Cauliflower soup with peas and potato

Author: Kerrie Ray - Food Writer, Home Economist

Photographer: John Paul Urizar

First published: Sep 2020

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Our creamy cauliflower soup gets its gorgeous vibrant green colour from the peas. If you're after a healthy vegetarian soup that's also dairy free and easy to make, this recipe is the ticket.

Serves: 4

Time to make: 45 mins

Ingredients

More weights & measures

2 tablespoons olive or avocado oil, plus extra to serve
1 large onion, chopped
1–2 cloves garlic, crushed
1 small (500g) whole cauliflower, chopped
1 large (300g) brushed potato, peeled, chopped
5 cups reduced-salt vegetable stock
2 cups frozen or fresh peas, plus extra, thawed, to serve
2 spring onions, sliced
¹⁄³ cup roughly chopped mint leaves
4 slices grainy sourdough, toasted, to serve

Instructions

1 Heat olive oil in a large, heavy-based saucepan over a medium heat. Sauté the onion and garlic for 3–4 minutes, or until softened.

2 Add cauliflower and potato, stir to coat. Season with cracked black pepper. Pour in stock. Bring to the boil, partially cover, and simmer, reducing heat for 20–30 minutes, or until cauliflower and potatoes are soft. Add the peas and cook for 1–2 minutes.

3 Remove pot from the stove. Carefully blitz until smooth with a stick mixer. Season well. Divide soup between four serving bowls. Scatter with shallots, mint and extra peas. Drizzle with extra oil, season with cracked pepper, serve with sourdough.

Nutrition Info (per serve)

Calories 230cal

Kilojoules 1530kJ

Protein 16.4g

Total fat 12.4g

–Saturated fat 2g

Carbohydrates 40.3g

–Sugars 10.2g

Dietary fibre 14.4g

Sodium 817mg

Calcium 107mg

Iron 3.7mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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