Name: Cauliflower Red Lentil Soup
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Cuisine: Vegetarian
Ingredients: 3 Tbsp Extra Virgin Olive Oil; 8 Cups Cauliflower Florets (about 1 small cauliflower); 1 1/2 tsp Ground Coriander; 1 1/2 tsp Ground Cumin; 1 tsp Paprika; Salt and Black Pepper to taste; 1 Large Onion, chopped into 1/2 inch pieces; 2 Medium Carrots, peeled and chopped into 1/2 inch pieces; 4 Medium Cloves of Garlic, minced; 2/3 Cup Red Lentils, picked through and rinsed; 5-6 Cups Lower Sodium Vegetable Stock; 1/4 tsp Crushed Red Pepper Flakes (optional); 2 Tbsp Non-Dairy Butter; 2 Tbsp Lemon Juice

Cauliflower Red Lentil Soup

This flavorful Cauliflower Red Lentil Soup is a comforting dish that perfectly combines nutritious ingredients, making it an excellent choice for anyone seeking a delicious and hearty meal. Packed with protein and flavor, this soup is sure to warm your heart and nourish your body.

Why Make This Recipe

There are countless reasons to whip up a pot of Cauliflower Red Lentil Soup. First and foremost, this dish is incredibly nutritious, featuring the health benefits of both cauliflower and red lentils. Cauliflower is rich in vitamins C, K, and B6 while being low in calories, making it a fantastic choice for those keeping an eye on their diet. Red lentils, on the other hand, are an excellent source of protein, fiber, and essential nutrients.

This soup is also versatile! You can enjoy it as a light lunch, a satisfying dinner, or even as an appetizer for a larger meal. Additionally, it’s suitable for those following vegetarian or vegan diets, and with a few simple modifications, it can easily be gluten-free too. The cozy flavors and creamy texture make it a go-to comfort soup that’s ideal for any occasion.

How to Make Cauliflower Red Lentil Soup

Now that you’re convinced of the merits of this delightful recipe, let’s dive into how to create this wonderful soup in your kitchen!

Ingredients:

3 Tbsp Extra Virgin Olive Oil
8 Cups Cauliflower Florets (This is about 1 small cauliflower)
1 1/2 tsp Ground Coriander
1 1/2 tsp Ground Cumin
1 tsp Paprika
Salt and Black Pepper to taste
1 Large Onion, chopped into 1/2 inch pieces
2 Medium Carrots, peeled and chopped into 1/2 inch pieces
4 Medium Cloves of Garlic, minced
2/3 Cup Red Lentils, picked through and rinsed
5-6 Cups Lower Sodium Vegetable Stock
1/4 tsp Crushed Red Pepper Flakes (optional)
2 Tbsp Non-Dairy Butter
2 Tbsp Lemon Juice

Directions:

Heat the Pot: Begin by heating a large 5-7 quart Dutch oven over medium heat.
Add Ingredients: Into the pot, add the olive oil, cauliflower florets, ground coriander, and ground cumin. Season with a pinch of salt and black pepper.
Cook Cauliflower: Cook, stirring occasionally, until the cauliflower has browned in some places and is starting to soften, which should take about 10 minutes.
Add Vegetables: Stir in the chopped onion, carrots, and minced garlic. Continue cooking until the onion is translucent, approximately 4-5 minutes.
Add Lentils and Stock: Then, add the rinsed red lentils and 5 cups of vegetable stock into the pot along with crushed red pepper flakes, if you’re using them.
Simmer the Soup: Bring the mixture to a boil and then reduce the heat to low. Cover the pot with a lid and allow the soup to simmer for 20 minutes.
Blend the Soup: After 20 minutes, remove the pot from heat. Add the lemon juice and non-dairy butter, and use an immersion blender to blend the soup until it reaches a smooth and creamy consistency. If you prefer a thinner soup, you can incorporate the remaining cup of vegetable stock at this stage.
Serve and Enjoy: I love to serve this delightful soup with an extra drizzle of olive oil, a sprinkle of chives, and plenty of crusty bread to soak up all the flavors.

