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    Home ยป Recipes ยป Soups, Stews and Chili

    Cauliflower Red Lentil Soup (Vegan!)

    Published: Feb 7, 2021 ยท Modified: Feb 1, 2025 by Megan Calipari ยท This post may contain affiliate links ยท Leave a Comment

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    This Cauliflower Red Lentil Soup is completely vegan and is packed with vegetables, protein and is made with no cream! I serve it with a hunk of crusty bread for a cozy one-pot meal.

    Vegan Cauliflower Red Lentil Soup in a large pot.

    The cold months are packed with comfort food dinners in my house. You will find my making Vegan Cashew Mac and Cheese and big bowls of Miso Butter Pasta, and so much Vegan Chickpea Pot Pie!

    And I can't think of anything more comforting than a big bowl of Cauliflower Red Lentil Soup with a hunk of crusty bread. It is easy to make, packed with vegetables and lentils and is super creamy all while using no cream!

    Jump to:
    • Why You'll Love This Recipe
    • Ingredient Notes
    • Instructions
    • Recipe FAQs
    • Expert Recipe Tips
    • Looking for More Soup Recipes?
    • ๐Ÿ“– Recipe
    • ๐Ÿ’ฌ Comments

    Why You'll Love This Recipe

    • This recipe is super easy, and is made in one pot!
    • And the ingredients are simple and easy to find.
    • This Cauliflower Red Lentil Soup is completely vegan and uses no cream, so anyone can enjoy it!
    • It is packed with flavor and plant-based protein.
    • And most importantly, it is absolutely delicious.

    Ingredient Notes

    Ingredients for making this recipe in small bowls on a marble surface.

    Cauliflower: I live to use cauliflower in unexpected ways from Cheesy Vegan Cauliflower Casserole to Vegan Cauliflower Steaks. I used an entire small head of cauliflower here.

    Spices: Coriander, cumin, paprika give the Cauliflower Red Lentil Soup a delicious flavor.

    Red Lentils: Red lentils add creaminess, protein and a nice flavor.

    Vegetable Stock: I love to use Better Than Boullion. Make sure that it is lower sodium vegetable stock so your soup doesn't become too salty.

    Instructions

    Cauliflower florets cooking in a large Dutch oven.

    Step 1. First, heat extra virgin olive oil in a large Dutch oven over medium heat. Add the cauliflower florets, cumin, coriander and paprika.

    Season the cauliflower with a pinch of salt and pepper and sautรฉ until the cauliflower is browned in some places and starts to soften, about 10 minutes.

    Cauliflower, onion carrot and garlic sautรฉing in a large Dutch oven.

    Step 2. Add the onion, carrot and garlic and sautรฉ until the onion is translucent, about 4-5 minutes.

    Cauliflower Red Lentil Soup simmering in a Dutch oven.

    Step 3. Now, add the red lentils, vegetable stock and a pinch of red pepper flake and stir.

    Bring the mixture to a boil, then reduce the heat to low. Place the lid on the pot and simmer the soup for 20 minutes.

    Blended soup in a large Dutch oven.

    Step 4. After 20 minutes, remove the cauliflower red lentil soup from heat and add lemon juice and non-dairy butter.

    Then, use an immersion blender to blend the soup smooth and serve with an extra drizzle of extra virgin olive oil and a sprinkle of chives.

    Recipe FAQs

    How should I store this Vegan Cauliflower Red Lentil Soup?

    Store the soup in the refrigerator for up to four days.
    Or freeze for up to a month for a quick and delicious freezer meal.

    What is the difference between lentils and red lentils?

    Green and brown lentils retain their shape and texture through cooking while red lentils have become mushy. Red lentils also cook faster!

    Do red lentils need to be soaked?

    No! Red lentils cook in about 20 minutes, no soaking necessary.

    Expert Recipe Tips

    If you like some texture in your soup, stop blending before the Cauliflower Red Lentil Soup is completely smooth.

    Do not substitute green or brown lentils in this recipe!

    Blanded Vegan Cauliflower Red Lentil Soup in a bowl with a gold spoon in it.

