeing ras el haout, aleppo pepper flakes, harissa, baharat spice blend, za'atar, and sumac.
4.88 from 57 votes

Roasted Cauliflower Soup without Cream

Suzy Karadsheh
Cream of cauliflower soup recipe
This cream of roasted cauliflower soup is decidedly rustic in texture and boasts a rich Mediterranean flavor combination that will surprise you in the best way possible!
Prep – 15 minutes
Cook – 1 hour
Serves – 6


  • 2 heads of cauliflower, cut into florets
  • Private Reserve Greek extra virgin olive oil
  • Salt and pepper
  • 1 small sweet onion, chopped
  • 5 garlic cloves, chopped
  • 2 ½ teaspoon Sweet Spanish paprika
  • 2 teaspoon ground cumin
  • 1 teaspoon ground sumac
  • ¼ teaspoon ground turmeric
  • 4 cups low-sodium vegetable broth
  • 1 cup water
  • 2 cups whole milk
  • ½ lemon, juice of
  • 1 cup chopped fresh dill


  • Preheat oven to 425°F.
  • Place cauliflower florets on a large sheet pan (use two sheets if you need to.) Sprinkle cauliflower with salt and pepper and drizzle generously with extra virgin olive oil. Toss to coat. Spread evenly on sheet pan. Roast in 425°F-heated oven for 45 minutes, or until cauliflower is tender and caramelized in some parts, turning over midway through. Remove from oven.
  • In a large heavy pot or Dutch oven, heat 2 tablespoon olive oil until shimmering but not smoking. Add onions and sauté onion, over medium heat, until translucent. Add chopped garlic and spices. Stir for a brief few seconds until fragrant.
  • Now add ¾ the amount of roasted cauliflower (reserve the rest of the florets for later.) Stir to coat cauliflower well with the spices, then add vegetable broth and water.
  • Bring to a boil, then lower heat to medium. Cover part-way and let simmer for 5 to 7 minutes.
  • Uncover and remove from heat momentarily. Using and immersion blender, blend cauliflower and liquid until you achieve desired smoothness (I keep mine a bit on the chunky side).
  • Return to a medium heat and stir in the whole milk (or plant-based milk), and lemon juice. Then stir in the remainder of roasted cauliflower florets you reserved earlier. Cook briefly so that the soup is all warmed through. Test and adjust salt as needed.
  • Finally, stir in the chopped dill.
  • Serve hot with your favorite crusty whole wheat bread.



  1. Pro Tip. If you do not have an immersion blender, you can use a food processor or a regular blender. So for step #6, you can carefully transfer the cauliflower and cooking liquid to a food processor or blender. Pulse or blend to achieve desired smoothness, and then return to the cooking pot and follow remaining instructions.
  2. Pro Tip for Dairy-Free or Vegan. If you're looking to make a dairy-free or vegan version of this cauliflower soup, simply swap that out for an unsweetened, plant-based creamer or milk such as cashew milk or coconut milk. The flavor profile will change slightly, but the spices in this soup will still work beautifully.
  3. Pro Tip for Storing Leftovers. If you have leftovers, let the soup cool completely, then store in the fridge in tight-lid glass containers for 3 to 4 days (always use common sense, if it doesn't smell great to you at some point, don't eat it. ) Warm over medium heat, stirring often. Do not boil. What about freezing leftovers? Remember, soups that contain milk or cream won't hold up so well in your freezer. They tend to develop a weird grainy texture and separate when defrosted. If you plan to prepare this soup way ahead for any reason, you will need to do two important things: 1) Under-cook the cauliflower 2) Do not add the cream.
  4. Recommended for this Recipe: from our all-natural and organic spice collections, sweet Spanish paprika, cumin, sumac, and turmeric. SAVE! Try our Ultimate Mediterranean Spice Bundle or create your own 6-Pack of spices!
  5. Recommended for this Recipe: Private Reserve Greek extra virgin olive oil. SAVE! Try our Greek EVOO Bundle! 


Calories: 170.2kcalCarbohydrates: 20.1gProtein: 8gFat: 8.2gSaturated Fat: 2.5gPolyunsaturated Fat: 0.8gMonounsaturated Fat: 4.2gCholesterol: 9.8mgSodium: 292.1mgPotassium: 835.2mgFiber: 5.7gSugar: 9.4gVitamin A: 1157.8IUVitamin C: 106mgCalcium: 179.2mgIron: 2.1mg
Tried this recipe?

*This post was updated with new information for readers' benefit.

Share it with the world

I'm Suzy; born and bred right on the shores of the Mediterranean. I'm all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you're here...
Learn More

Get our best recipes and all Things Mediterranean delivered to your inbox.

Leave a comment

Your email address will not be published. Required fields are marked *

How many stars would you give this recipe?

This site uses Akismet to reduce spam. Learn how your comment data is processed.


  1. 5 stars
    Absolutely delicious. I’m not a big fan of cumin so I reduced the amount specified. So much better the next day.

  2. 5 stars
    This is now one of my favorite soups, period. I can't believe how good this is- like restaurant quality and leftovers are amazing as well.

  3. I used almond creamer instead of the milk and it made it a little too sweet. Still good, but I want to try it again using regular almond milk. Or maybe coconut milk? Hmmm. Also, I added potatoes and I liked that addition.

  4. A revision on my earlier comment...I found the recipe details and spice qty...soup made, very delicious.

  5. I am about to make it....I would be happy to see some quantities for the spices!
    I am sure it will be delicious but will be hit and miss on the spice bit.

    1. Hi, Eevi! If you hit the "Jump to Recipe" button at the top of the post, or scroll all the way down to the bottom, you will find the recipe card with all of those specific measurements.

  6. 5 stars
    This soup was so delicious and a nice change from other cauliflower soups. It had so much flavor and very satisfying. My son usually picks anything resembling a vegetable out of what he is eating said it was one of his favorite soups. Thank you for this healthy and awesome recipe!