Cauliflower soup with peas and potato


In the quest for a healthy and hearty meal, Cauliflower soup with peas and potatoes could be your go-to dish. It’s a delicious blend of nutrient-rich vegetables, making for an ideal comfort food. This soup is not just packed with flavors but also filled with essential nutrients. It’s easy to prepare and is a perfect choice for those who are conscious about their health.


– 1 medium-sized cauliflower head (about 2 pounds or 907 grams)
– 1 cup of green peas (160 grams)
– 2 medium-sized potatoes (approximately 1 pound or 453 grams)
– 4 cups of vegetable broth (1 litre)
– 1 medium onion, diced (about 150 grams)
– 2 cloves of garlic, minced
– 2 tablespoons of olive oil (30 ml)
– Salt and pepper to taste

Preparation and Cooking Time

Total Time: 40 minutes


Serves 4

Nutritional Facts Per Serving

– Calories: 180
– Protein: 6 grams
– Carbohydrates: 26 grams
– Dietary Fiber: 6 grams
– Fat: 5 grams
– Sodium: 250 milligrams


1. Begin by preparing your vegetables. Chop the cauliflower into small florets, peel and dice the potatoes, and finely chop the onion.
2. Heat the olive oil in a large pot over medium heat.
3. Add the diced onion and minced garlic to the pot, sautéing until the onions are translucent.
4. Add the cauliflower, potatoes, and peas to the pot, stirring to combine.
5. Pour in the vegetable broth, then season with salt and pepper.
6. Allow the soup to come to a boil, then reduce the heat and let it simmer for about 20 minutes or until the vegetables are tender.
7. Using an immersion blender, blend the soup until smooth. If you don’t have an immersion blender, you can transfer the soup to a regular blender in batches, then return it to the pot.
8. Once the soup is smooth, taste and adjust seasoning if necessary. Serve hot.


1. For a creamier soup, you can add a splash of plant-based milk before blending.
2. If you prefer a chunkier soup, don’t blend it completely. Leave some pieces for texture.

Serving Suggestions

This hearty cauliflower soup with peas and potatoes can be served with a sprinkle of fresh herbs, a drizzle of olive oil, or a dollop of yogurt. Accompany it with a slice of warm, crusty bread for a satisfying meal.

In conclusion, this cauliflower soup with peas and potatoes recipe is a wholesome and comforting dish that’s perfect for any day of the week. It’s easy to make, packed with nutrients, and bursting with flavor. With this dish, you can enjoy a healthy meal without sacrificing taste. Give it a try, and it might just become a regular in your meal rotation. Remember, maintaining a healthy lifestyle is easier when you have tasty and nutritious options like this soup. Happy cooking!

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