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Creamy pea and cauliflower soup

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  • High in protein
  • High in dietary fibre
  • No added sugar
  • Healthier living
  • Seafood free
  • Shellfish free
  • Wheat free
  • Soy free
  • Peanut free
  • Lactose free
  • Gluten free
  • Egg free
  • Dairy free

Full of flavour, this dairy-free soup is as creamy as it is delicious. Squeeze in those extra veggies with this fast and easy soup that the family are sure to love.

  • Serves4
  • Cook time25 minutes
  • Prep time5 minutes
Creamy pea and cauliflower soup


  • 1 cup (150g) raw cashews
  • 2 tsp extra virgin olive oil
  • 1 brown onion, finely chopped
  • 3 celery sticks, thinly sliced
  • 3 garlic cloves, crushed
  • 1 chicken stock cube
  • 500g cauliflower, cut into florets
  • 500g frozen peas
  • 420g can Coles Cannellini Beans, rinsed, drained
  • 60g pkt Coles Australian Baby Spinach
  • 1/2 cup (125ml) light coconut milk
  • 1 Lebanese cucumber, peeled into ribbons
  • 2 tsp black sesame seeds or toasted sesame seeds

Nutritional information

Per Serve: Energy: 2068kJ/495 Cals (24%), Protein: 23g (46%), Fat: 25g (36%), Sat Fat: 6g (25%), Carb: 36g (12%), Sugar: 14g (16%), Fibre: 18g (60%), Sodium: 259mg (13%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Place the cashews in a heatproof bowl. Cover with boiling water and set aside for 15 mins to soak. Drain.
  2. Step 2

    Meanwhile, heat the oil in a large saucepan over medium heat. Add the onion, celery and garlic and cook, stirring, for 5 mins or until onion softens.
  3. Step 3

    Add the stock cube, cauliflower and 6 cups (1.5L) water. Bring to the boil and cook for 10 mins or until the cauliflower is tender. Add peas and beans and cook for 5 mins or until heated through.
  4. Step 4

    Add cashew, spinach and coconut milk and cook, stirring, for 3 mins or until spinach wilts. Cool slightly. Use a stick blender to carefully blend until smooth. Divide the soup among serving bowls. Top with cucumber and sesame seeds. Season with pepper to serve.