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Cauliflower and Lentil Soup

This vegan cauliflower and lentil soup is a hearty, nutritious dish packed with flavour.

Prep Time
20 mins
Cook Time
20 mins
Total Time
45 mins
Servings: 6 Servings
Calories: 103 kcal
Course: Soup
Cuisine: International

Ingredients

  • 1 large yellow onion diced
  • 2 large carrots peeled + diced
  • 4 cloves garlic minced
  • 1 cup green lentils sorted + rinsed
  • 5 cups cauliflower florets cut into bite-size pieces
  • 2 sprigs fresh Rosemary
  • 2 bay leaves
  • 6 cups vegetable broth
  • 1 cup tomato sauce or tomato puree of choice
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • salt + pepper to taste
  • fresh parsley or basil finely chopped, for garnish

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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

Calories 103cal (5%) Carbohydrates 20g (7%) Protein 7g (14%) Fat 1g (2%) Sodium 318mg (13%) Potassium 611mg (17%) 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

% 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.