Creamy Cauliflower Lentil Soup
Curry cauliflower lentil soup is thick, creamy and so easy to make. This creamy soup is ready in 30 minutes in one pot. Perfect for weeknight dinners, meal prep or freezer prep. This cauliflower and red lentil soup is vegan, gluten free and dairy free.
Servings 4
Calories 182kcal
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.
- 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.
- Add spices and cauliflower to the pot. Stir well to coat all the veggies with the spices.
- Add the vegetable broth, water, tomato paste to the pot and scrape the bottom well.
- 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.
- 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.
Notes
Top tips
- Use fresh or frozen cauliflower. Just be sure to cut down any large cauliflower florets (fresh or frozen) so that the cauliflower cooks evenly on the stove. You could even use frozen cauliflower rice (about 2 bags)
- Serve as is or add some rice or quinoa to serve more like cauliflower lentil curry.
- To make prep faster, chop the onion and carrots in a food processor and use bagged fresh or frozen cauliflower florets
- Use fresh spices: For the best flavor, ensure your spices are less than 1 year old and keep them in a well sealed container.
- Curry powder and turmeric can stain things like linens, wood spoons and some countertops so be careful when blending and stirring the soup.
- Don't love pureed soup? Only blend 1/4 to 1/2 of the soup for a thick, chunky soup instead of a completely blended soup
- Fridge: Store in a airtight container for up to 5 days in the fridge.
- Freezer: This soup freezes well and would be great for freezer prep. Allow the soup to cool before transferring to a freezer safe bag or container for up to 3 months. I personally use Souper Cubes to portion out single serving portions of soup. Once frozen in the silicone molds, I pop out the frozen cube of soup and transfer it to a freezer safe bag for long term storage.
- 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
Calories: 182kcal | Carbohydrates: 30g | Protein: 14g | Fat: 3g | Fiber: 10g | Sugar: 8g
