Cauliflower and green pea soup

Try this vegan creamy cauliflower and fresh pea soup, packed with vitamins and perfect for all seasons.

Cauliflower and fresh green pea soup

by Shlomit Singer-Shamir

Cauliflower gives this soup a light, creamy consistency and is incredibly nutritious. It’s a good source of fibre, helps to lower cholesterol and is an excellent source of immune-boosting vitamin C. In addition, cauliflower contains vitamin K, folate, vitamin B6 and potassium.

The green peas add a fresh taste and are high in fibre and packed with protein, iron, vitamin C and B vitamins. They are also are easy to digest and don’t need any special preparation (like soaking in advance). Fresh ginger and turmeric roots give a hint of spice to the soup and contain antioxidants to strengthen and support our immune system.

This recipe makes about 10 bowls and will last for around 4 days if stored in the fridge. 


  • 1 large onion – peeled and chopped
  • 4-6 garlic cloves – crushed
  • 1 medium-sized cauliflower – separated into smaller pieces
  • 3 cm fresh turmeric – grated
  • 3 cm fresh ginger – grated 
  • 1 cup green peas
  • 2 medium carrots – peeled and chopped
  • 3 regular (dessert) spoons olive oil (or any other vegetable oil)
  • 2 teaspoons salt (depending on personal taste)
  • 1/2 teaspoon pepper (depending on personal taste)
  • Optional: dill/ coriander to sprinkle over the top

Method ‏

  1. In a large soup pan heat the oil, then add the chopped onion and let it sweat for around 5 minutes. If you like, add a pinch of salt to help it absorb the water.
  2. Add the crushed garlic and grated turmeric and ginger and cook for about 3 more minutes while stirring. ‏
  3. Add the cauliflower to the pan and cook for 5 more minutes, still stirring. ‏
  4. Add the green peas and 2 litres of water and bring it to a boil.
  5. After the water is boiled, lower to a medium heat and cook the soup for 45-60 min. ‏
  6. When the green peas are soft and dissolved, turn off the heat and add the rest of the salt and the black pepper. ‏
  7. Using a hand-held blender blend the soup to a smooth, creamy texture. ‏
  8. Add the carrot to the soup and let it cook for around 20 more minutes on a low heat. (‏The carrot is added after blending so that the pieces stay firm – but you can skip this part to reduce your cooking time.)
  9. To serve, drizzle with olive oil on top and sprinkle with fresh dill/coriander. ‏Enjoy!

About the author

From a young age, movement and nutrition have been a big part of Shlomit’s life, and she became a vegan seven years ago. She practised Ashtanga yoga for around 18 years, before undertaking a kids’ teacher training (25hrs) and qualifying as a yoga teacher in Amsterdam (200RYT). Recently her passions combined and she now creates recipes for a vegan restaurant in Haarlem (The Netherlands), sells home-baked pastries on request for special events, and teaches yoga. 

Learn more about Shlomit’s yoga classes on Facebook and find inspiration for her delicious, vegan recipes on Instagram.

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