A Hearty Delight: Cauliflower Red Lentil Soup
Cauliflower red lentil soup is a warming and nutritious option that not only excites your palate but also fills your kitchen with delightful aromas. This creamy soup provides comfort and satisfaction, making it a perfect choice for any meal of the day.
Why Make This Recipe
If you’re looking for a delicious way to incorporate more vegetables and legumes into your diet, this cauliflower red lentil soup is an excellent choice. Packed with flavors from spices and filled with essential nutrients, including fiber and protein, this recipe will leave you feeling full and satisfied. Furthermore, it’s easy to prepare, making it suitable for busy weeknights or meal prepping for the week ahead. With simple, wholesome ingredients, this soup embodies a friendly approach to healthy eating.
How to Make Cauliflower Red Lentil Soup
Making cauliflower red lentil soup is as simple as gathering your ingredients and following a few easy steps. Let’s get started!
Ingredients:
- 3 Tbsp Extra Virgin Olive Oil
- 8 Cups Cauliflower Florets (This is about 1 small cauliflower)
- 1 1/2 tsp Ground Coriander
- 1 1/2 tsp Ground Cumin
- 1 tsp Paprika
- Salt and Black Pepper to taste
- 1 Large Onion, chopped into 1/2 inch pieces
- 2 Medium Carrots, peeled and chopped into 1/2 inch pieces
- 4 Medium Cloves of Garlic, minced
- 2/3 Cup Red Lentils, picked through and rinsed
- 5-6 Cups Lower Sodium Vegetable Stock
- 1/4 tsp Crushed Red Pepper Flakes (optional)
- 2 Tbsp Non-Dairy Butter
- 2 Tbsp Lemon Juice
Directions:
- Heat a large 5-7 quart Dutch oven over medium heat. Into the pot, add the olive oil, cauliflower florets, coriander, and cumin. Season with a pinch of salt and black pepper. Cook, stirring occasionally, until the cauliflower has browned in some places and is starting to soften, about 10 minutes.
- Next, add chopped onion, carrot, and garlic into the pot. Cook until the onion is translucent, about 4-5 minutes.
- Add the red lentils and 5 cups of vegetable stock, along with crushed red pepper flakes (if using). Bring the mixture to a boil, then reduce the heat to low, and place a lid on the pot. Allow the soup to simmer for 20 minutes.
- After 20 minutes, remove from heat. Then, add the lemon juice and non-dairy butter. Use an immersion blender to blend the soup until smooth and creamy. If you prefer a thinner soup, add the remaining cup of vegetable stock.
- To serve, drizzle with an extra splash of olive oil, sprinkle with chives, and enjoy with plenty of crusty bread!
Pro Tips for Success with Cauliflower Red Lentil Soup
- Don’t Rush the Browning: Allow the cauliflower to caramelize properly. This adds depth to the flavor.
- Use Fresh Spices: Ground spices can lose potency over time. Fresh spices will enhance the flavor of your soup.
- Adjust the Consistency: Depending on how thick you like your soup, you can always add more vegetable stock to adjust consistency.
- Experiment with the Blender: If you don’t have an immersion blender, a regular blender will work too. Just be cautious about the hot soup.
- Fresh Ingredients Matter: Using fresh vegetables will provide a much richer flavor and better texture to your soup.
Flavor Variations
- Add Greens: Incorporate some spinach or kale for added nutrients and color.
- Use Coconut Milk: For a creamier texture, substitute some vegetable stock with coconut milk.
- Infuse with Herbs: Fresh herbs like cilantro or parsley can add vibrant flavor and freshness.
- Spice it Up: Add additional spices like turmeric or garam masala for different flavor profiles.
- Make it Curry-Style: Toss in some curry powder for an exotic twist that pairs beautifully with the lentils and cauliflower.
