Creamy Cauliflower Lentil Soup – Bites of Wellness

Cauliflower and lentil soup is thick, creamy and so comforting. This one pot curry lentil cauliflower soup is prepared in underneath half-hour and makes use of principally pantry staples. Excellent for weeknight meals, wholesome meal prep and even as a freezer meal.

The mix of cauliflower and pink lentils makes the creamiest soup with out the necessity for any cream or dairy.

Why you’ll love this recipe

• Simple to make
• One pot meal
• Could be made prematurely
• Nice for meal prep
• Vegan, gluten free, dairy free
• Wealthy and creamy
• Consolation meals
• Filling (filled with fiber and protein)
• Funds pleasant

Elements

• Onion – onions are all the time a fantastic base for soup. I used a yellow onion however white or pink onions would additionally work nicely. Be sure you allow them to sweat a bit in order that they aren’t crunchy within the soup/
• Carrots – carrots present a pure sweetness that pairs nicely with the smoky flavors from the spices. It helps to steadiness out all of the flavors and likewise offers the soup a ravishing orange hue.
• Spices: Salt, curry powder, garlic powder, turmeric, floor cumin – these create a very wealthy deep taste that’s smoky, spicy and so fragrant. The curry powder and turmeric additionally give the soup a very distinct yellow/orange hue. Observe that there are lots of various kinds of curry powder, you’ll want to use one you like for the perfect taste.
• Cauliflower – use a head of cauliflower florets, bagged cauliflower florets and even frozen. cauliflower on this recipe. Simply you’ll want to reduce it down into small items so it cooks rapidly.
• Vegetable broth + water – the vegetable broth offers a lot depth to the soup. Vegetable broth is my go to method of creating a 20-30 minute soup style prefer it’s been on the range a lot longer. You may additionally use rooster broth.
• Tomato paste – the tomato paste provides only a little bit of that wealthy tomato taste, which provides umami and helps to steadiness out the spices completely.
• Pink lentils – break up pink lentils prepare dinner so rapidly and are excellent for soup. They get mushy and when blended assist create a brilliant thick soup. If wanted, you need to use inexperienced (or brown) lentils, simply add 5-7 minutes to the cooking time.
• Dairy free milk – I used cashew milk (Elmherst model) however you can additionally use canned coconut milk or your favourite dairy free milk. Be certain it’s unsweetened and doesn’t have any added flavors.
• Frozen spinach – I really like so as to add as many greens as I can to a soup and I additionally love the pop of inexperienced in an in any other case yellow/orange soup. You may additionally use contemporary child spinach or frozen kale or just omit it from the recipe.

Find out how to make cauliflower lentil soup

Prep the veggies: Chop the onion, slice the carrot and reduce the cauliflower into small items. Tip: To save lots of time with this step, chop the onion and carrot within the meals processor.

Sauté the onion and carrot: Cook dinner the onion and carrot in a preheated pot over medium warmth for five minutes. Be sure you spray the pot with avocado oil or olive oil or add a little bit of oil to the pot earlier than sweating the veggies. Stir recurrently.

Add the spices and cauliflower to the pot, stir nicely. You need to get the veggies coated within the spices and provides the spices a minute to toast.

Add the vegetable broth, water, tomato paste to the pot and stir nicely. Scrape the underside of the pot to make sure that the spices don’t burn.

Wash the lentils nicely in a mesh strainer. Add lentils to the pot, flip the warmth as much as excessive and canopy. Set a timer for quarter-hour.

Stir the soup usually. As soon as the soup is boiling, crack the lid in order that the liquid doesn’t overflow within the pot. The lentils will need to follow the underside, so stir nicely each couple of minutes.

As soon as the lentils are cooked and cauliflower is comfortable, mix the soup with an immersion blender (or rigorously switch it to a blender and mix in batches).

After the soup has reached your required consistency, add the dairy free milk and frozen spinach. Stir nicely to mix, then serve scorching.

