Cauliflower and Red Lentil Soup Recipe

Bowl of cauliflower red lentil soup with a swirl of cashew cream in the bowl.

Cauliflower and Red Lentil Soup Recipe

Curried cauliflower and lentil soup is rich, creamy, and full of bold flavor. This one-pot vegan recipe comes together in 30 minutes for a satisfying, protein-packed meal. The perfect quick and cozy recipe for busy nights.

Course Soup

Cuisine Indian

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

Prep Time 5

Cook Time 22

Total Time 27

Servings

Calories 182kcal

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

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