Creamy Cauliflower Lentil Soup – Bites of Wellness

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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 largely pantry staples. Good for weeknight meals, wholesome meal prep and even as a freezer meal.

The mixture of cauliflower and purple lentils makes the creamiest soup with out the necessity for any cream or dairy.

Bowl of cauliflower red lentil soup with a swirl of cashew cream in the bowl with spoon resting in the bowl.Bowl of cauliflower red lentil soup with a swirl of cashew cream in the bowl with spoon resting in the bowl.
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Why you’ll love this recipe

  • Straightforward 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)
  • Price range pleasant
Ingredients to make red lentil cauliflower soup on marble countertop.Ingredients to make red lentil cauliflower soup on marble countertop.

Substances

  • Onion – onions are all the time an excellent base for soup. I used a yellow onion however white or purple onions would additionally work nicely. You’ll want to allow them to sweat a bit so 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 stability out all of the flavors and in addition provides the soup an exquisite orange hue.
  • Spices: Salt, curry powder, garlic powder, turmeric, floor cumin – these create a very wealthy deep taste that’s smoky, spicy and so fragrant. The curry powder and turmeric additionally give the soup a very distinct yellow/orange hue. Word that there are lots of various kinds of curry powder, you should definitely use one you like for one of the best taste.
  • Cauliflower – use a head of cauliflower florets, bagged cauliflower florets and even frozen. cauliflower on this recipe. Simply you should definitely lower 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 method of constructing a 20-30 minute soup style prefer it’s been on the range a lot longer. You can 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 stability out the spices completely.
  • Crimson lentils – break up purple lentils cook dinner so shortly and are good for soup. They get mushy and when blended assist create an excellent thick soup. If wanted, you should utilize inexperienced (or brown) lentils, simply add 5-7 minutes to the cooking time.
  • Dairy free milk – I used cashew milk (Elmherst model) however you might 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 can additionally use recent child spinach or frozen kale or just omit it from the recipe.

The right way to make cauliflower lentil soup

Prep the veggies: Chop the onion, slice the carrot and lower 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’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 often.

Carrots and onion in a pot before cooking.Carrots and onion in a pot before cooking.

Add the spices and cauliflower to the pot, stir nicely. You need to get the veggies coated within the spices and provides the spices a minute to toast.

Cauliflower florets with spices on top in pot.Cauliflower florets with spices on top in pot.

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 need to stick with the underside, so stir nicely each jiffy.

As soon as the lentils are cooked and cauliflower is gentle, 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 nicely to mix, then serve scorching.

High ideas

  • Use recent or frozen cauliflower. Simply you should definitely lower down any massive cauliflower florets (recent or frozen) in order that the cauliflower cooks evenly on the range. You can even use frozen cauliflower rice (about 2 luggage)
  • Function is or add some rice or quinoa to serve extra like cauliflower lentil curry.
  • To make prep as fast as doable, you may 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 shortly).
  • Use recent spices: For one of the best taste, guarantee your spices are lower than 1 yr outdated and hold them in a nicely sealed container. Additionally you should definitely verify 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 very blended soup.
Cauliflower and carrots on top of creamy cauliflower and lentil soup in bowl.Cauliflower and carrots on top of creamy cauliflower and lentil soup in bowl.

Extra elements

  • Veggies: Add in chopped celery, purple bell peppers, zucchini with carrots and onions
  • Contemporary grated ginger
  • Contemporary chopped garlic
  • Chili flakes or cayenne pepper for spice
  • Lime juice on the finish for a pop of freshness

Cauliflower purple lentil soup toppings

  • Contemporary cilantro
  • Sliced avocado
  • Crispy air fryer chickpeas
  • Do-it-yourself gluten free croutons (made within the air fryer)
  • Pumpkin seeds
  • Yogurt
  • Coconut milk or cashew cream for topping
Large white pot filled with creamy cauliflower lentil soup.Large white pot filled with creamy cauliflower lentil soup.

Widespread questions

Are you able to make this soup within the on the spot pot?

Sure, making purple lentil cauliflower soup within the on the spot pot is a good way to organize this if you wish to be extra palms 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.
  • Cook dinner for 3 minutes excessive stress. After cooking, let the soup naturally launch stress for 10 minutes earlier than manually releasing stress (or you may let it naturally launch on it’s personal).
  • Mix the soup, add dairy free milk and frozen spinach and serve scorching.

What’s the greatest sort 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 may have 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 purple lentils, so the soup would want to boil on the range for a couple of additional minutes (5-7 minutes or so).

Are you able to make this with different beans?

For those who 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 very best). Use 2 cans of beans, rinsed and drained and omit the water from this recipe.

Large ladle of curry cauliflower red lentil soup being lifted out of the pot.Large ladle of curry cauliflower red lentil soup being lifted out of the pot.

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 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.

For those who love lentil soup, you must attempt

★ Did you make this recipe? Please give it a star score beneath!

  • Begin by chopping the carrots, onion and cauliflower. Word: You should utilize a meals processor to shortly chop the carrots and onion.

  • 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.

  • Add spices and cauliflower to the pot. Stir nicely to coat all of the veggies with the spices.

  • Add the vegetable broth, water, tomato paste to the pot and scrape the underside nicely.

  • 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 often to make sure the lentils do not stick with the underside of the pot.

  • As soon as the lentils and cauliflower is gentle, mix with an immersion blender (or switch to the blender to mix in batches).

  • As soon as easy, add dairy free milk and frozen spinach. Stir nicely and serve scorching.

High ideas

  • Use recent or frozen cauliflower. Simply you should definitely lower down any massive cauliflower florets (recent or frozen) in order that the cauliflower cooks evenly on the range. You can even use frozen cauliflower rice (about 2 luggage)
  • Function is or add some rice or quinoa to serve extra like cauliflower lentil curry.
  • To make prep as fast as doable, you may 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 shortly).
  • Use recent spices: For one of the best taste, guarantee your spices are lower than 1 yr outdated and hold them in a nicely sealed container. Additionally you should definitely verify 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 very blended soup.

Extra elements

  • Veggies: Add in chopped celery, purple bell peppers, zucchini with carrots and onions
  • Contemporary grated ginger
  • Contemporary chopped garlic
  • Chili flakes or cayenne pepper for spice
  • Lime juice on the finish for a pop of freshness

Vitamin Info

Vitamin Details

Quantity per Serving

The place does vitamin information come from? Vitamin details are supplied as a courtesy, sourced from the USDA Meals Database.

Let others know by score and leaving a remark beneath!

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