Cauliflower and lentil soup is thick, creamy and so comforting. This one pot curry lentil cauliflower soup is prepared in beneath half-hour and makes use of principally pantry staples. Good for weeknight meals, wholesome meal prep and even as a freezer meal.
The mix of cauliflower and crimson lentils makes the creamiest soup with out the necessity for any cream or dairy.
Why you’ll love this recipe
- Simple to make
- One pot meal
- Will be made prematurely
- Nice for meal prep
- Vegan, gluten free, dairy free
- Wealthy and creamy
- Consolation meals
- Filling (stuffed with fiber and protein)
- Funds pleasant
Elements
- Onion – onions are all the time an ideal base for soup. I used a yellow onion however white or crimson onions would additionally work nicely. You’ll want to allow them to sweat a bit in order that they aren’t crunchy within the soup/
- Carrots – carrots present a pure sweetness that pairs nicely with the smoky flavors from the spices. It helps to steadiness out all of the flavors and likewise provides the soup a fantastic orange hue.
- Spices: Salt, curry powder, garlic powder, turmeric, floor cumin – these create a extremely wealthy deep taste that’s smoky, spicy and so fragrant. The curry powder and turmeric additionally give the soup a extremely distinct yellow/orange hue. Observe that there are numerous several types of curry powder, make sure to use one you’re keen on for one of the best taste.
- Cauliflower – use a head of cauliflower florets, bagged cauliflower florets and even frozen. cauliflower on this recipe. Simply make sure to reduce it down into small items so it cooks shortly.
- Vegetable broth + water – the vegetable broth provides a lot depth to the soup. Vegetable broth is my go to approach of creating a 20-30 minute soup style prefer it’s been on the range a lot longer. You might additionally use rooster broth.
- Tomato paste – the tomato paste provides only a little bit of that wealthy tomato taste, which provides umami and helps to steadiness out the spices completely.
- Purple lentils – cut up crimson lentils prepare dinner so shortly and are excellent for soup. They get mushy and when blended assist create an excellent thick soup. If wanted, you need to use inexperienced (or brown) lentils, simply add 5-7 minutes to the cooking time.
- Dairy free milk – I used cashew milk (Elmherst model) however you would additionally use canned coconut milk or your favourite dairy free milk. Be certain it’s unsweetened and doesn’t have any added flavors.
- Frozen spinach – I like so as to add as many greens as I can to a soup and I additionally love the pop of inexperienced in an in any other case yellow/orange soup. You might additionally use contemporary child spinach or frozen kale or just omit it from the recipe.
make cauliflower lentil soup
Prep the veggies: Chop the onion, slice the carrot and reduce the cauliflower into small items. Tip: To save lots of time with this step, chop the onion and carrot within the meals processor.
Sauté the onion and carrot: Prepare dinner the onion and carrot in a preheated pot over medium warmth for five minutes. You’ll want to spray the pot with avocado oil or olive oil or add a little bit of oil to the pot earlier than sweating the veggies. Stir recurrently.
Add the spices and cauliflower to the pot, stir nicely. You wish to get the veggies coated within the spices and provides the spices a minute to toast.
Add the vegetable broth, water, tomato paste to the pot and stir nicely. Scrape the underside of the pot to make sure that the spices don’t burn.
Wash the lentils nicely in a mesh strainer. Add lentils to the pot, flip the warmth as much as excessive and canopy. Set a timer for quarter-hour.
Stir the soup usually. As soon as the soup is boiling, crack the lid in order that the liquid doesn’t overflow within the pot. The lentils will wish to stick with the underside, so stir nicely each jiffy.
As soon as the lentils are cooked and cauliflower is tender, mix the soup with an immersion blender (or rigorously switch it to a blender and mix in batches).
After the soup has reached your required consistency, add the dairy free milk and frozen spinach. Stir nicely to mix, then serve scorching.
Prime suggestions
- Use contemporary or frozen cauliflower. Simply make sure to reduce down any massive cauliflower florets (contemporary or frozen) in order that the cauliflower cooks evenly on the range. You might even use frozen cauliflower rice (about 2 baggage)
- Function is or add some rice or quinoa to serve extra like cauliflower lentil curry.
- To make prep as fast as potential, you possibly can chop the onion and carrots in a meals processor and use bagged contemporary or frozen cauliflower florets (chop them down into small chew measurement items in order that they prepare dinner shortly).
- Use contemporary spices: For one of the best taste, guarantee your spices are lower than 1 yr outdated and maintain them in a nicely sealed container. Additionally make sure to examine the components in your spices, you need many of the components to be spices, not maltodextrin or different fillers that don’t’ add to the style.
- Curry powder and turmeric can stain issues like linens, wooden spoons and a few counter tops so watch out when mixing and stirring the soup.
- Don’t love pureed soup? Solely mix 1/4 to 1/2 of the soup for a thick, chunky soup as a substitute of a very blended soup.
