Creamy Cauliflower Lentil Soup
If you’ve been craving a cozy, flavorful meal that’s nourishing but still quick to make, you’re in the right place. This cauliflower lentil soup is creamy (without any dairy), packed with protein and fiber, and full of warm curry flavor. Everything cooks in one pot and it’s ready in about 30 minutes, perfect for busy weeknights or make-ahead lunches.
I’ve been making lentil soups for years because they’re hearty, budget-friendly, and easy to adapt with whatever veggies I have on hand. This version combines red lentils and cauliflower for a thick, satisfying texture that feels rich without any cream. As a longtime recipe developer and former meal prep business owner, I love that this soup is simple enough for everyday meals but flavorful enough to make on repeat all winter long.
If you love cozy, vegetable packed soups like this one, you’ll definitely want to try a few of my other reader favorites next. My Moroccan Red Lentil Soup, Greek Chickpea Soup and Red Lentil Tortilla Soup are all easy, flavorful options that come together quickly. You can also brows my full soup recipe collection for even more simple, nourishing meals to keep you warm all season long.
Ingredient spotlight
These are just a few of the key ingredients, you’ll find the full list and measurements in the recipe card below.
- Red lentils – Also called red split lentils, these cook quickly and break down easily, giving the soup a naturally thick, creamy texture without the need for blending. If you only have green or brown lentils, you can use those instead; just add about 5–7 extra minutes of cooking time since they take longer to soften.
- Curry powder – This is what gives the soup its warm, bold, and cozy flavor. I tested this recipe with a few different curry blends, including Trader Joe’s, Mochi Curry (my personal favorite), and Madras curry powder. They all worked great! Use what you have on hand, just keep in mind that some blends are spicier than others.
How to make red lentil cauliflower soup
Chop the onion and carrots. Preheat the pot and spray with avocado oil Cook for 5 minutes over medium heat. Cut the cauliflower florets into similar size pieces (smaller the better). Add spices and cauliflower to the pot. Stir well to coat all the veggies with the spices. After 1 minute, add Add about 1 cup of vegetable broth and scrape the bottom of the pot well. Rinse the red lentils well. Add the rinsed red lentils, the rest of the vegetable broth, water, tomato paste and stir. Turn the heat up to high and place the lid on the pot. Set a timer for 15 minutes. Stir regularly. Once the lentils are soft, turn off the heat. Blend the soup with an immersion blender. I like to blend until smooth but you can also leave some chunks depending on your preference. Stir in dairy free milk (coconut milk is my go-to here) and chopped cilantro.
Tips for success
- 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 the best flavor, make sure your spices are less than a 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.
Cauliflower and Red Lentil Soup Recipe
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
Recipe Notes
Recipe 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).
- 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.
- Don’t have an immersion blender? Use a regular high-speed blender. Just remember to vent the lid and blend in batches if needed. This helps prevent pressure buildup from the steam. I don’t recommend using bullet-style blenders, as they aren’t designed for hot liquids.
Storing leftovers
- Fridge: Store in a airtight container for up to 5 days in the fridge.
- Freezer: Freeze up to 3 months in a well sealed container (see tips below).
Nutrition Information
Topping ideas
Add extra flavor, crunch, or creaminess with one or more of these easy toppings:
- Fresh herbs: Cilantro or parsley for a pop of color and freshness
- Creamy additions: Sliced avocado, a dollop of yogurt, or a swirl of coconut milk or cashew cream
- Crunchy toppings: Crispy air fryer chickpeas, air fryer gluten free croutons, or toasted pumpkin/sunflower seeds
- Bright & bold: A squeeze of lime juice or sprinkle of chili flakes for heat and zing
Common questions
Can I make this soup in the Instant Pot?
Yes! Here’s how to adapt it:
- 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.
- Deglaze: Add about ½ cup of broth and scrape down the bottom of the pot well to avoid a burn notice.
- Add remaining ingredients: Add the cauliflower, red lentils, remaining broth, water, and tomato paste. Stir well.
- 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.
- 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 two cans of white beans (such as cannellini or great northern beans) for the lentils. Be sure to rinse and drain the beans first, then omit the water from the recipe since the beans don’t absorb liquid like lentils do.
Are leftovers good frozen?
Yes, 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.
WILL BE MAKING THIS SOUP. SOUNDS DELICIOUS I AM
GOING TO RATE THIS RECIPE BECAUSE SO FAR ALL OF YOUR
RECIPES WERE GREAT. PAT
I’m so happy to hear that you have been loving all the recipes you have tried so far Pat. I really appreciate you and how much you support my business, it does not go unnoticed! Happy cooking Pat! Sam