Roasted cauliflower and pea soup

Roasted cauliflower and pea soup


At this time of year, cauliflower is a star in the market. Since our health can benefit from seasonal vegetables, I decided to add this nutritious beauty to my shopping list. The cold weather calls for a comforting soup, so I came up with this roasted cauliflower and pea soup recipe.

Aside from pickled cauliflower, I can not say I like this vegetable.

Cauliflower health benefits.

I cook cauliflower for its health benefits, as it is an excellent source of vitamins, minerals, and fiber. It contains almost all the vitamins and minerals our body needs to function correctly.

Cauliflower is also rich in vitamin C and provides 77% of the recommended daily intake.

Cauliflower is rich in sulforaphane.

You may have never heard of sulforaphane. The supplements containing this compound are costly, but cauliflower provides it to your body for free. Sulforaphane is a powerful antioxidant that can protect against cancer and reduce the risk of heart disease and diabetes. Studies show that sulforaphane can keep arteries healthy and lower high blood pressure.

Tip for more sulforaphane in cauliflower:

Almost three years ago, I came across a study that said if we cut cauliflower into florets and let it sit for 30 minutes before cooking, the sulforaphane content increases.

Cauliflower is helpful for weight loss.

Cauliflower is an excellent vegetable for weight loss because it is low in calories and high in fiber, which helps you feel full.

I believe cauliflower is popular with weight loss enthusiasts because it is also low in carbohydrates (about 3 grams of carbs per 100 grams) and is a good substitute for starchy foods. Cauliflower rice and cauliflower pizza dough are just a few examples.

Note: Consumption of cruciferous vegetables, which includes cauliflower, should be avoided by people with hypothyroidism as it interferes with iodine production, especially if you are iodine deficient. Iodine is essential for normal thyroid function. In my opinion, eating cauliflower in reasonable amounts is not a problem. I add vegetables other than cauliflower to my soup: peas, onions, carrots, and garlic.

The importance of healthy cooking.

How we prepare vegetables can increase or decrease the nutrients they contain.

Since I started my healthy diet years ago, I have avoided preparation methods that can destroy the benefits of vegetables, such as deep frying or adding sugar.

Steaming vegetables, while healthy, is not my preferred method. I prefer roasting, which also retains most of the nutrients.

For the roasted cauliflower and pea soup, I need roasted cauliflower.

To give the soup more protein, I added some peas.

You may have noticed that I use a lot of turmeric in my cooking. It adds a touch of spice to the soup and is rich in antioxidants that boost our immune system.

The cauliflower adds a creamy texture to the soup, and the dill and peas give it a nice green color.

This roasted cauliflower and pea soup recipe is so versatile:

– If you are looking for a hearty vegetarian soup, this roasted cauliflower and peas soup is easy to make and dairy-free.

– If you love cheese or yogurt, you’ll be well served.

What’s in this roasted cauliflower and pea soup?

  • 700 grams of cauliflower
  • 300 Grams of organic peas – to add some protein to the soup. I used frozen peas, which are perfectly fine
  • Two yellow onions, roughly chopped
  •  Five cloves of crushed garlic
  •  Two medium carrots
  • Three tablespoons of olive oil
  • ½ teaspoon dried oregano
  •  Two bay leaves
  • Salt and black pepper to taste
  • A handful of fresh or frozen dill; I grow my dill yearly and freeze a good amount in the fall to cover it in the winter.
  • One teaspoon of turmeric powder.
  • Salt and black pepper to taste.


I pureed the soup with a hand blender. You can also use a stand blender, but you need to transfer the soup.

How to make this roasted cauliflower and pea soup?

Prep time  45 minutes.

Step 1: Roast the cauliflower – for 30 minutes.

As I told you before, this recipe uses roasted cauliflower. It takes about 30 minutes to turn a nice light brown color.

Preheat the oven to 200 degrees (392 degrees Fahrenheit).

Take a baking sheet and place your cauliflower florets on it.

Add a drizzle of olive oil, salt, and dried oregano.

Place the baking sheet in the oven.

Stir from time to time, so the cauliflower roasts evenly.

While the cauliflower is roasting, you can cook the soup base.

Step 2: Cook the soup base – for 10 minutes.

In a soup pot, sauté the roughly chopped onions. Add the garlic and stir.

Add the chopped carrots and peas and stir.

Pour about 4 – 6 cups of water or vegetable broth into the soup pot. I used water. The amount of water depends on how thick you want the soup.

Add the bay leaves and turmeric.

Bring the mixture to a boil and cook over medium heat for about 10 minutes. Turn off the heat.

Step 3: Add the roasted cauliflower, remove the bay leaves, and mash them.

Taste and add the dill.

Turn the pot to medium heat and cook for 2 minutes. It will allow the dill to flavor the soup and prevent it from fermenting, so you can store it in the refrigerator for up to 4 days.


I like saving some cauliflower florets, carrot pieces, and peas. I add them to the pureed soup when serving.

Ideas for serving this roasted cauliflower and pea soup:

Garnish with crispy croutons.

It is my favorite. The croutons are easy to make:

  • Three slices of whole wheat bread (enough for two servings). Cut them into small squares
  • Five cloves of minced garlic or more. It depends on how garlicky you want the croutons to be
  • A drizzle of olive oil
  •  Mix all the ingredients well.


You can bake the mixture in a preheated oven (200 degrees – 392 degrees Fahrenheit) until the croutons turn golden. Stir the mix from time to time to make sure it turns evenly golden.

Sprinkle with grated cheese

If you are a cheese lover, you can grate some of your favorite cheese on top.

Garnish with a spoonful of yogurt

Sometimes I like to add a spoonful of goat or sheep’s milk yogurt on top.


As always, I would love to hear from you. Let me know if you have tried this roasted cauliflower and pea soup recipe by leaving a comment below.

Until next time, let your hair down and stay healthy.

Love, Gabby



The content of this blog should never be used as a substitute for medical advice from your doctor or other qualified healthcare professional.

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