Creamy Curried Cauliflower Lentil Soup (1 Pot!)
User Reviews
4.8
414 reviews
Excellent
Creamy Curried Cauliflower Lentil Soup (1 Pot!)
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Creamy, Indian-inspired 1-pot curried cauliflower soup with carrots, ginger, and red lentils! Subtly spiced, quick and easy to make, and perfect for meal prep!
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Ingredients
- 2 tsp avocado oil (or sub water for oil-free)
- 1 medium white or yellow onion
- 2 medium carrots, diced
- 1 talk celery, diced (optional)
- 1 ½ tsp minced fresh ginger
- 2-3 cloves garlic, minced
- 1 head cauliflower, cut into bite-size pieces (~4 cups as original recipe is written)
- 2-3 tsp curry powder
- 1 pinch cayenne (optional)
- 4 cups vegetable broth (or sub chicken broth if not vegan or vegetarian)
- 1/2 cup red lentils
- 1/2 tsp sea salt, plus more to taste
- 2 Tbsp coconut cream (or sub 1/4 cup full-fat coconut milk as the recipe is written // adjust amount if altering serving size)
Instructions
- Heat a large pot (or Dutch oven) over medium heat. Once hot, add oil, onion, carrots, and celery (optional) and sauté for 4-5 minutes — stirring occasionally. Then add ginger and garlic and sauté for 2-3 minutes more or until fragrant.
- Add cauliflower, curry powder, cayenne (optional), broth, lentils, and salt. Bring to a low boil over medium heat and then reduce heat to low, cover, and simmer for 15 minutes or until lentils and cauliflower are tender.
- Add coconut cream and blend with an immersion blender until creamy and no bits remain (if it has trouble blending, you can optionally transfer to a blender and blend on high until creamy and smooth).
- Taste and adjust seasonings, adding more curry powder for spice, cayenne for heat, or salt for overall flavor. Continue cooking for a few more minutes over medium heat.
- Serve as is or with garnish of choice (we went with fresh cilantro and an additional swirl of coconut milk). Store leftovers covered in the refrigerator for 3-4 days or in the freezer up to 1 month.
Notes
- *Nutrition information is a rough estimate calculated with homemade vegetable broth and without optional ingredients.
Nutrition Information
Show Details
Serving
1servings
Calories
228
(11%)
Carbohydrates
31.6g
(11%)
Protein
10.6g
(21%)
Fat
8g
(12%)
Saturated Fat
3.1g
(16%)
Polyunsaturated Fat
0.99g
Monounsaturated Fat
3.33g
Trans Fat
0g
Cholesterol
0mg
(0%)
Sodium
823mg
(34%)
Potassium
742mg
(21%)
Fiber
7.9g
(32%)
Sugar
6.1g
(12%)
Vitamin A
7527IU
(151%)
Vitamin C
42.79mg
(48%)
Calcium
83.12mg
(8%)
Iron
3.65mg
(20%)
Nutrition Facts
Serving: 4(Servings)
Amount Per Serving
Calories 228 kcal
% Daily Value*
| Serving | 1servings | |
| Calories | 228 | 11% |
| Carbohydrates | 31.6g | 11% |
| Protein | 10.6g | 21% |
| Fat | 8g | 12% |
| Saturated Fat | 3.1g | 16% |
| Polyunsaturated Fat | 0.99g | 6% |
| Monounsaturated Fat | 3.33g | 17% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 823mg | 34% |
| Potassium | 742mg | 16% |
| Fiber | 7.9g | 32% |
| Sugar | 6.1g | 12% |
| Vitamin A | 7527IU | 151% |
| Vitamin C | 42.79mg | 48% |
| Calcium | 83.12mg | 8% |
| Iron | 3.65mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
414 reviews
Excellent
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