Green Split Pea & Cauliflower Soup
A wonderfully lighter version of traditional pea soup that's quick to make plus full of flavour and vegetables!
Servings 4 servings
Calories 247
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
Instructions
- 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.
Nutrition
Serving Size: 2cups (500 mL) | Calories: 247 | Total Fat: 11g | Saturated Fat: 3g | Carbohydrate: 26g | Fibre: 4g | Sugars: 6g | Protein: 14g | Cholesterol: 9mg | Sodium: 646mg | Potassium: 833mg | Iron: 3mg