Cauliflower Red Lentil Soup
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.
Servings: 8 Cups
Calories: 176kcal
Cost: $3
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 ½ teaspoon Ground Coriander
- 1 ½ teaspoon Ground Cumin
- 1 teaspoon Paprika
- Salt and Black Pepper Pepper
- 1 Large Onion, chopped into ½ inch pieces
- 2 Medium Carrots, peeled and chopped into ½ inch pieces
- 4 Medium Cloves of Garlic, minced
- ⅔ Cup Red Lentils, picked through and rinsed
- 5-6 Cups Lower Sodium Vegetable Stock
- ¼ 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 ½ teaspoon Ground Coriander, 1 ½ 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 ½ inch pieces, 2 Medium Carrots, peeled and chopped into ½ 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.⅔ Cup Red Lentils, picked through and rinsed, 5-6 Cups Lower Sodium Vegetable Stock, ¼ 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: 1Cup | Calories: 176kcal | Carbohydrates: 20g | Protein: 6g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 1g | Sodium: 654mg | Potassium: 540mg | Fiber: 8g | Sugar: 5g | Vitamin A: 2872IU | Vitamin C: 53mg | Calcium: 49mg | Iron: 2mg