High suggestions

• Use contemporary or frozen cauliflower. Simply you’ll want to reduce down any massive cauliflower florets (contemporary or frozen) in order that the cauliflower cooks evenly on the range. You may even use frozen cauliflower rice (about 2 baggage)
• Function is or add some rice or quinoa to serve extra like cauliflower lentil curry.
• To make prep as fast as attainable, you’ll be able to chop the onion and carrots in a meals processor and use bagged contemporary or frozen cauliflower florets (chop them down into small chew dimension items in order that they prepare dinner rapidly).
• Use contemporary spices: For the perfect taste, guarantee your spices are lower than 1 yr outdated and preserve them in a nicely sealed container. Additionally you’ll want to verify the substances in your spices, you need many of the substances to be spices, not maltodextrin or different fillers that don’t’ add to the style.
• Curry powder and turmeric can stain issues like linens, wooden spoons and a few counter tops so watch out when mixing and stirring the soup.
• Don’t love pureed soup? Solely mix 1/4 to 1/2 of the soup for a thick, chunky soup as an alternative of a totally blended soup.

Further substances

• Veggies: Add in chopped celery, pink bell peppers, zucchini with carrots and onions
• Contemporary grated ginger
• Contemporary chopped garlic
• Chili flakes or cayenne pepper for spice
• Lime juice on the finish for a pop of freshness

Cauliflower pink lentil soup toppings

• Contemporary cilantro
• Sliced avocado
• Crispy air fryer chickpeas
• Selfmade gluten free croutons (made within the air fryer)
• Pumpkin seeds
• Yogurt
• Coconut milk or cashew cream for topping

Frequent questions

Are you able to make this soup within the immediate pot?

Sure, making pink lentil cauliflower soup within the immediate pot is an effective way to arrange this if you wish to be extra palms off in the course of the cooking time. Listed below are the steps:

• Saute the onions and carrots as written (4-5 minutes). Flip off saute and add spices, stir nicely. Add 1/2 cup of broth and scrape down the underside of the pot (or you’re going to get a burn discover).
• Add the cauliflower, lentils, the remainder of the broth, water and tomato paste and stir nicely.
• Cook dinner for 3 minutes excessive strain. After cooking, let the soup naturally launch strain for 10 minutes earlier than manually releasing strain (or you’ll be able to let it naturally launch on it’s personal).
• Mix the soup, add dairy free milk and frozen spinach and serve scorching.

What’s the finest form of curry powder to make use of?

I’ve examined this recipe with 3 completely different curry powders, all of them turned out scrumptious. I used a generic “curry powder” from Dealer Joe’s, Mochi Curry (my absolute favourite) and Madras curry powder. No matter you’ve got readily available will work nice on this recipe. Some are extra spicy than others.

Are you able to substitute inexperienced lentils?

Inexperienced lentils take longer to prepare dinner than pink lentils, so the soup would want to boil on the range for a couple of further minutes (5-7 minutes or so).

Are you able to make this with different beans?

In case you don’t have lentils or can’t tolerate lentils, you can also make this recipe with canned beans (cannellini or nice northern white beans can be ultimate). Use 2 cans of beans, rinsed and drained and omit the water from this recipe.

Storing leftovers

• Fridge: This curry lentil cauliflower soup is simply pretty much as good the following day and is nice as a make forward meal. Merely retailer in a hermetic container for as much as 5 days within the fridge.
• Freezer: This soup freezes nicely and can be nice for freezer prep. Enable the soup to chill earlier than transferring to a freezer protected bag or container for as much as 3 months. I personally use Souper Cubes to portion out single serving parts of soup. As soon as frozen within the silicone molds, I come out the frozen dice of soup and switch it to a freezer protected bag for long run storage.
  • Defrost earlier than reheating or add frozen soup to a pot, cowl with a lid and reheat over low to medium low warmth till the soup is warmed by means of.

In case you love lentil soup, it is best to strive