Creamy Cauliflower Lentil Soup

If you’re looking for a quick, filling soup that’s packed with plant-based protein, fiber, and veggies, this Cauliflower Lentil Soup is for you. It’s rich, creamy (without any dairy), and full of bold curry flavor. Everything cooks in one pot and it’s ready in just 30 minutes, perfect for busy weeknights or make-ahead lunches.

Red lentils break down and thicken the soup while cauliflower adds body and extra fiber, making this a hearty, satisfying meal that’s just as good the next day.

If you love high protein, high fiber soups, don’t miss my Moroccan Red Lentil Soup, Greek Chickpea Soup, or Red Lentil Tortilla Soup.

If you love how easy it is to prep soup to enjoy for the entire week, you have to check out all my other soup recipes!

Key Ingredients That Make This Soup Shine

• Red lentils – Also called red split lentils, these cook quickly and break down easily, giving the soup a thick, creamy texture without the need for blending. If you only have green or brown lentils on hand, they’ll work too—just be sure to add 5–7 extra minutes of cooking time, as they take longer to soften.
• Curry powder – Curry powder brings the warm, bold flavor that makes this soup so cozy and satisfying. I tested this recipe with 3 different kinds—Trader Joe’s curry powder, Mochi Curry (my personal favorite), and Madras curry powder—and they all turned out great. Use whatever you have, keeping in mind that some blends are spicier than others.

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Curried Cauliflower and Red Lentil Soup Recipe

Creamy, cozy, and packed with protein and fiber, this cauliflower lentil soup is the perfect one-pot meal. Made with red lentils, cauliflower, and warming curry spices, it’s naturally dairy free, vegan, and ready in about 30 minutes. A hearty, veggie-loaded soup that’s just as good the next day, making is great for meal prep too!

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Course: Soup

Cuisine: Indian

Keyword: cauliflower lentil soup, curry cauliflower lentil soup, red lentil cauliflower soup

Prep Time: 5 minutes mins

Cook Time: 22 minutes mins

Total Time: 27 minutes mins

Servings: 4

Author: Samantha Rowland

Ingredients

• 1 medium onion
• 3 medium carrots
• 2 tsp sea salt
• 2 tsp curry powder
• 1 tsp garlic powder
• 1 tsp turmeric
• 1 tsp ground cumin
• 1 head cauliflower
• 4 cups vegetable broth
• 2 cups water
• 1 tbsp tomato paste
• 1 cup split red lentils
• 1/4 cup dairy free milk
• 1 cup frozen spinach

Instructions

• Start by chopping the carrots, onion and cauliflower. Note: You can use a food processor to quickly chop the carrots and onion.
  1 medium onion, 3 medium carrots, 1 head cauliflower
  
• Preheat a large pot over medium heat (while chopping the veggies). When preheated, spray with avocado oil or olive oil and add onion and carrots and cook 5 minutes, stirring occasionally.
  1 medium onion, 3 medium carrots
  
• Add spices and cauliflower to the pot. Stir well to coat all the veggies with the spices.
  2 tsp sea salt, 2 tsp curry powder, 1 tsp garlic powder, 1 tsp turmeric, 1 tsp ground cumin, 1 head cauliflower
  
• Add about 1 cup of vegetable broth and scrape the bottom of the pot well. Then add the rest of the vegetable broth, water, tomato paste and stir.
  4 cups vegetable broth, 2 cups water, 1 tbsp tomato paste
• Rinse the lentils and add them to the pot. Turn the heat up to high and place the lid on the pot. Set a timer for 15 minutes. Stir regularly to ensure the lentils don't stick to the bottom of the pot.
  1 cup split red lentils
  
• Once the lentils and cauliflower is soft, blend with an immersion blender (or transfer to the blender to blend in batches).
  
• Once smooth, add dairy free milk and frozen spinach. Stir well and serve hot.
  1/4 cup dairy free milk, 1 cup frozen spinach
  

Notes

Top tips

• Use fresh or frozen cauliflower. Just be sure to cut down large florets so everything cooks evenly. You can also use frozen cauliflower rice (about 2 standard bags).
• Serve as-is or bulk it up. Serve over cooked rice or quinoa to make this even more filling.
• Save time on prep. Use a food processor to quickly chop onion and carrots, and opt for bagged cauliflower florets (fresh or frozen).
• Use fresh spices. For best flavor, use spices that are less than 1 year old and stored in sealed containers.
• Curry powder and turmeric can stain. Be cautious with wood utensils, linens, and countertops when blending or stirring.
• Prefer a chunky soup? Blend just 1/4 to 1/2 of the soup for a thicker texture with visible veggies and lentils.
• Only have green lentils? They’ll work, but need 5–7 extra minutes to cook.

Storing leftovers

• Fridge: Store in a airtight container for up to 5 days in the fridge.

• Freezer: This soup freezes beautifully and is perfect for meal prep. Let it cool completely, then transfer to a freezer-safe container or bag. It will keep well for up to 3 months. I like to use Souper Cubes to portion individual servings, once frozen, I pop them out and store the cubes in a freezer-safe bag for easy grab-and-reheat meals.
  • • Defrost before reheating or add frozen soup to a pot, cover with a lid and reheat over low to medium low heat until the soup is warmed through.

Nutrition Information

Nutrition Facts

Amount per Serving

Calories

182

Fat

 

3

g

Carbohydrates

 

30

g

Fiber

 

10

g

Sugar

 

8

g

Protein

 

14

g

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.

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Topping ideas

Add any of these toppings to boost flavor, texture, or nutrition:

• Fresh cilantro
• Sliced avocado
• Crispy air fryer chickpeas
• Homemade gluten free croutons (made in the air fryer)
• Pumpkin seeds or sunflower seeds for crunch
• A dollop of yogurt or a swirl of coconut milk or cashew cream
• A squeeze of lime juice for a pop of freshness
• Chili flakes for extra heat

Common questions

Can I make this soup in the Instant Pot?

Yes! Here’s how to adapt it:

1. Sauté the veggies: Use the sauté function to cook the onion and carrots for 4–5 minutes. Turn off sauté and stir in the spices.
2. Deglaze: Add about ½ cup of broth and scrape down the bottom of the pot well to avoid a burn notice.
3. Add remaining ingredients: Add the cauliflower, red lentils, remaining broth, water, and tomato paste. Stir well.
4. Pressure cook: Lock the lid and cook on high pressure for 3 minutes. Let the pressure naturally release for 10 minutes, then manually release any remaining pressure.
5. Finish: Blend the soup until smooth. Stir in the dairy free milk and frozen spinach, then serve hot.

Can I make this without lentils?

Yes! You can substitute 2 cans of white beans (like cannellini or great northern). Rinse, drain, and omit the water in the recipe.