Cauliflower and Lentil Soup
User Reviews
5
2 reviews
Excellent
-
Prep Time
20 mins
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Cook Time
25 mins
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Total Time
45 mins
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Servings
6 Servings
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Calories
103 kcal
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Course
Soup
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Cuisine
International
Cauliflower and Lentil Soup
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This vegan cauliflower and lentil soup is a hearty, nutritious dish packed with flavour.
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Ingredients
- 1 large yellow onion diced
- 2 large carrot peeled + diced
- 4 cloves garlic minced
- 1 cup green lentils sorted + rinsed
- 5 cups cauliflower cut into bite-size pieces, florets
- 2 prigs rosemary fresh
- 2 bay leaf
- 6 cups vegetable broth
- 1 cup tomato sauce or tomato puree of choice
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- salt to taste
- black pepper to taste
- parsley finely chopped, for garnish, or basil, fresh
Instructions
- In a large soup pot or dutch oven, sauté the onions and carrots with 1-2 tablespoons of water or broth until softened. Approx. 5-7 minutes. Then add the garlic and stir until fragrant, approx. 30 seconds.
- Add all the remaining ingredients (except garnishes) to your pot and bring the soup to a boil. Then reduce to medium heat, cooking your soup with the lid on until the lentils and cauliflower are cooked, approx. 15-20 minutes.
- Turn off the heat and remove the bay leaves and sprigs of rosemary from the pot. Taste for salt and pepper, and adjust if needed. Then serve.
Notes
- Leftovers keep refrigerated for up to 4 days. or frozen for up to 3 months.
- Use a very flavourful broth! If your broth is lacking flavour, make sure to adjust the seasonings.
- If you don’t have any broth on hand, you can make some with this easy bouillon recipe. (I highly recommend this broth for its fantastic flavour.)
- Depending on your preferred thickness, use 6-8 cups of vegetable broth. For a thicker soup, use six cups. For a thinner soup, use eight. Remember: the soup will absorb more liquid as it cools.
Nutrition Information
Show Details
Calories
103cal
(5%)
Carbohydrates
20g
(7%)
Protein
7g
(14%)
Fat
1g
(2%)
Sodium
318mg
(13%)
Potassium
611mg
(13%)
Fiber
7g
(28%)
Sugar
6g
(12%)
Vitamin A
4021IU
(80%)
Vitamin C
49mg
(54%)
Calcium
47mg
(5%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 103 kcal
% Daily Value*
| Calories | 103cal | 5% |
| Carbohydrates | 20g | 7% |
| Protein | 7g | 14% |
| Fat | 1g | 2% |
| Sodium | 318mg | 13% |
| Potassium | 611mg | 13% |
| Fiber | 7g | 28% |
| Sugar | 6g | 12% |
| Vitamin A | 4021IU | 80% |
| Vitamin C | 49mg | 54% |
| Calcium | 47mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
2 reviews
Excellent
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