Cauliflower Red Lentil Soup is a warm and comforting dish that brings together healthy ingredients and delicious flavors. This soup is not only a feast for the taste buds but also a powerhouse of nutrients, making it a fantastic choice for anyone looking to enjoy a hearty meal that’s simple to prepare.
why make this recipe
Creating a bowl of Cauliflower Red Lentil Soup is an excellent way to incorporate more vegetables and legumes into your diet. Cauliflower and red lentils are nutritious, packed with vitamins and minerals, and offer a satisfying texture that warms the soul. The spices in the soup bring out the flavors beautifully, transforming simple ingredients into a culinary delight. Plus, it’s a perfect option for meal prep—make a big batch and enjoy it throughout the week! Whether you’re a seasoned cook or a novice in the kitchen, this recipe is easy to follow and delivers impressive results.
how to make Cauliflower Red Lentil Soup
Making Cauliflower Red Lentil Soup involves a few simple steps that will guide you to a delicious, velvety finish.
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, ground coriander, and ground 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.
- Add the chopped onion, carrot, and minced garlic to the pot. Cook until the onion is translucent, about 4-5 minutes.
- Stir in the rinsed red lentils and 5 cups of vegetable stock, along with the crushed red pepper flakes (if using). Bring the mixture to a boil, reduce the heat to low, and cover the pot. Allow the soup to simmer for 20 minutes.
- After 20 minutes, remove the pot from the heat. Add the lemon juice and non-dairy butter, then 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.
- Serve with an extra drizzle of olive oil, a sprinkle of chives, and plenty of crusty bread to enjoy!
Pro Tips for Success Cauliflower Red Lentil Soup
- Use fresh ingredients: Fresh vegetables and spices will enhance the flavor of your soup significantly.
- Adjust the seasoning: Don’t hesitate to taste your soup as it cooks and adjust the seasonings according to your preference.
- Experiment with thickness: If you prefer a chunky soup, don’t purée all of it—leave some of the lentils and vegetables intact for texture.
- Cooking time: Lessen the cooking time if you’re using quick-cooking lentils or if you like your vegetables still a bit crisp.
- Make it a meal: Add protein by serving it with some grilled chicken, chickpeas, or a side of whole-grain bread.
- Garnish stylishly: For a pop of color and flavor, consider garnishing with fresh herbs like cilantro or parsley.
Flavor Variations Cauliflower Red Lentil Soup
- Spicy version: For a kick, increase the amount of crushed red pepper flakes or add a diced jalapeño to the pot when cooking the onions.
- Coconut twist: Add a can of full-fat coconut milk at the end for a creamy, tropical spin.
- Herbaceous delight: Stir in some fresh thyme or rosemary towards the end of cooking for extra depth of flavor.
- Smokey essence: Use smoked paprika instead of regular paprika to give the soup a rich, smoky flavor.
- Greens booster: Include a handful of spinach or kale towards the end of cooking, wilting it right into the soup for added nutrition and color.
Serving Suggestions Cauliflower Red Lentil Soup
Cauliflower Red Lentil Soup is wonderfully versatile and can be paired with a variety of dishes. Here are some delicious serving suggestions:
- Crusty Bread: Nothing beats a warm bowl of soup paired with a slice of crusty bread for dipping. A sourdough or whole-grain baguette works beautifully.
- Salad side: Serve alongside a fresh green salad drizzled with a light vinaigrette to balance the richness of the soup.
- Grilled Cheese: A classic grilled cheese sandwich is a comforting addition that adults and kids alike will enjoy.
- Rice or Quinoa: For a more substantial meal, serve the soup over a scoop of rice or quinoa to soak up the flavors.
- Toppings: Top the soup with croutons, fresh herbs, or a dollop of vegan sour cream for added texture and flavor.
Storage and Freezing Instructions Cauliflower Red Lentil Soup
This soup is perfect for meal prep! Here’s how to store and freeze it:
- Refrigerator: Store in an airtight container in the fridge for up to 4 days. To reheat, gently warm on the stove or in the microwave until heated through.
- Freezer: This soup freezes well! Let it cool completely, then pour it into freezer-safe containers. It can be frozen for up to 3 months. To thaw, place it in the refrigerator overnight or defrost it in the microwave before reheating.
- Reheating: When reheating frozen soup, you may want to add a little extra vegetable stock to loosen it up as it can thicken in the freezer.
Nutrition Facts (Per Serving)
| Nutrient | Value |
|——————-|—————-|
| Calories | 220 |
| Protein | 10g |
| Carbohydrates | 32g |
| Fat | 8g |
| Fiber | 8g |
| Sodium | 400mg |
FAQ About Cauliflower Red Lentil Soup
Can I make this soup in a slow cooker?
Yes, you can make this soup in a slow cooker. Simply sauté the vegetables and spices in a pan, then add them to the slow cooker along with the lentils and stock. Cook on low for 6-8 hours or on high for 3-4 hours until everything is tender. Blend as directed.
How can I make this soup thicker?
If you prefer a thicker soup, you can reduce the amount of vegetable stock used or add an extra 1/4 cup of red lentils. Another option is to blend in additional cooked cauliflower after the initial blending for added creaminess.
Can I use other types of lentils?
While red lentils are recommended for their quick cooking time and creamy texture, you can experiment with green or brown lentils. Just keep in mind that these varieties take longer to cook and won’t break down into a creamy texture.
What if I don’t have vegetable stock?
If you don’t have vegetable stock on hand, you can substitute it with water and enhance the flavor by adding bouillon cubes or powder. You could also use homemade stock, which would bring a fresher taste to the soup.
Is this soup gluten-free?
Absolutely! Cauliflower Red Lentil Soup is inherently gluten-free, making it suitable for those with gluten sensitivities.
Final Thoughts
Cauliflower Red Lentil Soup is not only a delicious and nutritious choice but also an adaptable recipe that serves as a blank canvas for your culinary creativity. With simple ingredients and straightforward directions, you can whip up a comforting bowl that’s perfect for any meal. Enjoy this heartwarming soup on its own or with your favorite sides, and relish the joy of cooking something truly wholesome for yourself and loved ones. Dive into this delightful dish and let every spoonful nourish your body and soul!
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Cauliflower Red Lentil Soup
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A warm and comforting soup made with cauliflower and red lentils, packed with nutrients and flavor.
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 5-7 quart Dutch oven over medium heat.
- Add the olive oil, cauliflower florets, ground coriander, and ground cumin. Season with salt and black pepper. Cook until the cauliflower starts to soften, about 10 minutes.
- Add the chopped onion, carrot, and minced garlic. Cook until the onion is translucent, about 4-5 minutes.
- Stir in the rinsed red lentils and 5 cups of vegetable stock, along with the crushed red pepper flakes if using. Bring to a boil, reduce heat to low, and cover. Simmer for 20 minutes.
- Remove from heat, add lemon juice and non-dairy butter, and blend the soup until smooth and creamy. For a thinner consistency, add more vegetable stock.
- Serve with a drizzle of olive oil and your choice of toppings.
Notes
Use fresh ingredients for best flavor. Adjust seasonings to your preference.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Cooking
- Cuisine: Vegan
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 5g
- Sodium: 400mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
