Vegan Blended Cauliflower & Courgette Soup

Soups are one of the most delicious and easiest foods to make. They are colorful, full of nutrients and vitamins, usually low in fat as well. The recipe to the soup I am sharing with you today contains all sorts of vegetables, greens, and grains. Additionally, this recipe is gluten-free and vegan. 

Vegan Blended Cauliflower & Courgette Soup


Makes around 3 liters of soup


  • 1/2 of cauliflower

  • 4 carrots 

  • 300 g of soaked split green peas

  • 100 g of soaked red lentils

  • 50 g spring onions

  • 1 courgette 

  • 1 spring rosemary 

  • 1 onion 

  • 1 - 2 cloves of garlic

  • 1 tablespoon of coconut oil

  • 1 tablespoon of onion powder

  • 1 tablespoon of garlic powder

  • 1 tablespoon of nutmeg powder

  • 1 tablespoon of paprika

  • 1 tablespoon of chili powder

  • 1 tablespoon of Himalayan salt


  • You can use any vegetables as you wish, I usually vary the vegetables depending on what is left in the fridge 

  • Use cauliflower leaves! Do not throw them away, I added on how to in the directions

  • Don't peel the carrots, just wash them real good and you are fine to use them in the soup

  • Add spices/salt according to your own taste. For this recipe, the added herbs will make a soup just mild

  • Check my video above to see how I have done it

  • Below is the equipment I used

Braun MQ505 Multiquick Hand Blender


54.99 EUR

Kitchen Glass Food Storage Container Set - 18 Pieces


29.99 EUR

Aicok Food Processor Blender


59.99 EUR


       For this recipe, I am using a staff mixer. You don't need to use it but then cutting the veggies remember to cut them to the bite sizes. 

  • Firstly, add some water into two bowls and put them on the stove with medium heat. Add soaked lentils to one of the pots and split peas into another one. Cook them for around 10-15min until it softens. Put them aside once done.

  • Cut the cauliflower into two pieces. If you desire, you can use the whole but I used only half as you can see it in the video. Also, do not throw away the leaves of the cauliflower. Wash them well and later in the recipe you will saute them with other vegetables. 

  • Cut carrots & courgette into the smaller pieces. After that, transfer all of the cut vegetables into a cooking bowl, add around 1,5 liters of water, and set the stove on the medium heat. Put on the lid, so the veggies are steaming evenly. Boil the vegetables for around 15 min.

  • Cut onion and garlic into smaller pieces. Chop rosemary into tiny pieces as well. In this way, rosemary will add an extra flavor to the soup. 

  • Preheat the pan and add a tablespoon of coconut oil. Add onion, garlic & rosemary. Let the onion get lightly golden. Then add the cauliflower leaves and spring onion. Add all of the dry spices to the pan. Give it a good stir. Fry for around 3 - 5 minutes until the vegetables are soft. 

  • Once the veggies are soft, move them to the pot together with cauliflower, courgette, and carrots. 

  • Mix everything together and give it a minute for everything to sit. 

  • Remove the pot from the stove, let it cool down. Once it is cool, take a blender and process everything that is in the pot. After you reach a smooth consistency you can add nutritional yeast if you want the soup to be more creamy. Otherwise, just add on top cooked lentils and split green peas. 

  • Bring the pot back to the stove and heat it up again on the medium-high. Don't reach the boiling temperature. You can enjoy this soup with homemade bread or crackers. Recipes are here: