overhead photo of a bowl of cauliflower pea soup on a blue plate

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


  • 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
US Customary - Metric


  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 Facts
Healthy Cauliflower Soup with Peas, Mint, and Lemon
Amount Per Serving
Calories 131 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g5%
Cholesterol 2mg1%
Sodium 681mg28%
Potassium 567mg16%
Carbohydrates 16g5%
Fiber 4g16%
Sugar 7g8%
Protein 5g10%
Vitamin A 610IU12%
Vitamin C 81.6mg99%
Calcium 75mg8%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.