4.8 from 414 votes
Creamy Curried Cauliflower Lentil Soup (1 Pot!)
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!
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 (Servings)
Calories: 228 kcal
Course:
Soup
Cuisine:
Indian , Vegan
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.
Cup of Yum
Notes
- *Nutrition information is a rough estimate calculated with homemade vegetable broth and without optional ingredients.
Nutrition Information
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
% 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.