Raw Vegan Corn Cauliflower Pea Soup Recipe


by Shari


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Ready for a delicious meal or snack?

I use defrosted frozen veggies for this one – because they’re organic, washed, chopped, fast, and blend beautifully once thawed out.

Cadia Organic super sweet corn frozen

Quick and Easy Vegan Soup

This recipe is brilliant because it tastes delicious! It tastes like it’s cooked (for those who need transition meals). And it’s healthy and great for weight loss!

I like easy and fast recipes, which is why I didn’t measure anything. And you don’t need to, either, especially if you’re preparing for a busy family.

I used the entire bag for each vegetable, so I had enough soup for several meals.

365 Brand Organic Riced Cauliflower


  • One bag of organic frozen Peas
  • One bag of organic Sweet Corn
  • One bag of organic frozen Cauliflower (whole or rice cauliflower)
  • 1-2 Tablespoons of Raw Tahini (more for flavor, less for weight loss)
  • Include as much distilled water as needed, but start with 1 cup to blend*

Blend to your desired consistency. Add more water if it’s too thick.

Onion powder and truffle salt and everything bagel seasoning


  • Dried Onion
  • Nutritional Yeast (optional)
  • Dried garlic
  • Cumin
  • Truffle Salt (optional)


  • Sliced fresh, organic Avocado
  • Chopped Chives or Cilantro
  • Ground fresh, organic Black Pepper
  • Smoked Paprika or Cayenne (if you like it hot)
  • Organic Everything Bagel Seasoning (optional)
  • Chipotle or Pepper Flakes (if you like it hot)

For those who aren’t in a hurry, you can also experiment with adding the juice of half a lemon and two dates. That will follow the “recipe creation” rules better (adding in the acidic and sweet) for a more dynamic flavor profile, but for those of us that want simple and quick, it tastes delicious the way it is.

I always encourage everyone to experiment!

And please, if you try it or have tips to make it better, post them down below! 🤗

Lose Weight, Feel Full with this Raw Food Soup Recipe

Raw blender pea soup recipes can be filling and beneficial for weight loss and glowing skin for a bunch of reasons! Add the frozen corn and cauliflower, and you’re in for a treat!

Pointing to the sky feeling healthy and slim

High fiber content: The veggies are rich in dietary fiber, which can promote feelings of fullness and help control appetite. Fiber slows down digestion, which can prevent overeating and support weight loss efforts. Additionally, a high-fiber diet can aid in maintaining steady blood sugar levels, which may be beneficial for weight management.

Low in calories: Peas and cauliflower are relatively low in calories compared to many other ingredients. This means you can enjoy a satisfying portion of raw vegan soup without consuming excessive calories. When trying to lose weight, it’s important to create a calorie deficit, and incorporating lower-calorie foods like peas can be helpful.

Nutrient-dense: Peas, cauliflower, and corn are all packed with essential nutrients, including vitamins A, C, and K, as well as minerals like iron and manganese. These nutrients are essential for overall health and can contribute to vibrant, glowing skin.

Cadia Organic frozen peas

Antioxidant properties: All three veggies contain antioxidants such as flavonoids and carotenoids, which help protect the body’s cells from oxidative stress caused by free radicals. Antioxidants play a crucial role in maintaining healthy skin by reducing inflammation and combating signs of aging.

Hydration: Raw vegan Corn Cauliflower Pea Soup includes clean, distilled water as needed. Staying adequately hydrated is essential for healthy skin, as it helps maintain elasticity and promotes a clear complexion.

Raw Whole Cauliflower

Avoidance of heat-sensitive nutrients: Raw vegan pea soup preserves the natural enzymes, vitamins, and phytonutrients present in the ingredients. Heat-sensitive nutrients like vitamin C and certain antioxidants can be partially destroyed during cooking. By consuming raw soups, you can maximize the nutritional benefits of the ingredients.

Remember, while Raw Vegan Corn Cauliflower Pea Soup can be a nutritious addition to your diet, it’s essential to consume a balanced and varied diet (with hydrating fruit at breakfast and big salads at dinner) to meet all your nutritional needs.

What’s the Deal with Raw Tahini?

Artisana Organics Raw Tahini Sesame Seed Butter

In my opinion, raw tahini is incredible! It’s also great for salad dressings and raw sprouted hummus! I consider it a HEALTHY fat (primarily in the way of Omega-3 fatty acids).

However, if you’re trying to lose weight or on a healing journey, less fat is best. Experiment with the amount you add (or blend your own raw sesame seeds) in order to reduce the amount for this recipe.

Raw Tahini has a delightfully nutty taste. Raw sesame seeds pack a lot of nutritional value into their very small size.

One Tablespoon of Tahini is about 90 calories, 8 grams of fat, 3 grams of carbs, 2.6 grams of protein, and 1.4 grams of fiber.

You’ll get a small amount of thiamin (a water-soluble B vitamin), niacin, folate, manganese, copper, and phosphorus in every bite!

Soup Makes Us Feel Full

I didn’t include the macros for this recipe because there are so many variations on how to make YOUR own version. To reduce calories, reduce the amount of raw corn (to half a bag) and reduce or eliminate the raw tahini.

It will still make your mouth happy no matter how you make it. You’ll get that savory satisfaction. And soup provides VOLUME in the tummy.

This means you can consume a larger quantity of soup compared to solid foods for the same amount of calories. The increased volume of food in your stomach triggers stretch receptors, sending signals to your brain that you’re full, promoting satiety.

The nutrient density of all the ingredients (from eating a high raw diet) means you’re getting a bunch of essential nutrients like fiber, vitamins, and minerals. Nutrient-dense foods tend to be more satisfying and can help regulate appetite, keeping you full for longer.

This soup is full of fiber! Winner!

Fiber is a type of carbohydrate that is not digested by the body. So it adds bulk to the diet, promotes digestive health, and slows down the digestion process. Slow digestion helps regulate blood sugar levels and promotes a feeling of fullness that can last longer.

Eat Mindfully

As with all meals, eat slowly, savor every bite, and be mindful. Your body and mind will thank you.

Since soups require more time to consume compared to solid (or cooked foods), the act of eating slowly and mindfully can increase satiety signals and give your body more time to recognize feelings of fullness.

This can help prevent overeating and promote longer-lasting fullness.

I HOPE YOU LOVE IT, and I hope you share your thoughts in the comments below. I will implement any useful tips.

I appreciate you! And I want you to feel the same joy I feel when eating these high-vibing foods!

Pure Water Countertop Water Distiller

*NOTE on the Distilled Water I Use for ALL my Recipes: I have an affiliate link with the distilled water company that I use, Pure Water (Made in the USA, made to order).

Use code “ShariLikesFruit” for 5% off.

I use the Pure Water Mini Classic Countertop Water Distiller because it’s a compact and portable water distiller that produces approximately 0.8 gallons of distilled water every 3 ½ hour cycle with the best warranty in the industry!

I may receive a small commission if you purchase through my link. Thank you for supporting this site and all its free resources to share the living foods message! I’m going to go make some distilled water and delicious soup now. 🙂

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About Shari

Shari Likes Fruit is all about making fruit and vegetables enjoyable, loving animals, and cherishing the joy within all of us.

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