Pro Tips for Success with Cauliflower Red Lentil Soup

Use Fresh Ingredients: The freshness of your vegetables makes a difference in flavor. Aim for fresh cauliflower, carrots, and garlic for the best results.
Adjust Seasoning: Everyone’s taste buds are different. Experiment with the amount of salt, pepper, and spices to find the perfect balance for your preference.
Control the Creaminess: The immersion blender allows you to control how smooth or chunky you’d like your soup. If you enjoy some texture, blend partially instead of until completely smooth.
Make Ahead: This soup stores well in the fridge for 3-4 days, making it perfect for meal prep. Consider making a big batch for quick lunches or dinners!

Flavor Variations of Cauliflower Red Lentil Soup

While the classic version of this soup is delicious as it is, you might want to switch things up a bit. Here are some flavor variations to consider:

Coconut Curry Version: Add a can of coconut milk and a tablespoon of curry paste during the last simmering phase for a creamy, spicy twist.
Herbed Version: Incorporate a mix of fresh herbs such as thyme, parsley, or cilantro to brighten the flavors.
Smoky Flavor: Add a dash of smoked paprika in place of regular paprika for a deeper, smokier taste.
Extra Veggies: Feel free to toss in more vegetables, like spinach or kale, during the last few minutes of cooking for added nutrients.
Add Protein: For a heartier soup, consider adding cooked shredded chicken or chickpeas for extra protein.

Serving Suggestions for Cauliflower Red Lentil Soup

Cauliflower Red Lentil Soup is so versatile that it can pair well with a variety of sides or toppings to enhance your meal experience. Here are some delightful serving suggestions:

Crusty Bread: Serve with your favorite crusty bread like sourdough or baguette for a traditional touch. It’s perfect for dipping!
Salad: Pair it with a fresh spring salad for a light and nutritious meal. A side of mixed greens with a vinaigrette can offer a refreshing contrast.
Toppings: Experiment with different toppings such as sliced radishes, avocado, coconut yogurt, or even roasted chickpeas for added flavor and texture.

Storage and Freezing Instructions for Cauliflower Red Lentil Soup

To enjoy your Cauliflower Red Lentil Soup at a later time, here’s how to store and freeze it properly:

Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat on the stove or in the microwave.
Freezing: If you want to extend its shelf life, pour individual servings into freezer-safe containers and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.

Nutrition Facts (Per Serving)

| Nutrient | Amount |
|————|—————-|
| Calories | 210 |
| Protein | 10g |
| Carbohydrates | 33g |
| Fat | 7g |
| Fiber | 10g |
| Sodium | 350mg |

FAQ About Cauliflower Red Lentil Soup

Can I use frozen cauliflower in this recipe?

Absolutely! Frozen cauliflower florets work just as well as fresh ones. Just make sure to thaw them slightly before cooking to achieve the desired texture.

Is this soup gluten-free?

Yes, this Cauliflower Red Lentil Soup is naturally gluten-free. Just check the vegetable stock to ensure it’s gluten-free, and you’re good to go!

How can I make this soup spicier?

If you enjoy spicy food, increase the amount of crushed red pepper flakes or add a dash of hot sauce to the soup to elevate the heat level.

Can I add more vegetables to the soup?

Definitely! Feel free to add other vegetables like spinach, sweet potatoes, or zucchini to boost the nutrition and flavor profile of your soup.

What should I serve with this soup?

You can pair this soup with a variety of sides! It goes wonderfully with a fresh salad, crusty bread, or even a hearty grain such as quinoa or brown rice.

Final Thoughts

Cauliflower Red Lentil Soup is more than just a meal; it’s a warming embrace in a bowl filled with nutritious, wholesome ingredients. With its balanced flavors and creamy texture, this recipe is perfect for any day of the week. Whether you are looking for a quick lunch, a cozy dinner, or a way to impress your guests, you can’t go wrong with this delightful soup. Enjoy the cooking process and the resulting dish, as every spoonful is bound to be delicious and comforting!