Looking for a hearty, nutritious soup that’s both comforting and protein-packed? This Cauliflower and Lentil Soup is exactly what you need. I’ve combined tender cauliflower florets with protein-rich lentils to create a satisfying meal that’s perfect for those chilly evenings or when you’re craving something wholesome and warming.
Ingredients
- 1 large cauliflower head, cut into florets
- 1 cup red lentils, rinsed
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 tablespoons olive oil
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon turmeric
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- Heat olive oil in a large pot over medium heat. Add onions and sauté until translucent, about 5 minutes.
- Add garlic, carrots, and celery. Cook for another 3-4 minutes until vegetables start to soften.
- Stir in cumin and turmeric, cooking for 30 seconds to release their flavors.
- Add cauliflower florets and lentils, stirring to coat with the spices.
- Pour in the vegetable broth and bring to a boil. Reduce heat, cover, and simmer for 20-25 minutes until lentils are tender and cauliflower is soft.
- Using an immersion blender, partially blend the soup, leaving some chunks for texture. If you don’t have an immersion blender, transfer about half the soup to a regular blender, then return it to the pot.
- Season with salt and pepper to taste. Garnish with fresh parsley if desired.
Cook Time and Serving Size
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6 generous bowls
Recipe Notes
The key to making this soup extra creamy is properly blending it. I recommend leaving some chunks for texture – you don’t want it completely smooth. If the soup seems too thick after blending, add a bit more broth until you reach your desired consistency.
Red lentils work best in this recipe as they cook quickly and break down nicely, but you can substitute with green or brown lentils – just note that they’ll need about 10 minutes more cooking time. For meal prep, this soup stores beautifully in the refrigerator for up to 5 days and actually tastes even better the next day as the flavors continue to develop.
To make this soup even more nutritious, try adding a handful of fresh spinach or kale in the last few minutes of cooking. The soup is naturally vegan and gluten-free, making it perfect for various dietary needs.
Cauliflower and Lentil Soup
Ingredients
- 1 large cauliflower head cut into florets
- 1 cup red lentils rinsed
- 1 large onion diced
- 3 cloves garlic minced
- 2 carrots chopped
- 2 celery stalks chopped
- 2 tablespoons olive oil
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon turmeric
- Salt and pepper to taste
- Fresh parsley for garnish optional
Instructions
- Heat olive oil in a large pot over medium heat. Add onions and sauté until translucent, about 5 minutes.
- Add garlic, carrots, and celery. Cook for another 3-4 minutes until vegetables start to soften.
- Stir in cumin and turmeric, cooking for 30 seconds to release their flavors.
- Add cauliflower florets and lentils, stirring to coat with the spices.
- Pour in the vegetable broth and bring to a boil. Reduce heat, cover, and simmer for 20-25 minutes until lentils are tender and cauliflower is soft.
- Using an immersion blender, partially blend the soup, leaving some chunks for texture. If you don't have an immersion blender, transfer about half the soup to a regular blender, then return it to the pot.
- Season with salt and pepper to taste. Garnish with fresh parsley if desired.