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.
Hi Deryn , thanks for the recipe, l like my soup chunky so a blend worked so well. I used fresh basil to garnish and fresh corn instead of peas, and a bay leaf.
Sound delicious! Glad you enjoyed it.
I love this soup. So does my picky toddler. I’ve made it as is, and I’ve replaced the cauliflower with broccoli. I often make it that way since I usually have broccoli. Its a hit. So easy!
That’s awesome! Thanks so much for the review and feedback.
I made this recipe 3 times already. I normally double the herbs plus I add 1 tsp of rosemary. I also love to add some arrowroot in the blender to make the soup thicker. It is delicious. Thank you for the inspiration!
I just made this for the kids lunch. It is SO good! Will definitely be making this again. Thank you!
The soup is fantastic. I followed and made the recipe as instructed. My only mistake was using an immersion blender. I should have used the blender for a smoother appearance, otherwise perfect. Next time!
I have made this soup and loved it so, so much and want to make again but wondering if you’d had any experience subbing sweet potatoes for the regular potatoes? Thank you!
I haven’t made it with sweet potatoes but I’m sure it would be yummy! Let me know if you try it.
Good soup.. didn’t see comment about parsnips until done, that sounds real good od with maybe the combo . Parsnips expensive here, ct. I added a few ew more spices ground marjarm , a few shakes of mrs dash , and some butter , about 5 tbspn and I doubled the recipe for my tribe .
Love this recipe! It is full of flavor!
It was delish.
This soup is amazing! I think the recipes on this website are simply delicious. This will be a regular in my rotation.
I made this soup while on the Daniel fast. I didn’t use broth since I didn’t have any that fit my guidelines but used water. I know it would have taken it up a notch to have the broth but it fit what I needed. I used more lemon and liked the flavor it added. I will be trying more recipes when I’m finished with my fast but really appreciate the simple goodness of your recipesL. LOVE your website
This soup is perfect for these cold winter months. It’s exactly what I was craving, and I had all of the ingredients on hand which was a major plus!
We love this soup already made like 10 time 😁. This soup for me it’s like The soup of the year .Rich flavour creamy can’t wait to make it again 😋
Haha, that’s so awesome, Anita! Soup of the year, woohoo! Thanks so much for the review.