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    Home » Recipes » Vegan Soups, Stews, and Chilis

    Cauliflower Lentil Soup

    Published: Feb 25, 2015 · Updated: Sep 8, 2022 · This post may contain affiliate links.

    Jump to Recipe - Print Recipe

    This hearty lentil soup is packed with nutritious flavor from red lentils, cauliflower, pumpkin, and curry spice. Yum!

    cauliflower lentil soup being served

    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.

    vegan soup with cauliflower and lentils in a white bowl

    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
    Curried Red Lentil Pumpkin Cauliflower Ssoup

    Cauliflower Lentil Soup

    This hearty lentil soup is packed with nutritious flavor from red lentils, cauliflower, pumpkin, and curry spice. Yum!
    5 from 2 votes
    Print Pin Rate Email
    Course: Main dish
    Cuisine: American, Indian
    Diet: Vegan, Vegetarian
    Keyword: cauliflower lentil soup, red lentil soup, vegan soup recipe
    Prep Time: 20 minutes
    Cook Time: 40 minutes
    Total Time: 1 hour
    Servings: 6 to 8
    Calories: 356kcal
    Author: Veg Kitchen

    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
    US Customary - Metric

    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.

    -

    More Vegan Soups, Stews, and Chilis

    • Sweet Potato Lentil Soup (Vegan & Vegetarian)
    • Sweet Potato Black Bean Chili
    • Old-Fashioned Vegan Stew
    • Vegan Wonton Soup Recipe

    Reader Interactions

    Comments

    1. Nicole says

      October 11, 2015 at 10:44 pm

      This looks awesome! I have no clue what to do with lentils. I will definitely try this.

    2. Christine says

      October 15, 2016 at 12:45 pm

      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.

    3. Nava says

      October 15, 2016 at 1:16 pm

      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!

    4. Karen K.` says

      November 01, 2019 at 5:39 pm

      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.

    5. Nava says

      November 01, 2019 at 10:56 pm

      Karen, that would be anything like Mrs. Dash Table Blend, or similar products.

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    Hi, I'm Nicole! I'm the creator behind VegKitchen, and the author of the popular cookbook, Weeknight One Pot Vegan Cooking. Learn more about me here.

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