    Looking for More Soup Recipes?

    • Vegan Roasted garlic tomato Soup in a bowl topped with basil.
      Creamy Roasted Garlic Tomato Soup (Dairy-Free & Vegan!)
    • Acorn Squash Soup with White Beans in a bowl.
      Acorn Squash Soup with White Beans
    • Carrot Red Lentil Soup in a bowl topped with cilantro.
      Carrot Red Lentil Soup
    • A bowl of gluten free instant pot lentil soup in a white bowl with a gold spoon.
      Instant Pot Lentil Soup

    If you tried this Vegan Cauliflower Red Lentil Soup recipe or any other recipe on my website, please leave a ๐ŸŒŸ star rating and let me know how it went in the ๐Ÿ“ comments below. Thanks for visiting today!

    ๐Ÿ“– Recipe

    Cauliflower Red Lentil Soup in a bowl topped with chives.

    Cauliflower Red Lentil Soup

    Megan Calipari
    This Cauliflower Red Lentil Soup is completely vegan and is packed with vegetables, protein and is made with no cream! I serve it with a hunk of crusty bread for a cozy one-pot meal.
    No ratings yet
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 50 minutes mins
    Total Time 1 hour hr
    Course Dinner
    Cuisine American
    Servings 8 Cups
    Calories 176 kcal

    Equipment

    • 1 5-7 Quart Dutch Oven
    • 1 Cutting Board
    • 1 Chefs Knife
    • 1 Wooden Spoon
    • 1 Immersion Blender
    • Measuring Cups and Spoons

    Ingredients
      

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

    Instructions
     

    • Heat a large 5-7 quart Dutch oven over medium heat. Into the pot, add the olive oil, cauliflower florets, coriander and cumin. Season with a pinch of salt and black pepper and cook, stirring occasionally until the cauliflower has browned in some places and is starting to soften, about 10 minutes.
      3 tablespoon Extra Virgin Olive Oil, 8 Cups Cauliflower Florets, 1 ยฝ teaspoon Ground Coriander, 1 ยฝ teaspoon Ground Cumin, Salt and Black Pepper Pepper
    • Add chopped onion, carrot and garlic into the pot and cook, until the onion is translucent, 4-5 minutes.
      1 Large Onion, chopped into ยฝ inch pieces, 2 Medium Carrots, peeled and chopped into ยฝ inch pieces, 4 Medium Cloves of Garlic, minced
    • Add the red lentils and 5 cups of vegetable stock along with crushed red pepper flake (if using). Bring the mixture to a boil, then reduce the heat to low, and place a lid on the pot. Allow the soup to simmer for 20 minutes.
      โ…” Cup Red Lentils, picked through and rinsed, 5-6 Cups Lower Sodium Vegetable Stock, ยผ teaspoon Crushed Red Pepper Flakes
    • After 20 minutes, remove from heat. Then, add the lemon juice and non-dairy butter and use an immersion blender to blend the soup until smooth and creamy. Add the remaining cup of vegetable stock if you want a thinner soup.
      2 tablespoon Non-Dairy Butter, 2 tablespoon Lemon Juice
    • I like to serve with an extra drizzle of olive oil and a sprinkle of chives and plenty of crusty bread.

    Notes

    To store: Transfer the soup to an airtight container and store in the refrigerator for up to 4 days. Or freeze for one month.
    If you like some texture in your soup, stop blending before the soup is completely smooth.
    Do not substitute green or brown lentils in this recipe!

    Nutrition

    Serving: 1CupCalories: 176kcalCarbohydrates: 20gProtein: 6gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 1gSodium: 654mgPotassium: 540mgFiber: 8gSugar: 5gVitamin A: 2872IUVitamin C: 53mgCalcium: 49mgIron: 2mg
    Tried this recipe?Let us know how it was!

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    Headshot of me in a white shirt

    Hi, I'm Megan! I'm a trained pastry chef who is passionate about creating vegan desserts and meals for everyone. My recipes use simple ingredients and methods to create delicious results.

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