Creamy Curried Cauliflower Lentil Soup (1 Pot!)
User Reviews
4.8
Creamy Curried Cauliflower Lentil Soup (1 Pot!)
Description
This soup balances the earthy flavors of cauliflower and lentils with the warmth of curry spices, ginger, and garlic. The vegetables are first sautéed in oil, developing sweetness and aroma. Adding broth and red lentils, the soup simmers until the cauliflower is tender and the lentils have softened. An immersion blender turns the mixture into a creamy consistency, with coconut cream enriching the texture and adding richness without dairy.
The curry powder and optional cayenne pepper introduce a gentle heat and complexity, while the choice of vegetable or chicken broth influences the base flavor. Despite its creamy nature, the soup remains light and nourishing. It can be served as a starter or a vegetarian main with fresh herbs as garnish.
Leftovers keep well refrigerated for several days, allowing the soup to thicken slightly, and can be easily reheated for subsequent meals. Adjust seasoning after blending to achieve desired flavor balance.
Ingredients
- 2 tsp avocado oil (or sub water for oil-free)
- 1 medium white onion or yellow onion
- 2 medium carrot diced
- 1 talk celery optional, diced
- 1 ½ tsp ginger fresh, minced
- 2-3 cloves garlic minced
- 1 head cauliflower ~4 cups as original recipe is written, cut into bite-size pieces
- 2-3 tsp curry powder
- 1 pinch cayenne pepper 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 based on homemade vegetable broth and excludes optional ingredients.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
4.8
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