Further components
- Veggies: Add in chopped celery, crimson bell peppers, zucchini with carrots and onions
- Recent grated ginger
- Recent chopped garlic
- Chili flakes or cayenne pepper for spice
- Lime juice on the finish for a pop of freshness
Cauliflower crimson lentil soup toppings
- Recent cilantro
- Sliced avocado
- Crispy air fryer chickpeas
- Selfmade gluten free croutons (made within the air fryer)
- Pumpkin seeds
- Yogurt
- Coconut milk or cashew cream for topping
Widespread questions
Are you able to make this soup within the prompt pot?
Sure, making crimson lentil cauliflower soup within the prompt pot is a good way to organize this if you wish to be extra fingers off through the cooking time. Listed below are the steps:
- Saute the onions and carrots as written (4-5 minutes). Flip off saute and add spices, stir nicely. Add 1/2 cup of broth and scrape down the underside of the pot (or you’re going to get a burn discover).
- Add the cauliflower, lentils, the remainder of the broth, water and tomato paste and stir nicely.
- Prepare dinner for 3 minutes excessive strain. After cooking, let the soup naturally launch strain for 10 minutes earlier than manually releasing strain (or you possibly can let it naturally launch on it’s personal).
- Mix the soup, add dairy free milk and frozen spinach and serve scorching.
What’s the finest form of curry powder to make use of?
I’ve examined this recipe with 3 completely different curry powders, all of them turned out scrumptious. I used a generic “curry powder” from Dealer Joe’s, Mochi Curry (my absolute favourite) and Madras curry powder. No matter you will have available will work nice on this recipe. Some are extra spicy than others.
Are you able to substitute inexperienced lentils?
Inexperienced lentils take longer to prepare dinner than crimson lentils, so the soup would want to boil on the range for a couple of further minutes (5-7 minutes or so).
Are you able to make this with different beans?
If you happen to don’t have lentils or can’t tolerate lentils, you may make this recipe with canned beans (cannellini or nice northern white beans could be ultimate). Use 2 cans of beans, rinsed and drained and omit the water from this recipe.
Storing leftovers
- Fridge: This curry lentil cauliflower soup is simply nearly as good the subsequent day and is nice as a make forward meal. Merely retailer in a hermetic container for as much as 5 days within the fridge.
- Freezer: This soup freezes nicely and could be nice for freezer prep. Enable the soup to chill earlier than transferring to a freezer secure bag or container for as much as 3 months. I personally use Souper Cubes to portion out single serving parts of soup. As soon as frozen within the silicone molds, I come out the frozen dice of soup and switch it to a freezer secure bag for long run storage.
- Defrost earlier than reheating or add frozen soup to a pot, cowl with a lid and reheat over low to medium low warmth till the soup is warmed by.
If you happen to love lentil soup, it’s best to attempt
★ Did you make this recipe? Please give it a star ranking under!
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Begin by chopping the carrots, onion and cauliflower. Observe: You should utilize a meals processor to shortly chop the carrots and onion.
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Preheat a big pot over medium warmth (whereas chopping the veggies). When preheated, spray with avocado oil or olive oil and add onion and carrots and prepare dinner 5 minutes, stirring sometimes.
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Add spices and cauliflower to the pot. Stir nicely to coat all of the veggies with the spices.
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Add the vegetable broth, water, tomato paste to the pot and scrape the underside nicely.
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Rinse the lentils and add them to the pot. Flip the warmth as much as excessive and place the lid on the pot. Set a timer for quarter-hour. Stir recurrently to make sure the lentils do not stick with the underside of the pot.
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As soon as the lentils and cauliflower is tender, mix with an immersion blender (or switch to the blender to mix in batches).
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As soon as easy, add dairy free milk and frozen spinach. Stir nicely and serve scorching.
- Use contemporary or frozen cauliflower. Simply make sure to reduce down any massive cauliflower florets (contemporary or frozen) in order that the cauliflower cooks evenly on the range. You might even use frozen cauliflower rice (about 2 baggage)
- Function is or add some rice or quinoa to serve extra like cauliflower lentil curry.
- To make prep as fast as potential, you possibly can chop the onion and carrots in a meals processor and use bagged contemporary or frozen cauliflower florets (chop them down into small chew measurement items in order that they prepare dinner shortly).
- Use contemporary spices: For one of the best taste, guarantee your spices are lower than 1 yr outdated and maintain them in a nicely sealed container. Additionally make sure to examine the components in your spices, you need many of the components to be spices, not maltodextrin or different fillers that don’t’ add to the style.
- Curry powder and turmeric can stain issues like linens, wooden spoons and a few counter tops so watch out when mixing and stirring the soup.
- Don’t love pureed soup? Solely mix 1/4 to 1/2 of the soup for a thick, chunky soup as a substitute of a very blended soup.
Further components
- Veggies: Add in chopped celery, crimson bell peppers, zucchini with carrots and onions
- Recent grated ginger
- Recent chopped garlic
- Chili flakes or cayenne pepper for spice
- Lime juice on the finish for a pop of freshness
See how I calculate food cost.
Diet Info
Diet Information
Quantity per Serving
The place does diet information come from? Diet information are supplied as a courtesy, sourced from the USDA Meals Database.
