Cauliflower Lentil Soup

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This vegan Cauliflower Lentil Soup is healthy and easy to make! It's made in one pot with red lentils, spinach, curry powder and coconut milk.

Prep Time10

Cook Time30

Total Time40

Course: Main Course

Cuisine: Indian

Diet: Gluten Free, Low Lactose, Vegan, Vegetarian

Keyword: red lentil cauliflower soup, vegan lentil soup, coconut curry lentil soup,

Servings:

Calories: 322kcal

Equipment

Dutch Oven

Ingredients

3 Tbsp. olive oil
6 cloves garlic
1 onion any color
5-6 cups cauliflower florets equals 1 small head cauliflower
1 Tbsp. curry powder
½ tsp. garam masala
1 cup red lentils also known as split red lentils
5 cups vegetable broth
2 Tbsp. tomato paste
1 tsp. kosher salt
½ tsp. pepper
8 oz. tomato sauce
½ cup coconut milk full fat, unsweetened
2 cups frozen peas
2 packed cups spinach or hearty greens of choice
fresh herbs such as cilantro or parsley for garnish, optional

US Customary - Metric

Instructions

Rinse 1 cup of red lentils under cold water to remove any dirt or impurities.
Mince 6 cloves of garlic and 1 onion (any color).
Remove any leaves from the head of cauliflower and discard.
Cut 1 small head of cauliflower into florets, making sure the florets are relatively the same size to ensure that it cooks evenly (yields 5-6 cups cauliflower florets).
Roughly chop 2 packed cups of spinach (or hearty greens of choice such as kale or Swiss chard).
Place a cast iron Dutch oven or heavy-bottomed soup pot on the stove top and heat to medium-high. Add 3 Tbsp. olive oil to the Dutch oven.
Once the oil is heated, add the minced garlic and onions and sauté for 5-6 minutes, stirring often.
Add 1 Tbsp. curry powder and ½ tsp. garam masala to the Dutch oven. Sauté the minced garlic, onions, and spices for 1-2 minutes, stirring often.
Add 2 Tbsp. tomato paste to the Dutch oven and sauté for another 1-2 minutes, stirring the tomato paste with a wooden spoon to incorporate.
Add the cauliflower florets, along with 1 tsp. kosher salt and ½ tsp. pepper. Sauté for 1-2 minutes and stir until the cauliflower is coated in the tomato paste and spices.
Add 1 cup of red lentils and stir until incorporated. Pour 5 cups of vegetable broth to the Dutch oven and stir until combined.
Bring the soup to a boil, then reduce to a low boil, cover, and cook for 8 minutes.
After 8 minutes, add 8 oz. tomato sauce, ½ cup full-fat coconut milk, 2 cups of frozen peas, and 2 packed cups of chopped spinach. Stir all of the ingredients until completely incorporated.
Bring to a boil once again, then reduce to a low boil, cover, and cook for another 5 minutes or so.
Cook until the cauliflower is tender, the red lentils slightly mushy, the peas are warmed through, and the spinach wilted.
To Serve: Serve over Basmati rice or any variety of rice, or cooked grains of choice (optional). Garnish with fresh herbs such as cilantro or parsley (optional).

Notes

Some brands of red lentils are processed in a facility that also processes wheat, so it's important to check the labels for possible cross-contamination if gluten is an issue for you.

Any variety of hearty greens, such as kale or Swiss chard may be used in place of spinach.

Nutrition