This hearty lentil soup is packed with nutritious flavor from red lentils, cauliflower, pumpkin, and curry spice. Yum!
Red lentils cook quickly, taste delicious, and fill your belly. So they’re a good choice when you want a hearty, filling soup in a short amount of time.
Adding a couple cups of pumpkin or butternut squash puree just adds to the orange-y goodness of this tasty vegan soup — and cauliflower and spinach add even more veggie-packed deliciousness.
If you love this vegan cauliflower lentil soup, be sure to check out these other tasty vegan ideas:
- Hearty Vegan Lentil Soup
- Sweet Potato Lentil Soup
- Vegan Lentil Meatloaf
- Lentil Fritters with Garlic Sauce
Cauliflower Lentil Soup
This hearty lentil soup is packed with nutritious flavor from red lentils, cauliflower, pumpkin, and curry spice. Yum!
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Servings: 6 to 8
Calories: 356kcal
Ingredients
- 1 ½ cups red lentils rinsed
- 1 tablespoon olive oil
- 1 onion chopped, large
- 2 to 3 cloves garlic minced
- 4 cups cauliflower florets
- 2 teaspoons salt-free seasoning blend like Frontier or Mrs. Dash
- 2 teaspoons curry powder or to taste
- 2 teaspoons grated fresh ginger or to taste
- 2 cups pumpkin puree or butternut squash puree, roughly one can
- 1 ½ cups coconut milk or other unsweetened nondairy milk, such as almond milk
- 4 ounces baby spinach leaves
- ¼ cup fresh cilantro chopped
- salt and pepper to taste
Instructions
- Combine the red lentils in a saucepan with 4 cups water. Bring to a slow boil, then turn down the heat and simmer gently until mushy, about 20 minutes.
- Meanwhile, heat the oil in a soup pot. Add the onions and sauté over medium heat until translucent. Add the garlic and continue to sauté until both are golden.
- Add the cauliflower florets, seasoning blend, curry powder, ginger, and just enough water to cover. Bring to a slow boil, then cover and simmer gently until the cauliflower is just tender, about 8 minutes.
- Stir in the butternut squash or pumpkin puree, cooked lentils, and just enough coconut milk (or other nondairy milk) to give the soup a medium-thick consistency.
- Return to a simmer, then simmer gently for 10 minutes longer, or until the flavors are blended and the cauliflower is completely tender but not overcooked.
- Season with salt and pepper. At this point, if you’d like, you can set the soup aside off the heat (covered). Or you can serve right away. Either way, just before serving, heat the soup until piping hot and adjust consistency and seasonings.
- Stir in the spinach at the last minute and cook just until it’s wilted. Stir in the cilantro and serve.
Nutrition
Calories: 356kcal | Carbohydrates: 43g | Protein: 16g | Fat: 16g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 51mg | Potassium: 1095mg | Fiber: 19g | Sugar: 6g | Vitamin A: 14580IU | Vitamin C: 45mg | Calcium: 126mg | Iron: 8mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
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Nicole says
This looks awesome! I have no clue what to do with lentils. I will definitely try this.
Christine says
This looks delicious and I have butternut squash to use up. With regards to the coconut milk, is it the canned or carton type? It's always confusing which to use if it's not stipulated. I love all your recipes.
Thank you.
Nava says
Christine, sorry if this is confusing. In the ingredients it states that you can use the canned coconut milk or the beverage, and that you can even substitute another nondairy milk, such as almond milk. As long as they're plain and unsweetened. I hope you enjoy this!
Karen K.` says
Thanks for the recipe. I'm going to make it tomorrow! The only thing I'm a little confused about is the "Seasoning Blend". Don't know which one is suitable, but I'll give it a go.
Nava says
Karen, that would be anything like Mrs. Dash Table Blend, or similar products.