Serving Suggestions for Cauliflower Red Lentil Soup
Serve your delicious soup warm in bowls, garnished with fresh herbs and a drizzle of olive oil. For a more filling meal, think about accompanying it with a slice of crusty whole-grain bread or a fresh side salad. You can also top it with a dollop of non-dairy yogurt or serve with a sprinkle of toasted nuts for an extra crunch.
Storage and Freezing Instructions for Cauliflower Red Lentil Soup
Store any leftover soup in an airtight container in the refrigerator for up to 4 days. If you want to make it ahead of time, this soup freezes beautifully. Ladle the cooled soup into freezer-safe bags or containers, leaving some space at the top for expansion. It can be stored in the freezer for up to 3 months. When ready to enjoy, simply thaw in the refrigerator overnight and reheat on the stovetop!
Nutrition Facts (Per Serving)
| Calories | Protein | Carbs | Fat | Fiber | Sodium |
|———-|———|——-|——|——-|——–|
| 220 | 10g | 35g | 7g | 12g | 300mg |
FAQ About Cauliflower Red Lentil Soup
Can I use other types of lentils?
Yes, you can use other lentils, but red lentils are ideal for this soup because they cook quickly and break down to create a creamy texture. Green or brown lentils will take longer to cook and will retain their shape more.
What if I don’t have a Dutch oven?
If you don’t have a Dutch oven, any large, heavy-bottomed pot will work. Just ensure it has a lid for simmering the soup effectively.
Can I make this soup in advance?
Absolutely! This soup stores well and tastes even better the next day as the flavors meld together. Just store it in an airtight container in the fridge and reheat when ready to serve.
Is this recipe vegan?
Yes! This cauliflower red lentil soup is completely vegan, especially if you opt for non-dairy butter. You can easily adapt it by using any plant-based butter alternatives.
Can I add protein to this soup?
You can enhance the protein content of your soup by adding tofu, chickpeas, or even shredded chicken if you’re not strict on a plant-based diet. Just be sure to adjust cooking times accordingly.
Final Thoughts
Cauliflower red lentil soup is a delightful and nutritious option that never compromises on flavor. With its creamy texture and the warmth of spices, it’s easy to see why this recipe has found a spot in many hearts and homes. Whether you’re cooking for yourself, friends, or family, this soup is sure to be a hit. Enjoy the comforting flavors and the nourishing benefits of this satisfying dish!
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Cauliflower Red Lentil Soup
- Total Time: 50 minutes
- Yield: 4 servings
- Diet: Vegan
Description
A warming and nutritious soup made with cauliflower and red lentils, perfect for any meal of the day.
Ingredients
- 3 Tbsp Extra Virgin Olive Oil
- 8 Cups Cauliflower Florets
- 1 1/2 tsp Ground Coriander
- 1 1/2 tsp Ground Cumin
- 1 tsp Paprika
- Salt and Black Pepper to taste
- 1 Large Onion, chopped
- 2 Medium Carrots, peeled and chopped
- 4 Medium Cloves of Garlic, minced
- 2/3 Cup Red Lentils, picked through and rinsed
- 5-6 Cups Lower Sodium Vegetable Stock
- 1/4 tsp Crushed Red Pepper Flakes (optional)
- 2 Tbsp Non-Dairy Butter
- 2 Tbsp Lemon Juice
Instructions
- Heat a large Dutch oven over medium heat. Add olive oil, cauliflower, coriander, and cumin. Season with salt and black pepper. Cook until cauliflower is browned and starting to soften, about 10 minutes.
- Add onion, carrot, and garlic. Cook until onion is translucent, about 4-5 minutes.
- Add red lentils and 5 cups vegetable stock, along with crushed red pepper flakes if using. Bring to a boil, reduce heat to low, and cover. Simmer for 20 minutes.
- Remove from heat and add lemon juice and non-dairy butter. Blend the soup until smooth, adding more vegetable stock if a thinner consistency is desired.
- Serve drizzled with olive oil and enjoy with crusty bread.
Notes
For added nutrients, you can incorporate greens like spinach or kale. Experiment with coconut milk for creaminess or add fresh herbs for extra flavor.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan