Healthy Cauliflower Soup with Peas, Mint, and Lemon

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

Cook Time 30

Total Time 40

Servings

Calories 131kcal

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 tablespoon 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
½ cup plain yoghurt full fat
2 tablespoon finely minced fresh mint
2 teaspoon fresh lemon zest about 1 lemon
extra mint, or lemon zest for garnish

US Customary - Metric

Instructions

Set a large pot over medium heat.
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.
Add the cauliflower and sauté for a couple of minutes, then add 4 cups of vegetable broth.
Bring to a boil, then reduce the heat to medium low and simmer, covered, until the cauliflower is tender - about 15 minutes.
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).
Once the soup is well blended, taste, and season with salt and pepper.
Return to the heat, and stir in the creme fraiche or Greek yoghurt.
If you want to add extra broth to thin out the soup, do it now.
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.

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