Cauliflower pea soup is a creamy, comforting soup made with cauliflower and peas blended until silky smooth, then finished with garlic, thyme, and a splash of cream. It's simple, cozy, and full of flavor without needing a long ingredient list.
A Quick Look at the Recipe
✅ Recipe Name: Cauliflower Pea Soup
🕒 Ready In: ~30 minutes
👪 Serves: 4 servings
🍽 Calories: ~170 per serving (estimated)
🥣 Main Ingredients: Cauliflower, vegetable broth, peas, garlic, heavy cream
📖 Dietary Info: Vegetarian, gluten-free
👌 Difficulty: Easy, blend-and-serve soup
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The peas add a subtle sweetness and gorgeous color that makes this soup feel fresh, while the cauliflower keeps it filling and satisfying. It's an easy option for weeknights, meal prep, or anytime you want a lighter creamy soup.
If you're in the mood for more soup recipes, try White Bean Kale Soup, Shrimp Boil Soup, Butternut Squash Carrot Soup, or Lobster Bisque.
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Why You'll Love this Cauliflower Pea Soup:
Silky Smooth and Creamy: Blending the cauliflower and peas creates a velvety soup with a naturally rich texture.
Simple Ingredients: Everything comes together with pantry staples like broth, garlic, and thyme.
Fresh Flavor: The peas add a light sweetness that balances the savory base and keeps the soup from tasting flat.
Great for Meal Prep: It reheats well, making it an easy make-ahead lunch or quick dinner option.
Key Ingredients:
- cauliflower. Creates a creamy, velvety base once blended and keeps the soup filling without needing extra thickeners.
- frozen peas. Add a subtle sweetness and fresh flavor, plus they help give the soup a brighter color.
- garlic. Builds savory flavor fast and keeps the soup from tasting bland.
- dried thyme. Adds a cozy, herby note that pairs perfectly with both cauliflower and peas.
- heavy cream. Rounds out the texture and makes the soup taste richer without overpowering the vegetables.
Scroll to the recipe card at the bottom of this page for exact quantities.
Easy Substitutions & Variations:
- Make it dairy-free: Swap the heavy cream for full-fat coconut milk or a plain unsweetened dairy-free creamer.
- Use fresh peas: Fresh peas work too. Simmer just until tender, then blend as written.
- Add more protein: Stir in white beans before blending for a creamier texture and extra staying power.
- Adjust the thickness: Add more broth for a thinner soup, or simmer a few extra minutes to reduce and thicken.
- Extra flavor: Finish with lemon juice, chopped fresh herbs, or a sprinkle of parmesan for a brighter, more savory bowl.
How to Make Cauliflower Pea Soup:
- Heat a little oil in a large pot over medium heat. Add the minced garlic and cook for about 30 seconds, just until fragrant.
- Add the chopped cauliflower and vegetable broth. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, until the cauliflower is very soft.
- Add the frozen peas and dried thyme. Simmer for 2-3 minutes, just until the peas are bright green and warmed through.
- Use an immersion blender to puree the soup until completely smooth. If using a blender, blend in batches and return the soup to the pot.
- Reduce heat to low and stir in the heavy cream until fully combined. Taste and adjust with salt and black pepper as needed, then serve warm.
Recipe Notes & Tips:
- Add peas near the end: Simmer the peas only a few minutes before blending so they stay bright and the soup keeps its fresh flavor.
- Blend until completely smooth: Give it an extra minute of blending for the silkiest texture, especially if you want a creamier feel without adding more cream.
- Stir in cream on low heat: Keep the heat low when adding cream so the soup stays smooth and does not separate.
- Season at the end: Cauliflower and broth can vary, so taste after blending and adjust salt and pepper right before serving.
- Finish for better flavor: A small squeeze of lemon or a sprinkle of herbs right before serving makes the soup taste brighter.
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How to Store:
Refrigeration: Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 4 days.
Reheating: Reheat on the stove over low to medium heat, stirring occasionally. If the soup has thickened, add a splash of broth, cream, or milk to adjust consistency.
Freezing: For best results, do not add the heavy cream before freezing, as dairy can separate. Store in a freezer-safe container or resealable bag for up to 3 months.
Cauliflower Pea Soup FAQs:
Yes, frozen peas work perfectly for cauliflower pea soup. Add them near the end, simmer just until heated through, then blend so the soup keeps a fresh flavor and brighter color.
Use less broth to start and add more as needed after blending. You can also let it simmer uncovered for a few extra minutes to thicken.
Cauliflower pea soup is naturally gluten-free as long as your vegetable broth is gluten-free. Check the label on store-bought broth to confirm.
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Cauliflower Pea Soup
Ingredients
- 1 head cauliflower, chopped
- 4 cups vegetable broth
- 2 garlic cloves, minced
- 1 cup frozen peas
- ½ teaspoon dried thyme
- ½ cup heavy cream
Instructions
- Heat a little oil in a large pot over medium heat. Add the minced garlic and cook for about 30 seconds, just until fragrant.
- Add the chopped cauliflower and vegetable broth. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, until the cauliflower is very soft.
- Add the frozen peas and dried thyme. Simmer for 2-3 minutes, just until the peas are bright green and warmed through.
- Use an immersion blender to puree the soup until completely smooth. If using a blender, blend in batches and return the soup to the pot.
- Reduce heat to low and stir in the heavy cream until fully combined. Taste and adjust with salt and black pepper as needed, then serve warm.
Nutrition
Notes
- Add peas near the end: Simmer the peas only a few minutes before blending so they stay bright and the soup keeps its fresh flavor.
- Blend until completely smooth: Give it an extra minute of blending for the silkiest texture, especially if you want a creamier feel without adding more cream.
- Stir in cream on low heat: Keep the heat low when adding cream so the soup stays smooth and does not separate.
- Season at the end: Cauliflower and broth can vary, so taste after blending and adjust salt and pepper right before serving.
- Finish for better flavor: A small squeeze of lemon or a sprinkle of herbs right before serving makes the soup taste brighter.
Patty K says
Delicious soup! It reminded me of potato soup, but without the carbs!