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 mixture of cauliflower and pink lentils makes the creamiest soup with out the necessity for any cream or dairy.
Why you’ll love this recipe
- Straightforward to make
- One pot meal
- Might be made prematurely
- Nice for meal prep
- Vegan, gluten free, dairy free
- Wealthy and creamy
- Consolation meals
- Filling (filled with fiber and protein)
- Finances pleasant
Elements
- Onion – onions are all the time an important base for soup. I used a yellow onion however white or pink onions would additionally work effectively. You should definitely allow them to sweat a bit so that they aren’t crunchy within the soup/
- Carrots – carrots present a pure sweetness that pairs effectively with the smoky flavors from the spices. It helps to stability out all of the flavors and likewise provides the soup a wonderful 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 lots of various kinds of curry powder, you’ll want to use one you like for the very best taste.
- Cauliflower – use a head of cauliflower florets, bagged cauliflower florets and even frozen. cauliflower on this recipe. Simply you’ll want to minimize it down into small items so it cooks rapidly.
- Vegetable broth + water – the vegetable broth provides a lot depth to the soup. Vegetable broth is my go to approach of constructing a 20-30 minute soup style prefer it’s been on the range a lot longer. You possibly can additionally use hen broth.
- Tomato paste – the tomato paste provides only a little bit of that wealthy tomato taste, which provides umami and helps to stability out the spices completely.
- Purple lentils – break up pink lentils cook dinner so rapidly and are excellent for soup. They get mushy and when blended assist create an excellent thick soup. If wanted, you should 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 can additionally use canned coconut milk or your favourite dairy free milk. Make sure 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 possibly can additionally use recent child spinach or frozen kale or just omit it from the recipe.
Learn how to make cauliflower lentil soup
Prep the veggies: Chop the onion, slice the carrot and minimize the cauliflower into small items. Tip: To avoid wasting time with this step, chop the onion and carrot within the meals processor.
Sauté the onion and carrot: Cook dinner the onion and carrot in a preheated pot over medium warmth for five minutes. You should definitely 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 effectively. 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 effectively. Scrape the underside of the pot to make sure that the spices don’t burn.
Wash the lentils effectively 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 effectively each couple of minutes.
As soon as the lentils are cooked and cauliflower is delicate, mix the soup with an immersion blender (or fastidiously 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 effectively to mix, then serve scorching.
Prime ideas
- Use recent or frozen cauliflower. Simply you’ll want to minimize down any massive cauliflower florets (recent or frozen) in order that the cauliflower cooks evenly on the range. You possibly can 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 recent or frozen cauliflower florets (chop them down into small chew measurement items so that they cook dinner rapidly).
- Use recent spices: For the very best taste, guarantee your spices are lower than 1 yr previous and preserve them in a effectively sealed container. Additionally you’ll want to examine the elements in your spices, you need many of the elements 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 an alternative of a totally blended soup.
Further elements
- Veggies: Add in chopped celery, pink 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 pink lentil soup toppings
- Recent cilantro
- Sliced avocado
- Crispy air fryer chickpeas
- Home made 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 immediate pot?
Sure, making pink lentil cauliflower soup within the immediate pot is an effective way to arrange this if you wish to be extra arms off through the cooking time. Listed here are the steps:
- Saute the onions and carrots as written (4-5 minutes). Flip off saute and add spices, stir effectively. 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 effectively.
- Cook 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 type of curry powder to make use of?
I’ve examined this recipe with 3 totally 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’ve gotten readily 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 cook dinner than pink lentils, so the soup would want to boil on the range for just a few additional minutes (5-7 minutes or so).
Are you able to make this with different beans?
Should you don’t have lentils or can’t tolerate lentils, you can also make this recipe with canned beans (cannellini or nice northern white beans could be best). 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 pretty much 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 effectively and could be nice for freezer prep. Enable the soup to chill earlier than transferring to a freezer protected 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 protected 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 means of.
Should you love lentil soup, you must strive
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Begin by chopping the carrots, onion and cauliflower. Observe: You need to use a meals processor to rapidly 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 cook dinner 5 minutes, stirring often.
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Add spices and cauliflower to the pot. Stir effectively 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 effectively.
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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 delicate, 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 effectively and serve scorching.
- Use recent or frozen cauliflower. Simply you’ll want to minimize down any massive cauliflower florets (recent or frozen) in order that the cauliflower cooks evenly on the range. You possibly can 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 recent or frozen cauliflower florets (chop them down into small chew measurement items so that they cook dinner rapidly).
- Use recent spices: For the very best taste, guarantee your spices are lower than 1 yr previous and preserve them in a effectively sealed container. Additionally you’ll want to examine the elements in your spices, you need many of the elements 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 an alternative of a totally blended soup.
Further elements
- Veggies: Add in chopped celery, pink 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
Diet Data
Diet Information
Quantity per Serving
The place does diet data come from? Diet details are supplied as a courtesy, sourced from the USDA Meals Database.
