Lentil Cauliflower Soup Recipe

Introduction

This Lentil Cauliflower Soup is a comforting and flavorful dish that combines tender cauliflower, protein-packed lentils, and creamy coconut milk. Infused with aromatic spices and a hint of fresh ginger and chili, it’s perfect for a nourishing meal any day of the week.

Ingredients

• 1 tablespoon olive oil
• 1 large onion, diced
• 2 large garlic cloves, finely chopped or grated
• 1 tablespoon fresh ginger, finely chopped or grated
• 1 tablespoon fresh red chili, finely chopped
• 1/2 tablespoon ground cumin
• 1/2 tablespoon ground coriander
• 1/2 teaspoon turmeric
• 1 lb (450 g) cauliflower florets
• 5 cups (1.25 liters) vegetable stock
• 1 can (14 oz / 400 g) lentils, drained and rinsed
• 1 can (13.5 fl. oz / 400 ml) coconut milk
• 3 cups (100 g) baby spinach
• 2 tablespoons lime juice
• Salt and freshly ground black pepper to taste
• Fresh cilantro to garnish, optional

Instructions

1. Step 1: Heat the olive oil in a large pot over medium heat.
2. Step 2: Add the diced onion and sauté for about 5 minutes until soft and translucent.
3. Step 3: Stir in the garlic, ginger, and red chili; cook for another 2 minutes until fragrant.
4. Step 4: Add ground cumin, coriander, and turmeric, stirring well to combine with the onion mixture.
5. Step 5: Add the cauliflower florets and stir to coat them with the spices.
6. Step 6: Pour in the vegetable stock and bring to a boil. Reduce heat, cover with a lid, and simmer for 15 minutes.
7. Step 7: Stir in the lentils and coconut milk, then simmer for an additional 5 minutes.
8. Step 8: Add the baby spinach and cook for 1 to 2 minutes until wilted.
9. Step 9: Stir in lime juice and season with salt and pepper to taste.
10. Step 10: Serve the soup hot, garnished with fresh cilantro if desired.

Tips & Variations

• For extra depth, toast the spices briefly before adding the cauliflower.
• Swap baby spinach for kale or Swiss chard for a different leafy green.
• Add a pinch of smoked paprika for a subtle smoky flavor.
• Use red lentils instead of canned for a fresher texture; just soak and cook accordingly.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave, adding a splash of water or vegetable stock if needed to loosen the consistency.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried lentils instead of canned?

Yes, you can use dried lentils, but be sure to soak them beforehand and cook them separately until tender before adding to the soup to avoid overcooking the cauliflower.

Is this soup suitable for freezing?

This soup freezes well. Allow it to cool completely, then store in freezer-safe containers for up to 2 months. Thaw overnight in the refrigerator before reheating.

Lentil Cauliflower Soup Recipe

Print Recipe

★★★★★

5 from 128 reviews

A hearty and flavorful Lentil Cauliflower Soup, combining tender cauliflower florets, protein-rich lentils, and creamy coconut milk, infused with warming spices like cumin, coriander, and turmeric. This nutritious, comforting soup is perfect for a wholesome meal and is enhanced by fresh spinach, lime juice, and optional cilantro garnish.

• Author: Grace
• Prep Time: 15 minutes
• Cook Time: 27 minutes
• Total Time: 42 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Vegetarian
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Main Ingredients

• 1 tablespoon olive oil
• 1 large onion, diced
• 2 large garlic cloves, finely chopped or grated
• 1 tablespoon fresh ginger, finely chopped or grated
• 1 tablespoon fresh red chili, finely chopped
• 1/2 tablespoon ground cumin
• 1/2 tablespoon ground coriander
• 1/2 teaspoon turmeric
• 1 lb (450 g) cauliflower florets
• 5 cups (1.25 liters) vegetable stock
• 1 can (14 oz / 400 g) lentils, drained and rinsed
• 1 can (13.5 fl. oz / 400 ml) coconut milk
• 3 cups (100 g) baby spinach
• 2 tablespoons lime juice
• Salt and freshly ground black pepper to taste
• Fresh cilantro to garnish, optional

Instructions

1. Heat Olive Oil: Heat the olive oil in a large pot over medium heat to prepare for sautéing the vegetables.
2. Sauté Onion: Add the diced onion and cook for about 5 minutes until soft and translucent, which helps release its natural sweetness.
3. Cook Aromatics: Stir in the garlic, ginger, and fresh red chili, cooking for another 2 minutes or until their fragrant aromas develop.
4. Add Spices: Mix in the ground cumin, coriander, and turmeric, stirring continuously to evenly coat the onion mixture with the spices.
5. Add Cauliflower: Add the cauliflower florets to the pot and stir to combine well with the spices, allowing them to absorb the flavors.
6. Add Vegetable Stock and Simmer: Pour in the vegetable stock and bring to a boil. Once boiling, reduce heat, cover with a lid, and simmer gently for 15 minutes until the cauliflower is tender.
7. Add Lentils and Coconut Milk: Stir in the drained lentils and coconut milk, then simmer for another 5 minutes to blend the flavors and warm the soup through.
8. Add Spinach: Incorporate the baby spinach and cook for 1-2 minutes until the spinach wilts, adding freshness and nutrition.
9. Finish with Lime Juice and Seasoning: Stir in the lime juice, then adjust salt and black pepper to taste to bring out brightness and balance flavors.
10. Serve: Ladle the hot soup into bowls and garnish with freshly chopped cilantro if desired. Serve immediately for best flavor.

Notes

• Use fresh spices for the best aroma and flavor.
• You can substitute canned lentils with cooked dried lentils if preferred.
• Adjust chili quantity to suit your heat preference.
• For a creamier texture, blend part of the soup before adding spinach.
• This soup freezes well for up to 2 months.

Keywords: lentil cauliflower soup, vegetarian soup, coconut milk soup, healthy soup, easy soup recipe, spiced soup, gluten free soup