Healthy Cauliflower Soup with Peas and Mint

Healthy Cauliflower Soup! This vegetarian soup recipe uses yogurt instead of cream for a light and tangy finish. Green peas add plenty of protein, and mint and lemon add bright and fresh flavour. Quick, easy, and freezer-friendly! 

two bowls of healthy cauliflower soup on blue plates topped with peas

I’ve mentioned before that we almost always make soup for our Sunday supper. It’s a good routine to be in because a) we always know what’s for dinner, and b) soup freezes like a dream, which means I only actually need to make soup every few weeks. We freeze it in portions big enough for a bowl each, and there are typically 2-3 different soups kicking around in our freezer.

Now that the seasons are shifting, so too are our soup preferences. Gone are the cozy, carby, comforting soups of the winter months, and here are the brighter, fresher flavours of spring. (Related: Six Spring Vegetarian Recipes)

Except for one thing: we live way the heck up north, and the fresh spring produce isn’t exactly in abundance just yet.

This Healthy Cauliflower Soup is the perfect recipe to help bridge the seasons. It makes use of fresh spring flavours with a little hand holding in the form of frozen vegetables, greenhouse herbs, and yes, an imported lemon. What are you gonna do?!

cauliflower, peas, lemon, mint, onions, garlic, and yoghurt on a grey background

What goes into this Healthy Cauliflower Soup?

Here’s the deal: a lot of cauliflower soups are loaded with potatoes and cream and end up being super rich and heavy. Not this soup! We’re making Healthy Cauliflower Soup with a couple of simple swaps. You’re going to need to grab:

  • Cauliflower –> A big ol’ head of everyone’s favourite albino cruciferous vegetable.
  • Peas –> We’re replacing the potato with protein-packed green peas. Frozen is totally fine.
  • Yogurt –> Instead of cream we’re going in with a bit of full-fat yogurt.
  • Onions –> Both yellow and spring onions in this case.
  • Garlic –> Don’t mind if I do!
  • Mint –> For that fresh spring flavour.
  • Lemon –> A bit of optional zest for some zing!

Here’s how to make Healthy Cauliflower Soup:

You’ll find detailed, printable instructions in the recipe card at the bottom of this post, so just sit back and relax for now!

collage photos of onions and cauliflower in a soup pot

First, grab your favourite soup pot. I love to use a big heavy-bottomed cast iron pot (I use this one) because it distributes the heat evenly and holds the heat super well.

Heat the oil over medium-high heat, and add the yellow and green onion. Sauté for a few minutes to let them sweat it out, then add the garlic and a pinch of salt.

While this is happening you can break your cauliflower down into florets. No need to be neat about it, we’re going to blend this soup up in the end. I just hack my cauliflower in half and then use my hands to pull it apart.

Add the cauliflower florets to the pot, and give it a good stir. Let the cauliflower cook with the onions for a couple of minutes.

collage photo of cauliflower soup with peas in it

Now it’s time to add your vegetable broth.

Note! This recipe calls for 4-6 cups of broth. We’re going to start with 4, and if we need to add more at the end to thin it out, we can do that. It will totally depend on how big your cauliflower is, and how thick you like your soup. For the soup in these photos I ended up using exactly 5.5 cups of broth. Remember that you can always add more broth, but you can’t take it away.

Add the broth, and bring the soup to a boil. Then you’re going to put the lid on the pot (this is where a nice heavy lid comes in handy) reduce the eat to medium-low, and simmer until the cauliflower is tender. This will take about 15 minutes.

Once the cauliflower is tender you can add in your frozen peas. Just a minute or two to heat them through is enough.

collage photo of blended cauliflower and pea soup

Now it’s time to blend your soup! I like to use an immersion blender (I have this one and it works great) because I am lazy and can’t be bothered to transfer my soup into my stand up blender. However, a stand up blender (I have this one and love it!) will result in a much smoother soup in the end. I’m ok with a few more chunks and a lot fewer dishes though.

Once blended, stir in the yoghurt and mint leaves. Taste your soup, adjust the seasonings if necessary, and add some extra broth if you’d prefer a thinner soup.

That’s it! Your Healthy Cauliflower Soup is done!

two bowls of healthy cauliflower soup on a grey background with bread, mint, and peas

Can I freeze this soup?

You can and you should! I like to freeze it in individual portions. My husband has a three-tub-a-week cottage cheese habit, so I usually freeze my soup in empty cottage cheese containers.

If you prefer to store your soup in glass jars, you can also freeze in wide-mouth mason jars (like these) but be sure to add at least an inch of head space to allow for expansion of the frozen soup.

How long will this soup last in the fridge?

You can pop leftover soup into an air-tight container and have it in the fridge for 3-5 days. I definitely ate some leftover soup at the 6 day mark and it was still fine, but please give it a good sniff and use your judgement if you go that far.

Can I make vegan cauliflower soup?

You sure can! Simply replace the yogurt with your favourite creamy plant-based milk (This oat milk is my fave) and a squeeze of lemon for some tang. Alternatively you could try using plant-based yoghurt, light coconut milk, or cashew cream – though please note that I haven’t tried these modifications.

Hey Nutrition Lady, is cauliflower healthy?

You bet it is!

Cauliflower is a cruciferous vegetable, in the same family as broccoli, kale, and cabbage, with antioxidant and anti-inflammatory health benefits. Cauliflower is an excellent source of vitamin C, vitamin K, and folate. It is a great source of vitamin B5, potassium, dietary fiber, and a good source of protein, phosphorus, magnesium, vitamins B1-3, and iron.

What about peas?

