Alberta Pulse Growers

Green Split Pea & Cauliflower Soup


This soup freezes well for up to 3 months.

  • Key Ingredient:Dried Green Split Peas
  • Prep Time:20 minutes
  • Cook Time:30-45 minutes
  • Serves:4-6


2 Tbsp (30 mL)Canola Oil, cold pressed if available
2-3cloves garlic, minced
1yellow onion
4 cups (1 L)chopped fresh or frozen cauliflower
1/2 cup (125 mL)dried green split peas, rinsed and drained
1 tsp (5 mL)dried thyme leaves
4 cups (1 L)vegetable or chicken broth
To TasteSalt and freshly ground pepper
1/3 cup (75 mL)crumbled Old Cheddar cheese


Fat11 g
Saturated Fat3 g
Cholesterol9 mg
Carbohydrates26 g
Fibre4 g
Sugar6 g
Protein14 g
Sodium646 mg
Potassium833 mg
Folate145 mcg
Calcium137 mg
Iron3 mg


1. 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.

2. 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.

3. Remove from heat and carefully ladle into a blender or use a hand blender in the pot, to whir mixture to a chunky texture.

4. Return to saucepan, if necessary, and heat to a simmer. Season to taste. 

5. Serve with crumbled cheese and a drizzle of cold pressed canola oil if desired.

Makes 4-6 servings of 1/4 recipe or 2 cups/500 mL per serving.

Soup, Vegetarian, Peas

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