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Lentil Cauliflower Soup

Lentil Cauliflower Soup for a Cozy, Healthy Meal

This comforting Lentil Cauliflower Soup is quick to make, vegan, and bursting with flavor, perfect for chilly evenings.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Olive oil You can substitute with canola oil or coconut oil.
  • 1 large Onion Use white or red onions, or frozen diced onions if needed.
  • 3 cloves Garlic Fresh garlic is best with no direct substitutes.
  • 1 tablespoon Grated ginger Ground ginger can be used in lesser amounts.
  • 1 large Fresh red chili Opt for dried red pepper flakes or cayenne if desired.
  • 1 teaspoon Ground cumin Enhance with curry powder if desired.
  • 1 teaspoon Ground coriander No substitutes needed.
  • 1 teaspoon Turmeric This ingredient has no substitutes.
  • 4 cups Cauliflower florets Frozen cauliflower, broccoli, or zucchini can work as substitutes.
  • 2 cups Canned lentils Consider pre-soaked cooked dry lentils.
  • 1 cup Coconut milk You may replace it with other plant-based milks.
  • 2 cups Baby spinach Alternatives include kale or other leafy greens.
  • 1 large Lime juice Lemon juice can replace it or feel free to omit.

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, pour in 2 tablespoons of olive oil and warm it over medium heat for 1-2 minutes until glistening.
  2. Add 1 diced onion to the pot and sauté for about 5 minutes until soft and translucent.
  3. Mix in 3 cloves of minced garlic, 1 tablespoon of grated ginger, and 1 chopped fresh red chili. Cook for 2 minutes until fragrant.
  4. Sprinkle in 1 teaspoon each of ground cumin, ground coriander, and turmeric. Stir for 1 minute until aromatic.
  5. Introduce 4 cups of cauliflower florets into the pot, gently coating them with the spice mixture. Cook for 3-4 minutes.
  6. Pour in 4 cups of vegetable stock and bring to a boil. Reduce heat, cover, and let it simmer for 15 minutes.
  7. After 15 minutes, stir in 2 cups of canned lentils and 1 cup of coconut milk. Simmer for an additional 5 minutes.
  8. Add 2 cups of baby spinach, stirring gently until just wilted, about 1-2 minutes.
  9. Squeeze in the juice of 1 lime, stirring well and adjusting seasoning with salt and pepper.
  10. Ladle the soup into bowls and serve hot, optionally garnished with fresh cilantro.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 8gSaturated Fat: 7gPolyunsaturated Fat: 0.5gSodium: 400mgPotassium: 800mgFiber: 15gSugar: 5gVitamin A: 15IUVitamin C: 80mgCalcium: 10mgIron: 20mg

Notes

Fresh ingredients matter for maximum flavor. Adjust spice levels to suit your palate. Cook lentils carefully if using dry lentils to prevent overcooking the cauliflower.

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