Sizzling Tastebuds, Soup

Pegan Cream of Cauliflower Broccoli Soup | Pegan Recipes

Vegan. Gluten Free. Paleo. Keto. Whole 360 – the whole galaxy of new age diets is promising – each in its own way 🙂

A new baby was added to my dictionary last week – Pegan Diet

What is Pegan ?? I was flummoxed too when I first heard of it, and turns out Dr. Mark Hyman (the proponent of Vegan Pegan diet) created a mix of Paleo and Vegan (75% vegan and 25% proteins, which allows animal meat too) with a LOT of dos and donts 🙂

So Paleo + Vegan = Pegan. Simple ? Actually it is 🙂 

Our blogger friend, Veena who recommended the theme for #184 Foodie Monday Bloghop also gave a sneak peek into what was allowed and what wasn’t and by the mid of last week, I wanted to cry as almost everything I thought could be used was in the no-eat category 🙂 


My personal take on this Pegan diet is that unknowingly, most of the Sambhar, Rasam & kootu (especially made with keerai/ Greens and toor Dal / Masoor Dal especially), even our humble Methi-Chole are already Vegan / Pegan in its own way!!  The Western world has however, glamourised this much like Yoga or Turmeric Milk Latte or Moringa, which are the rage now 🙂 

While doing a month-long Proteins only Blogging Marathon that I did in 2017, I had learnt from here, here and here (to my utter delight) that both broccoli and cauliflowerhave more protein than a glass of milk, and have since then loved to make many many dishes using broccoli or even cauliflower as am veering to be a full vegan, and always on the look for non-diary / non milk substitutes for calcium and protein for the family and me.  


As we don’t eat eggs too (for the protein component of Vegan diet which generally is meat based), I started at  looking at plant based proteins and our dear friend Broccoli and almonds came to the rescue. 

The kids still love their once-in-a-month-only paneer dish and as I haven’t warmed to Tofu / Tempeh as yet (or even the nut based milk) , for now these cruciferous veggies – Broccoli and Cauliflower + a handful of almonds go into today’s Vegan (and Pegan) dish.

Linking this to both the events :

Blogging Marathon #97 under “Vegan – Gluten Free” dishes 

Week #184 PeganDiet for #FoodieMondayBloghop


Dish : Cream of Cauliflower Broccoli Soup (Pegan Recipe)

Prep time – 15 mins, Cook time – 10 mins , Serves – 2~3


Almonds (soaked in hot water) – 15 nos. 

Cauliflower & Broccoli – 150 grams EACH – diced into florets

Onions – 1/2 minced fine – diced 

Garlic – 1/2 large clove, minced dine

Homemade veg stock – 500 ml

Salt and pepper – to taste

Ground nutmeg – a generous pinch

Cold pressed Sesame oil – 2 tsp



How to:

Peel the soaked almonds and keep aside. In a pressure cooker / Soup pot, add the sesame oil. saute the onions, garlic, broccoli and the cauliflower. Reserve some suited broccoli for topping. Add the homemade veg stock, bring to a rolling boil . Add salt and pepper at this stage and pressure cook for just 1 whistles. Let the pressure come down on its own.

Drain the Veggies (reserve the water) and puree them WITH the almonds to a smooth paste. Return the puree to the cooked stock , let it simmer, add the reserved broccoli , nutmeg. Check for salt and spices and adjust accordingly.

Serve hot !! 






  1. vaishali sabnani

    Well even I heard of the Pagean diet from Veena . Sounds pretty interesting , though I still have to read and check out in detail .
    Cauliflower and Broccoli soup looks to be fantastic soup , full of protein !

  2. Poonam Bachhav

    I love cream soups and this protein-rich Cauliflower broccoli soup sounds just perfect ! Love the addition of blanched almonds here.

  3. I love cauliflower and broccoli, so I'm sure this soup is something I would love. 🙂 Looks delicious, hearty and comforting.

  4. Priya Srinivasan - I Camp in My Kitchen

    I think pegan was the talk the day you all posted the recipes in FB! The soup looks delish kalyani! Would love to enjoy a bowl for myself!

  5. Wow! Just about reading about the new pegan diet. I am sure we will love this soup. Bookmarked to try soon.

  6. preethi'scuisine

    Ah I love this comforting bowl of healthy and nutritious soup without any cream.Would love to have this protein rich soup anytime.

  7. Vidya Narayan

    Kalyani I don't prefer cream in my soups and instead opt for nuts to thicken and add the creamy texture and flavour. The choice of vegetables used is extremely filling yet light which makes it a great dinner choice.

  8. I love broccoli in soups. I haven’t tried it with almonds though. Pressure cooking makes it so easy to prepare as well.

  9. It is one of my favourite soup, healthy and comforting.. Nutmeg and black peppers to this creamy almond soup must have made it more flavourful!!

  10. Sujata Roy

    Cauliflower or broccoli cream soup looks not only healthy but comforting and delicious. Hot bowl of this soup is perfect for this cold weather. Loved the use of almond in the soup. Almond definitely makes the soup more nutritious. Superb share.

  11. Really broccoli n cauliflower both have more protein? O wow! I love the thought n need not worry much about protein in our diet. Thanks. The soup is yummy. Just right for a rainy evening.

  12. Suma Gandlur

    Good soup for the pegan diet followers. I keep reading about every diet that is there on the planet and I feel like the Indian diet what we grew up eating sounds more healthier given that we include healthier grains.
    BTW what quantity broccoli – cauliflower should we be consuming to get more calcium than a cup of milk? I checked the link you provided but it lead to me a laddu recipe, that's why I am asking. 🙂

    • That's true Suma- I still believe very strongly in the Indian diet 🙂 but this pegan intrigued me too ! sorry about the link, its been updated now 🙂

  13. Mayuri Patel

    Kalyani I always add almonds to my broccoli soup… as you mentioned not knowing that its part of a pegan diet. I love the idea of combining both cauliflower and broccoli for soup.

  14. Such a healthy and yummy looking soup with cauliflower and Broccoli. I have both the veggies at home, will give it a try.

  15. cookwithrenu

    Wow this sounds interesting. I am yet to understand keto and low carb diets fully and there is another. Love the soup, so comforting and healthy.

  16. I love soups and this soup looks so very creamy. Perfectly fits the pegan theme. Lovely take on this theme

  17. Love this cauliflower soup along with broccoli….the addition of black pepper n nutmeg must give an aromatic flavor to this creamy dish 🙂 Awesome share

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