I know it sounds like a combination made in hell, but this quick low-glycemic Mediterranean-inspired spicy ground beef and cauliflower soup is actually wonderful. It’s a tasty easy healthy dinner recipe with ground beef, cauliflower and lots of other vegetables that you can make in about 30 minutes.
The soup is low in carbs, but rich in protein and fiber. But to me and you, actual people with real taste buds the most important part is that it tastes AMAZING. And bonus – it’s very healthy.
Like it’s SO good. It’s tomatoey, garlicky and satisfying in the best way possible. It is important to add enough salt to it though, especially if you’re using water to create the broth. So if the soup tastes a bit off when you give it a try – add a few good pinches of salt.
Great Way To Use Up Vegetables
I had this cauliflower in the depths of the freezer, well I had frozen it a few days ago, but let’s pretend. Then the ground beef and some leftover tomato sauce, some basically retired vegetables like spinach and carrots. The stress. The drama! How am I going to use these? Well, a vision of a spicy Mediterranean-style tomato-based soup with ground beef and cauliflower started haunting me.
A few hours later…
the soup was born. (a few hours because I thought it’d be weird to make it for breakfast, might be wrong).
So, if you’ve got cauliflower, other vegetables and some ground meat to use – give this quick and easy low GI Mediterranean style soup recipe a try!
Mediterranean Style Ground Beef Cauliflower Soup Ingredients
- ground beef
- cauliflower (if using frozen, thaw it before cooking)
- tomato sauce (canned or fresh blended tomatoes)
- broth, water or stock (choose and add seasoning/salt and pepper accordingly)
- spinach
- basil leaves
- olive oil
- onion
- carrot
- garlic
- crushed red pepper
- oregano
- cumin
- salt and pepper
How To Make The Mediterranean Style Ground Beef Cauliflower Soup
Wash and thinly chop all the vegetables for the soup.
Saute the ground beef in a cooking pot with some cumin, oregano, salt pepper and olive oil for 1-2 minutes breaking it apart with a spatula. Then add a little bit of water (about 1/4 cup) and cook for 2-3 more minutes. Then take it out and set aside (with the water/sauce it created).
Use the same cooking pot and saute the onion, one garlic clove and the carrot with crushed red pepper and olive oil for about 2 minutes.
Then add in the spinach as well as some salt and freshly ground black pepper. Next, add in the cauliflower and stir for 4-5 minutes. At the end, the cauliflower should look like “roasted”.
Add in the tomato sauce and 1 1/2 cups of broth (or water/or stock), then cover the cooking pot and bring to a boil. Then reduce heat and cook for 10 minutes at lower heat.
Throw in some of the basil as well as the rest of the minced garlic and pulse with an immersion blender 2-3 times to create a thicker broth. Do a taste test and add salt and pepper as needed (this might be necessary especially if you’re using water and not broth or stock).
Then stir in the cooked ground beef and cook for two more minutes!
Serve with the rest of the basil leaves and if you desire with some Parmesan cheese on top.
Storing and Meal Prep
This ground beef and caulilfower recipe is for a small batch soup, it makes around 3 servings. So if you wish to make it ahead for the week, make sure to double the recipe. The soup will keep well in the fridge for at least 3-4 days.
More Healthy Soup Recipes
I hope you enjoy the Mediterranean inspired ground beef cauliflower soup when you try the recipe! For other quick healthy soup recipes, check out these:
Yield: 3
Mediterranean Ground Beef Cauliflower Soup
This is a quick low-glycemic Mediterranean-inspired spicy ground beef and cauliflower soup and it actually tastes wonderful. It’s an easy healthy dinner recipe with ground beef, cauliflower and lots of other vegetables that you can make in about 30 minutes.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 20 minutes
Ingredients
- 2 1/2 cups cauliflower florets
- 8oz/220g lean ground beef
- 1 tsp cumin
- 1 tsp oregano
- 1 tsp crushed red pepper
- 1 cup tomato sauce
- 1 tbsp olive oil
- 1 onion, thinly chopped
- 1 carrot, thinly chopped
- 3 garlic cloves, minced
- Handful spinach, chopped
- Handful basil leaves, chopped
- Salt and pepper to taste
Instructions
- Wash and thinly chop all the vegetables for the soup.
- Saute the ground beef in a cooking pot with some cumin, oregano, salt pepper and olive oil for 1-2 minutes breaking it apart with a spatula. Then add a little bit of water (about 1/4 cup) and cook for 2-3 more minutes. Then take it out and set aside (with the water/sauce it created).
- Use the same cooking pot and saute the onion, one garlic clove and the carrot with crushed red pepper and olive oil for about 2 minutes.
- Then add in the spinach, salt and freshly ground black pepper. Next, add in the cauliflower stir for 4-5 minutes. In the end, the cauliflower should have some roasted spots.
- Add in the tomato sauce and 1 1/2 cups of broth (or water/or stock), then cover the cooking pot and bring to a boil. Then reduce heat and cook for 10 minutes at lower heat.
- Throw in some of the basil as well as the rest of the minced garlic and pulse with an immersion blender 2-3 times to create a thicker soup. Do a taste test and add salt and pepper if needed (if you’re using water like me – you might need it).
- Then stir in the cooked ground beef and cook for two more minutes.
- Serve with the rest of the basil leaves and if you desire with some Parmesan cheese on top.
Nutrition Information:
Yield:
3
Serving Size:
1
Amount Per Serving: Calories: 290Total Fat: 15gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 65mgSodium: 591mgCarbohydrates: 16gFiber: 6gSugar: 7gProtein: 26g