Frozen peas are low in fat, high in dietary fiber, and are a good source of protein , manganese, folate, vitamin B1, potassium, and phosphorous. The high fiber content in dried peas is thought to be helpful in lowering cholesterol and stabilizing blood sugar levels.

healthy cauliflower soup with a sliced baguette, fresh mint, and two silver spoons on a grey background

Other healthy soup recipes:

Vegan Carrot Ginger Soup with Red Lentils
Miso Veggie Soup in a Jar
Instant Pot Lentil Soup
Vegan Corn Chowder

overhead photo of a bowl of cauliflower pea soup on a blue plate
5 from 5 votes
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Healthy Cauliflower Soup with Peas, Mint, and Lemon

Healthy Cauliflower Soup! This vegetarian soup recipe uses yogurt instead of cream for a light and tangy finish. Green peas add plenty of protein, and mint and lemon add bright and fresh flavour. Quick, easy, and freezer-friendly! 

Course Soup
Cuisine American
Keyword Cauliflower Soup
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6
Calories 131 kcal
Author Katie Trant

Ingredients

  • 1 large yellow onion chopped
  • 2 medium green onions chopped - both the green and white part
  • 4 cloves garlic minced
  • 2 Tbsp extra virgin olive oil
  • 1 large head of cauliflower about 800g or just shy of 2lbs before trimming the leaves and stems
  • 4-6 cups vegetable broth
  • 1 cup frozen green peas
  • salt and fresh ground pepper to taste
  • 1/2 cup plain yoghurt full fat
  • 2 Tbsp finely minced fresh mint
  • 2 tsp fresh lemon zest about 1 lemon
  • extra mint, or lemon zest for garnish

Instructions

  1. Set a large pot over medium heat.
  2. Heat the olive oil for a minute, then add the yellow onion, green onion, and garlic to the pot, and sauté until they soften and just begin to take on a bit of colour.
  3. Add the cauliflower and sauté for a couple of minutes, then add 4 cups of vegetable broth.

  4. Bring to a boil, then reduce the heat to medium low and simmer, covered, until the cauliflower is tender - about 15 minutes.

  5. Now add the peas, wait a minute for them to soften and then blend the soup (I used an immersion blender, but if you don't have one you could transfer to a blender in batches).
  6. Once the soup is well blended, taste, and season with salt and pepper.
  7. Return to the heat, and stir in the creme fraiche or Greek yoghurt.
  8. If you want to add extra broth to thin out the soup, do it now.

  9. Add the mint and the lemon zest, stir well, and taste again. Serve immediately, with a drizzle of yoghurt, or a bit of lemon zest for garnish.

Recipe Notes

  • Nutrition values are an estimate only!
  • The amount of broth you need will depend on the size of your cauliflower and how thick you like your soup to be. Start with 4 cups and add extra as needed. 
Nutrition Facts
Healthy Cauliflower Soup with Peas, Mint, and Lemon
Amount Per Serving
Calories 131 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Cholesterol 2mg 1%
Sodium 681mg 28%
Potassium 567mg 16%
Total Carbohydrates 16g 5%
Dietary Fiber 4g 16%
Sugars 7g
Protein 5g 10%
Vitamin A 12.2%
Vitamin C 98.9%
Calcium 7.5%
Iron 6.1%
* Percent Daily Values are based on a 2000 calorie diet.

This recipe was originally published March 13, 2013. It was retested, rephotographed, and updated April 4, 2019.

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Comments

  1. Haha your Swedish teacher sounds amazing! Definitely like one of those fearsome but effective teachers that you kind of quake in front of, but thank later 🙂

    I’m loving the look of this soup–I love cauliflower and peas and simple soups, so I’m putting this on my list of things to make! Also, I am intrigued by all of your recipes. Cottage cheese muffins?! Brown rice broccoli tarts? Be my personal chef?!

    • Ooooh, I’d love to be your personal chef! Bit of a commute though, no? 😉

      You’re totally right about my Swedish teacher. She’s scary but awesome, and I definitely feel like I’m getting good value. I’ve had other teachers and none measured even close to her. Scary for the win!

  2. This soup sounds so interesting! We’re big into finger foods, currently, because *someone* really likes picking his own food up by himself, so I’ll have to remember this for when tiny fingers are better able to manage a spoon : )

    Good for you, going up and confronting your Swedish teacher! She probably appreciated the candor. I did that once with an Econ prof, and I’m fairly certain it’s the only reason I passed the class.

    • Oh yeah, *always* go talk to the prof. Same situation for me with organic chemistry. If you’re struggling, you had better make sure your effort stands out, especially in a class of 100’s. This is a pretty small group, but I’m still glad she knows I really care about learning.

  3. Hi there. The current Food on Friday on Carole’s Chatter is collecting links to dishes using peas and/or green beans. I do hope you link this in. This is the link . Please do check out some of the other links – there are some good ones already. Cheers

  4. I’d forgotten about this soup. It is delicious and I have all the ingredients in my fridge so I’m ready to make it again.

  5. We just had this for dinner with a slice of warm cheese bread. It was heavenly! I didn’t purée it until smooth, but left it a bit chunky, which we enjoyed. Also, as we are not vegetarian, I used some hearty turkey broth that our son had stashed in the freezer after boiling the heck out of a turkey carcass. We liked the heartiness that this added. I like your line of “soup for dinner tonight”. I’ll be using it more often, as this recipe is a keeper. Thank you!

  6. Katie, this is SO good. I made it for our weekend weeding crew, many of whom have food allergies. It’s a big hit – a perfect spring taste. Thank you.

    Gail

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