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–+ servings
Lentil Cauliflower Soup

Lentil Cauliflower Soup for Cozy Comfort and Healthy Eating

This Lentil Cauliflower Soup is a comforting and nutritious dish perfect for chilly nights, combining lentils and cauliflower for a hearty meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Comfort Food, Healthy
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons olive oil Adds rich and smooth flavor
  • 1 medium onion Diced, provides a savory base
  • 3 cloves garlic Minced, essential for warmth and complexity
  • 1 tablespoon ginger Grated, adds a zesty kick
  • 1 whole fresh red chili Chopped, contributes a spicy kick
For the Soup
  • 4 cups cauliflower florets Fresh is best
  • 1 can lentils Drained, main protein source
  • 1 teaspoon cumin Enhances the soup's earthy flavor
  • 1 teaspoon coriander Enhances the soup's earthy flavor
  • 1 teaspoon turmeric Enhances the soup's earthy flavor
For Creaminess and Freshness
  • 1 cup coconut milk Adds creaminess and balances spices
  • 2 cups baby spinach Adds nutrients and color
  • 1 whole lime Juiced, provides a fresh, tangy flavor

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. Heat the oil by heating 2 tablespoons of olive oil in a large pot over medium heat.
  2. Sauté the aromatics by adding 1 diced onion to the pot and sauté for about 5 minutes.
  3. Add garlic, ginger, and chili by stirring in 3 minced garlic cloves, 1 tablespoon of grated ginger, and 1 chopped fresh red chili.
  4. Incorporate the spices by sprinkling in 1 teaspoon each of cumin, coriander, and turmeric.
  5. Mix in the cauliflower by adding 4 cups of cauliflower florets into the pot.
  6. Add liquid and simmer by pouring in 6 cups of vegetable stock.
  7. Mix in lentils and coconut milk by stirring in 1 can of drained lentils and 1 cup of coconut milk.
  8. Add fresh spinach by gently folding in 2 cups of baby spinach.
  9. Season and finish by squeezing in the juice of 1 lime.
  10. Serve and garnish by ladling the warm soup into bowls and serving hot.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 40gProtein: 12gFat: 15gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 1500IUVitamin C: 70mgCalcium: 60mgIron: 3mg

Notes

Let the soup sit in the fridge overnight for a richer taste. Adjust fresh chili amounts to customize the heat level.

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