Green Split Pea & Cauliflower Soup
A wonderfully lighter version of traditional pea soup that’s quick to make plus full of flavour and vegetables!
- Pulse
- Peas
- Prep Time
- 20 minutes
- Cook Time
- 30 minutes
- Makes
- 4–6 servings
Nutrition
- Serving Size 2 cups (500 mL)
- Calories 247
- Fat 11 g
- Saturated Fat 3 g
- Cholesterol 9 mg
- Carbohydrate 26 g
- Fibre 4 g
- Sugars 6 g
- Protein 14 g
- Sodium 646 mg
- Potassium 833 mg
- Folate 145 mcg
- Iron 3 mg
Ingredients
- 2 Tbsp (30 mL) canola oil, cold pressed if available
- 2–3 cloves garlic, minced
- 1 yellow onion
- 4 cups (1 L) chopped fresh or frozen cauliflower
- 1/2 cup (125 mL) dry green split peas, drained & rinsed
- 1 tsp (5 mL) dried thyme leaves
- 4 cups (1 L) low sodium vegetable or chicken broth
- salt & freshly ground pepper to taste
- 1/3 cup (75 mL) crumbled Old Cheddar cheese
Directions
In a large heavy saucepan or Dutch oven heat canola oil over medium temperature. Add garlic and onion, sauté until caramelized and fragrant, about 3-5 minutes.
Stir in cauliflower, dried split peas, thyme and broth. Cover and simmer for 20 minutes, or until peas are tender, may require another 5-10 minutes.
Remove from heat and carefully ladle into a blender or use a hand blender in the pot, to whir mixture to a chunky texture.
Return to saucepan, if necessary, and heat to a simmer. Season to taste.
Serve with crumbled cheese and a drizzle of cold pressed canola oil if desired.
tips
- Regular canola oil also works in this recipe if you can’t find cold pressed canola oil. You can also use a good quality extra virgin olive oil.
- Fresh or frozen broccoli can be substituted for the cauliflower or you can use a mix of both!
- Crumbled Blue cheese can be substituted for the Old Cheddar cheese.
- This soup freezes well for up to 3 months. Skip adding the cheese until you are going to serve it.
Loved this! I actually didn’t have split green peas on hand so used my split red lentils. Still taste so good!
Spectacular!
Used split yellow peas
Cooked in Instant Pot on soup setting (8 minutes pressure cook)