Cauliflower Potato Soup with Peas
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This creamy, vegan cauliflower potato soup with peas is chunky, hearty and full of nutrition and flavour. This recipe is gluten-free, oil-free, sugar-free and low in fat.
Equipment Needed
To make this creamy potato soup, you’ll need a:
- Stock pot. A 4-6 quart stockpot is perfect for making this soup.
- Blender or immersion blender. A Vitamix will produce the best result but any blended will work. You can also use an immersion blender right in the soup.
Ingredients Needed
This soup is easy to make with basic ingredients. Here’s what you’ll need:
- Vegetable basics. For the base of this soup, I used onions, garlic, celery and carrot. The onion and garlic are must-haves but if you’re missing celery or carrot, you can use a bit more or less of either.
- Vegetable broth. I used vegetable bouillon cubes but any store-bought or homemade broth works.
- Cauliflower. You’ll need a few cups of fresh cauliflower for this soup.
- Potato. I used russet potato in this soup but red and Yukon gold potato also work well.
- Herbs. I used dried parsley and thyme for seasoning but you can play around with seasonings to create different flavours. Sage, rosemary and oregano all work well. You could also add a bay leaf as it simmers, just make sure you remove it before blending.
How to Make Cauliflower Potato Soup
I made this soup stovetop but it can also be made in an Instant Pot. I’ll include the Instant Pot instructions after this section. This soup is easy to make and will take less than 30 minutes from start to finish. Let’s go over the steps.
Step 1: Saute the veggies, then add the herbs.
The first step is to cook up the carrot, onion, garlic and celery for 6-7 minutes with a pinch of salt and pepper to create a flavourful base for the soup. You can saute using a few splashes of water, vegetable broth or 1 tbsp of olive oil. I used 1/4 cup vegetable broth.
After those have softened and become fragrant, stir in the dried thyme and parsley and cook for a few more minutes.
Step 2: Add the chopped cauliflower, potato and broth.
Next is to add the chopped cauliflower, peeled and cubed potato and vegetable broth. Now that you’ve added everything to the pot, you’ll simmer it, uncovered, for 15 minutes until the potato and carrot are tender.
Quick tip: I like to stock organic vegetable bouillon cubes in my pantry so I’m always ready to make soups, stews and chili.
Step 3: Blend half the soup.
Once the soup is cooked, either use an immersion blender right in the pot, or carefully scoop about half of soup into a blender. Blend until smooth then pour it back into the pot with the unblended portion.
Do I have to blend the soup?
No, blending is not required but it does create a beautifully creamy but hearty soup with bites of potato and veggies in every bite.
Step 4: Stir in the peas and serve!
The final step is to stir in 1 cup of fresh or frozen green peas and season with salt and pepper. Now the soup is ready to enjoy!
Do I have to add peas?
No, you sure don’t! If you’re not a fan of peas, you can leave them out or substitute them with corn.
Instant Pot Method
Want to make this soup in an Instant Pot? No problem! It’s super easy. Here’s how:
- Add the carrot, onion, garlic and celery to the Instant Pot with 1/4 cup broth or water and use the “Saute” setting to cook for 6-7 minutes, stirring often.
- Stir in the herbs and cook a few more minutes.
- Add everything except the peas and seal the lid, making sure the Venting Knob is set to “Sealing”.
- Press “Pressure Cook” and set the timer to 10 minutes.
- When the timer beeps to indicate cooking has finished, carefully move the Venting Knob to “Quick Release” to let the pressure out.
- Once the Float Valve drops, open the lid and proceed with the rest of the recipe.
Cauliflower Potato Soup Recipe
This creamy soup is easy to make in under 30 minutes and always a hit. It’s hearty and filling with tender bits of cauliflower, carrot and potato in every bite. The green peas add another layer of texture and add some brightness to the soup.
How to Serve
Enjoy this soup topped with fresh chopped chives, parsley or green onions and a piece of crusty bread or toasted sourdough.
How to Store
This soup can be store in a sealed container in the fridge for up to 5 days or in the freezer for up to 3 months.
