Name: Cream of Cauliflower Soup
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Cuisine: Mediterranean
Ingredients: 2 heads cauliflower (about 4 pounds); Kosher salt; Black pepper; Extra virgin olive oil; 1 small yellow onion, chopped; 5 garlic cloves, chopped; 2 teaspoons ground cumin; 2 1/2 teaspoons sweet paprika; 1 teaspoon ground sumac; 1/4 teaspoon ground turmeric; 32 ounces low-sodium vegetable broth; 2 cups whole milk or unsweetened plant-based milk; Juice of 1/2 lemon; 1 cup chopped fresh dill

Jump to Recipe

Cream of Cauliflower Soup is the perfect balance between comfort and freshness. This version features roasted cauliflower and warm Mediterranean spices for a depth of flavor that feels cozy without being heavy. Unlike traditional versions, this recipe uses whole milk instead of heavy cream, creating a lighter soup that still tastes rich and satisfying. Whether you need a comforting healthy dinner or a nourishing vegetarian soup, this bowl delivers warmth, creaminess, and vibrant character in every spoonful.

Story

Cream of Cauliflower Soup became a regular in my kitchen when I started craving something creamy without relying on heavy cream. I wanted a lighter soup that still felt satisfying, especially during cooler evenings. Roasting the cauliflower completely changed the game. Instead of a flat, boiled flavor, roasted cauliflower brings a subtle sweetness and deep caramelized notes that form the backbone of this dish.

I also wanted Cream of Cauliflower Soup to feel layered and bold rather than bland. Mediterranean spices like cumin, paprika, sumac, and turmeric add warmth and brightness. Because this recipe uses whole milk or plant-based milk, it creates a creamy texture with no heavy cream involved. The result is a vegetarian soup that tastes rich but feels light enough for a wholesome healthy dinner any night of the week.

Ingredients

2 heads cauliflower (about 4 pounds), cut into florets
Kosher salt, to taste
Black pepper, to taste
Extra virgin olive oil
1 small yellow onion, chopped
5 garlic cloves, chopped
2 teaspoons ground cumin
2 ½ teaspoons sweet paprika
1 teaspoon ground sumac
¼ teaspoon ground turmeric
32 ounces (4 cups) low-sodium vegetable broth
2 cups whole milk or unsweetened plant-based milk
Juice of ½ lemon
1 cup chopped fresh dill

Step-by-Step Instructions

Preparing the Ingredients

Preheat your oven to 425°F. Cut each head of cauliflower in half through the stem, then slice off the florets. Trim large florets into smaller, even pieces so everything roasts evenly. Spread the cauliflower on a large sheet pan. Season generously with salt and black pepper. Drizzle with olive oil and toss thoroughly to coat. Arrange in a single layer without overlapping. Use two pans if needed so the cauliflower roasts instead of steams.

Cooking Instructions

Roast the cauliflower for about 45 minutes, turning once halfway through, until tender and deeply golden in spots. Meanwhile, heat 2 tablespoons olive oil in a large Dutch oven over medium heat. Add the chopped onion and cook until translucent, about 7 minutes. Stir in garlic, cumin, paprika, sumac, and turmeric, cooking just until fragrant.

Add three-quarters of the roasted cauliflower to the pot and stir to coat with spices. Pour in the vegetable broth and 1 cup water. Bring to a boil, then reduce heat and simmer partially covered for 5 to 7 minutes. Remove from heat and blend with an immersion blender until smooth, leaving slight texture if preferred. Return to medium heat, stir in milk, lemon juice, and reserved cauliflower. Warm through, adjust salt, fold in dill, and serve hot.

Tips for Perfect Results

Common Mistakes to Avoid

Do not overcrowd the sheet pan when roasting the cauliflower. Overlapping florets steam instead of caramelizing, which reduces flavor depth. Also, avoid skipping the spice step. Briefly cooking the spices in oil allows their flavors to bloom. Finally, blend carefully. If using a countertop blender, leave space at the top and remove the steam cap to prevent pressure buildup.

Pro Tips for Better Flavor

Roast the cauliflower until you see deep brown edges. Those caramelized bits create the richest flavor in this Cream of Cauliflower Soup. Add the lemon juice gradually and taste as you go for balanced brightness. For extra texture, reserve a few roasted florets for garnish. If you prefer a fully dairy-free option, choose unsweetened plant milk for a smooth vegetarian soup that still feels indulgent.

Serving and Storage

How to Serve

Serve Cream of Cauliflower Soup hot with crusty bread or warm pita. Drizzle with a touch of extra virgin olive oil for a silky finish. A sprinkle of fresh dill adds color and herbal freshness. This lighter soup pairs beautifully with a simple green salad, making it a satisfying healthy dinner without feeling overly rich.

How to Store Leftovers

Allow the soup to cool completely before storing. Refrigerate in an airtight container for up to 4 days. Reheat gently over medium-low heat, stirring occasionally. If the soup thickens too much, add a splash of broth or milk to loosen it. You can also freeze portions for up to 2 months, though the texture may soften slightly after thawing.

Conclusion

Cream of Cauliflower Soup proves that comfort food does not require heavy ingredients. With roasted cauliflower, warming spices, and a creamy texture achieved with no heavy cream, this Mediterranean-inspired vegetarian soup feels both nourishing and satisfying. Try it for your next cozy evening and enjoy a bowl that delivers depth, warmth, and wholesome balance.

Discover more delicious recipes by following me on Facebook and Pinterest.

Frequently Asked Questions

Can I make this soup completely dairy-free?

Yes. Simply substitute the whole milk with unsweetened plant-based milk such as almond or oat milk. The soup will remain creamy while staying entirely dairy-free and vegetarian.

Can I make this soup ahead of time?

Absolutely. Cream of Cauliflower Soup stores well in the refrigerator for several days. In fact, the flavors deepen slightly after resting overnight, making it ideal for meal prep or a quick healthy dinner later in the week.

Can I skip roasting the cauliflower?

You can simmer raw cauliflower instead, but roasting adds significantly more flavor. Roasted cauliflower creates caramelized notes that give this lighter soup its distinctive depth and warmth.