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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 131kcal


  • 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


  • 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.


  • 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. 


Calories: 131kcal | Carbohydrates: 16g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 2mg | Sodium: 681mg | Potassium: 567mg | Fiber: 4g | Sugar: 7g | Vitamin A: 610IU | Vitamin C: 81.6mg | Calcium: 75mg | Iron: 1.1mg