More Healthy Vegan Soup Recipes
Loving this creamy potato soup? You might like these too:
- Instant Pot Kale Potato Soup
- Chickpea Vegetable Chowder
- Kale and Cauliflower Chowder
- Sweet Potato Corn Chowder
Cauliflower Potato Soup with Peas
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Prep Time: 10 mins
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Cook Time: 23 mins
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Total Time: 33 minutes
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Yield: 6 1x
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Category: Soup
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Method: Stovetop, Blender
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Cuisine: Vegan
This chunky but thick and creamy soup is full of flavour and nutrition but also healthy and low in fat! Enjoy with a big slice of toasted sourdough bread for a filling and delicious plant-based meal.
Ingredients
- 2 cups diced white onion (1 medium onion)
- 4 cloves garlic, minced
- 1.5 cups chopped celery (3 medium ribs)
- 1 heaping cup peeled and chopped carrot (3 medium carrots)
- 1/2 tsp each dried parsley and thyme
- 2 cups chopped cauliflower
- 2 heaping cups peeled and cubed potato (1 large russet potato)
- 4.5 cups vegetable broth
- 1 cup green peas, fresh or frozen
- spritz of fresh lemon juice, optional
- salt and pepper, to taste
Instructions
- Add the onion, garlic, carrot and celery to a soup pot with 1/4 cup vegetable broth and a pinch of salt and pepper. Cook over medium heat until they start to soften and become fragrant, about 6 minutes.
- Stir in the dried herbs and cook for a few more minutes.
- Add the potato, cauliflower and broth and simmer lightly for 15 minutes until the veggies are tender.
- Carefully scoop about half the soup into a blender and mix until smooth. Make sure you allow the steam to escape as you blend. Pour back in the pot with the remaining, unblended soup. You can also use an immersion blender directly in the pot until you reach your desired consistency.
- Stir in the green peas, give it a spritz of fresh lemon juice and season with salt and pepper, if desired.
- Serve right away or store in a sealed container in the fridge for up to 5 days.
Notes
See post for Instant Pot method.
Keywords: creamy potato soup, oil-free, gluten-free, low fat, healthy, vegetarian, dairy-free
This recipe was originally published November 22, 2016. I updated it September 2019 with new photos and a revised recipe. The originally recipe called for parsnips instead of potato, both options will work if you’d like to try parsnips or a mixture of parsnip and potato.
This chowder looks so good, perfect for a hearty meal on cold winter nights.
It looks like the best homemade meal for the outside weather! *adding it to my list*
There doesn’t seem to be anything in the ingredients that would account for the orange colour of the soup ? In the photo. Turmeric perhaps ?
It’s the carrots. 🙂
I am eating this soup while typing this. It is delicious! Seriously delicious. I didn’t make as large a batch as this but WOW! When it was all done including the puree part and I looked in the pot it looks like the filing for chicken pot pie which was odd but.
Anyways, I love it and thank you and keeps the soups coming please!!
Your site is wonderful and I appreciate all the hard work that goes into it.
: )
★★★★★
Just made this. SO delicious and I’m sure it will be even better tomorrow after it has had time to sit overnight. Thank you for sharing the recipe. I am going to freeze some to have on hand.
Excellent!!!😋😋😋I just switched broth to chicken but otherwise followed exactly and was a huge win for my family of 7!! Thank you!!!
★★★★★
Oh awesome!! Love that it was a hit for your family! That makes me so happy!
I made this today and it is delicious! The only change I made was using corn instead of peas. Thank you.
I made this last night and CANNOT stop eating it.
Deryn. you are my hero. Thank you!!
★★★★★
My life would be soooo much different without cauliflower. Always craving it. Gonna make the soup exactly according to your recipe. It’s so quick and easy, and very low in fat. Cauliflower is an excellent source of vitamins, and green peas are high in fiber and add plenty of protein. A great vegan option. I’d also like to try to freeze the soup in individual portions.
Thank you for all of the lovely recipes Deryn! Got so much inspiration.
★★★★★
Awesome! So happy you enjoyed the recipe and are enjoying my site. Thanks for the comment and review!