Cauliflower Potato Soup
This chunky cauliflower potato soup with peas and carrots is easy to make in under 30 minutes with just a few simple ingredients.
This cauliflower potato soup recipe is easy, healthy and full of flavour and nutrition!
The recipe requires just a few simple ingredients like onion, garlic, carrot, celery, cauliflower, potato and peas. It’s hearty and filling with tender bits of cauliflower and potato in every bite. The green peas add a layer of texture and brightness to the soup.
To make it, you’ll simply saute the veggies, add the broth, potato and cauliflower, simmer until tender, then blend half the soup for a chunky but thick and creamy finish.
This soup is perfect if you’re looking for a healthy, low-fat soup that tastes amazing and is under 30 minutes to prepare. Enjoy a bowl with a big slice of toasted sourdough bread for a comforting and satisfying plant-based meal.
After this recipe, don’t miss these fan-favourites: vegetable chowder, black bean soup, lemon lentil soup and kale and cauliflower soup.
When you’re ready to make the recipe, scroll down to find the complete lists of ingredients with measurements.
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. The amount does not have to be exact.
- 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.
- Try sweet potato or butternut squash instead of potato.
- Try corn in addition to or instead of peas.
- Add 1 diced red pepper pepper.
- To add heat, add 1/2 tsp cayenne pepper or red chili flakes when you add the dried herbs.
- To add protein and more fiber, add 1 can drained and rinsed chickpeas when you add the green peas or 1 cup red lentils when you add the potatoes with an additional 1 cup broth and cook until tender.
- Add up to 2 cups cooked rice when you add the green peans. Try wild rice rice, brown rice or jasmine rice. This cauliflower wild rice soup is also amazing.
- Add up to 2 tbsp nutritional yeast when you add the green peas for a “cheesy” flavour.
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. 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.
Quick Tip: You can also use fresh herbs here for even more flavour. Substitute 2-3 tbsp finely chopped fresh thyme and parsley for the dried herbs.
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.
Step 4: Stir in the peas.
The final step is to stir in 1 cup of fresh or frozen green peas and season with salt and pepper.
That’s it! Serve your soup right away, topped with fresh chopped chives, parsley or green onions and a piece of crusty bread or toasted sourdough.
It’s super yummy as a light main meal or side to something like this cauliflower wrap, chickpea wrap or tempeh salad sandwich.
It also pairs well with salads like this Santa Fe salad, roasted cauliflower salad, squash quinoa salad or Tuscan kale salad. I think it would be really good with this chickpea loaf too.
No, blending is not required but it does create a beautifully creamy but hearty soup with bites of potato and veggies in every bite.
If you don’t have a blender, you can use an immersion blender right in the pot and pulse briefly until you reach your desired consistency.
No, you sure don’t! If you’re not a fan of peas, you can leave them out or substitute them with corn.
Yes. You can freeze this soup.
To freeze, let it cool completely then transfer to freezer bags or an airtight container. Label and freeze for up to 3 months.
When you’re ready to eat the soup, thaw it in the fridge overnight and reheat it in a pot on the stovetop until heated through.
Blending the cauliflower and potato helps make the soup creamy but you could stir in coconut milk, cashew cream or almond milk at the end for a creamier finish.
Yes. This recipe is gluten-free as written as long as you use gluten-free vegetable broth so be sure to read the label.
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 steps 5 and 6 in the recipe card below.
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.
- Reheat in a pot on the stovetop or in individual portions in the microwave until heated through.
Did you try this recipe?
I’d love to hear about it! Click here to leave a review and be sure to tag me @runningonrealfood if you post it on social media.
Cauliflower Potato Soup with Peas
- Prep Time: 10 mins
- Cook Time: 23 mins
- Total Time: 33 minutes
- Yield: 6
- Category: Soup
- Cuisine: American
- Diet: 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.
- 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
- Saute Aromatics: 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.
- Add Herbs: Stir in the dried herbs and cook for a few more minutes.
- Add Potato and Cauliflower: Add the potato, cauliflower and broth and simmer lightly for 15 minutes until the veggies are tender.
- Blend: 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.
- Add Peas: 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.
See post for Instant Pot method.
- Serving Size: 1/6th of recipe
- Calories: 88
- Fat: 0.4 g
- Carbohydrates: 19 g
- Fiber: 5 g
- Protein: 4 g
Keywords: cauliflower potato soup, cauliflower potato carrot soup
This recipe was originally published November 22, 2016.
I substituted corn for the peas and it was absolutely delicious. Such a comforting, creamy soup. I made it for my vegan daughter in law but I LOVED it too!
Excellent! So glad you both enjoyed it!
I want to use a crockpot for this because I am so short on time when I get home. Any idea how long on high or low? Would a crockpot work assuming I add the peas in the end?
It wouldn’t take long. I probably wouldn’t do more than a couple hours on low…but I haven’t tried it. And yep, just stir the peas in at the end.
Have to say this recipe did not work out for me! I had to add a bunch of miso and salt to make it work but unfortunately ended up tossing :(. 3 carrots were far too many and they really overpowered the soup, but not enough to be a full carrot soup, so it was an awkward taste. Thought I would share my feedback!
Sorry it didn’t work out for you, thanks for your feedback!
I’m not currently eating radical fats at the moment and this soup was 100% fall comfort in a bowl! This recipe was super easy and so delicious! Savory + creamy. I did add a little extra seasoning (garlic powder, onion powder, korean chili flakes, black pepper) but only because I omitted salt. This recipe exceeded my expectations with how much flavor it has!! Going to be a repeat recipe for sure 🙂
I used fresh parsley and thyme, split peas instead of whole, and added a tsp of dried tumeric. yummo!
I stumbled upon this recipe, as I had some cauliflower that was bought for another recipe for which I did not have the essential ingredients : I made this soup in a rice cooker with a little olive oil . (I was in a hurry, so I set it at saute-simmer setting, then stopped and reset to ” soup” setting after adding the herbs, potatoes broth and cauliflower. I set a timer for 20 minutes, as I did not want it over-cooked.) I had some extra carrots, and not quite enough cauliflower, but it still turned out fabulous! I used a salad shooter for slicing the carrots, so my prep time was minimal. After turning off, I used a stick blender just in the center of the pot ( leaving the chunks on the border unblended, ) then added the frozen peas. Fast and easy recipe – love it!
That’s awesome! So glad you enjoyed it for a quick, easy and yummy recipe! Thanks for letting me know.
I made this for the first time tonight. I’ve been looking for whole food plant based meals. This was so good that I wanted to leave a review right away. I used more potatoes than the recipe called for and I added about a half cup of corn along with the peas. I used rosemary and thyme for the seasoning. It just came out fantastic. I didn’t use any oil and the soup was thick and rich. My husband loved it too and he’s not necessarily a plant based eater, but he really loved this.
I’m so happy to hear you enjoyed it! Thanks for adding your feedback and changes!
So yummy. My new comfort food!
So glad you enjoyed it!
Delicious – thanks for the recipe!!
You’re welcome! Thanks for trying it and leaving a review!
Delicious and so easy. The non-soup lover in the family practically licked the bowl.
Could use a bit more seasoning but very good otherwise.
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!
I made this last night and CANNOT stop eating it.
Deryn. you are my hero. Thank you!!
I made this today and it is delicious! The only change I made was using corn instead of peas. Thank you.
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!
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.
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.
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. 🙂
It looks like the best homemade meal for the outside weather! *adding it to my list*
This chowder looks so good, perfect for a hearty meal on cold winter nights.