Nutritious Creamy Cauliflower Lentil Soup Recipe (High-Fiber, High-Protein, Non-Dairy) by Jan Mostrom
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It’s fall, and I’m always on the lookout for easy, warm meals that come together quickly. This cauliflower lentil soup recipe comes together in just 15 minutes and is ready for the table in about 40 minutes. You can make this healthy soup recipe even faster by using frozen cauliflower.
To make this non-dairy, high-protein, high-fiber creamy lentil soup recipe you will need the following healthy, wholesome, gluten-free ingredients: red lentils, onion, fresh garlic, carrots, celery, ground cumin, ground coriander, ground turmeric, salt, black pepper, fresh or frozen cauliflower, low-sodium vegetable broth, unsweetened almond milk, fresh spinach and optional fresh broccoli.
This vegan soup recipe is overloaded with health benefits! Check out the health benefits of lentils, the health benefits of cauliflower, the health benefits of spinach, the health benefits of onion, the health benefits of celery, the health benefits of carrots, the health benefits of broccoli and the health benefits of turmeric. Not to mention the health benefits of fiber and the health benefits of protein.
This lentil and vegetable soup is hearty enough to serve on it’s own for lunch or dinner, but also pairs nicely with a side salad and some freshly baked bread or biscuits.
Cuisine: American
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 8
Ingredients
- 1 onion, diced
- 3 cloves garlic, roughly chopped or minced
- 3 carrots, sliced
- 3 stalks celery, sliced
- 1/4 cup water
- 1 1/2 teaspoons cumin
- 1 1/2 teaspoons coriander
- 1/2 teaspoon ground turmeric
- 1 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper (or to taste)
- 20 ounces (2 bags) frozen cauliflower or 1 large head fresh cauliflower
- 8 cups low-sodium vegetable broth
- 1 cup unsweetened almond milk (or use coconut milk for a creamier consistency)
- 1 1/2 cups red lentils, rinsed
- 6 ounces spinach, de-stemmed and chopped or torn
- 2 cups broccoli florets, cooked and chopped or 10 ounces (1 bag) frozen broccoli (optional)
- Parmesan cheese or vegan cheese, grated, for serving (optional)
Here's how to make it:
- Add the water to a stock pot or dutch oven and place it on the stove on medium heat. Add the onion, carrots, celery and garlic. Cook for about 6 to 8 minutes, or until the vegetables are getting soft. (If needed add a splash more water to prevent any sticking.)
- Add the cumin, coriander, turmeric, salt and black pepper. (You could add crushed red pepper flakes for a little spice.) Cook, stirring, for 1 minute.
- Add the frozen or fresh cauliflower and stir to spread the spices onto the cauliflower.
- Add vegetable stock, lentils and almond or coconut milk.
- Stir and bring the soup to a boil. Reduce heat to low and simmer soup for 20 to 25 minutes, or until the lentils are soft.
- When the lentils are soft, add in spinach and optional broccoli and stir.
- Serve in soup bowls topped with grated Parmesan, if desired, and enjoy! Store the soup in an airtight container in the fridge and reheat in the microwave.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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