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–+ servings
Lentil Cauliflower Soup

Delicious Lentil Cauliflower Soup: Comfort in Every Bowl

Enjoy this lentil cauliflower soup, a vegan and gluten-free delight packed with cozy spices for a warm and satisfying meal.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Substitute with canola or coconut oil if needed.
  • 1 medium Onion Yellow onion is best.
  • 4 cloves Garlic Minced.
  • 1 tablespoon Fresh Ginger Grated, peel before mincing.
  • 1 medium Fresh Red Chili Adjust based on heat preference.
For the Soup
  • 4 cups Cauliflower Florets Fresh is best.
  • 1 can Lentils Drained, or soak and cook dried lentils.
  • 1 can Coconut Milk Full-fat recommended.
  • 2 cups Baby Spinach Substitute with kale if needed.
  • 4 cups Vegetable Stock Low-sodium if preferred.
For Flavor Enhancement
  • 1 teaspoon Ground Cumin Can substitute with curry powder.
  • 1 teaspoon Ground Coriander For extra flavor, consider adding more.
  • 1 teaspoon Turmeric Can be substituted with curry powder.
  • 1 tablespoon Lime Juice Can use lemon juice or omit.

Equipment

  • large pot

Method
 

Step-by-Step Instructions for Spicy Lentil Cauliflower Soup
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 diced onion and sauté for about 5 minutes until soft and translucent.
  2. Stir in 4 minced garlic cloves, 1 tablespoon of freshly grated ginger, and 1 chopped red chili. Cook for 2 minutes until fragrant.
  3. Add 1 teaspoon each of ground cumin, coriander, and turmeric to the pot, mixing well. Cook for an additional minute.
  4. Incorporate 4 cups of cauliflower florets into the pot, sauté for about 3-4 minutes until starting to soften.
  5. Pour in 4 cups of vegetable stock. Raise the heat to bring it to a boil, then reduce to low and let it simmer for 15 minutes.
  6. Stir in 1 can of drained lentils and 1 can of coconut milk. Let simmer uncovered for an additional 5 minutes.
  7. Toss in 2 cups of baby spinach, stirring gently until wilted.
  8. Remove from heat and stir in the juice of 1 lime. Adjust seasoning with salt and pepper to taste.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 12gFat: 16gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 800mgPotassium: 700mgFiber: 10gSugar: 5gVitamin A: 1000IUVitamin C: 60mgCalcium: 80mgIron: 3mg

Notes

Using fresh vegetables and spices enhances flavor. Allowing the soup to rest improves its taste.

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