This Lentil Cauliflower Soup is the ultimate comfort food, perfect for any time of year. Loaded with warming spices, cauliflower florets, and lentils in a spicy broth, this is the soup to try when you want a healthy yet restaurant-delicious meal.
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
Ingredients
- 1 tablespoon olive oil
- 1 large onion, diced
- 2 large garlic cloves, finely chopped or grated
- 1 tablespoon fresh ginger, finely chopped or grated
- 1 tablespoon fresh red chili, finely chopped
- ½ tablespoon ground cumin
- ½ tablespoon ground coriander
- ½ teaspoon turmeric
- 1 lb (450 g) cauliflower florets
- 5 cups (1.25 liters) vegetable stock
- 1 can (14 oz / 400 g) lentils, drained and rinsed
- 1 can (13.5 fl. oz / 400 ml) coconut milk
- 3 cups (100 g) baby spinach
- 2 tablespoons lime juice
- Salt and freshly ground black pepper to taste
- Fresh cilantro to garnish (optional)
Directions
- Heat Oil:
- Heat the olive oil in a large pot over medium heat.
- Sauté Vegetables:
- Add the diced onion and sauté for 5 minutes, or until the onion is soft and translucent.
- Stir in the garlic, ginger, and red chili and cook for another 2 minutes or until fragrant.
- Add Spices:
- Add the ground cumin, coriander, and turmeric to the pot and stir until the spices are well combined with the onion mixture.
- Add Cauliflower:
- Add the cauliflower florets to the pot and stir to coat them with the spice mixture.
- Simmer:
- Pour in the vegetable stock, bring to a boil, then lower the heat and simmer for 15 minutes, covered with a lid.
- Add Lentils and Coconut Milk:
- Stir in the drained and rinsed lentils and the coconut milk and simmer for 5 more minutes.
- Add Spinach:
- Add the baby spinach and continue to cook for 1-2 minutes until wilted.
- Season:
- Stir in the lime juice and adjust the seasoning with salt and freshly ground black pepper to taste.
- Serve:
- Serve hot with some freshly chopped cilantro on top if desired.
Serving Suggestions
- Serve with a slice of crusty bread or naan for a hearty meal.
- Add a dollop of yogurt on top for extra creaminess.
Cooking Tips
- Adjust the amount of red chili to control the spiciness of the soup.
- For a smoother soup, blend a portion of the soup with an immersion blender before adding the spinach.
Nutritional Benefits
- High in Protein: Lentils provide a good source of plant-based protein.
- Rich in Vitamins: Spinach and cauliflower are packed with vitamins and minerals.
- Anti-Inflammatory: Ginger, turmeric, and chili offer anti-inflammatory benefits.
Dietary Information
- Vegan: This soup is completely plant-based.
- Gluten-Free: Suitable for those with gluten sensitivities.
- Dairy-Free: Coconut milk provides a creamy texture without dairy.
Storage
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
- Freeze: Cool the soup to room temperature, then transfer to a freezer-safe container and freeze for up to 3 months.
Why You’ll Love This Recipe
- Flavorful: The combination of spices and vegetables creates a rich, satisfying flavor.
- Healthy: Packed with nutritious ingredients, this soup is both hearty and wholesome.
- Easy to Make: Simple steps and ingredients make this soup easy to prepare.
Conclusion
This Lentil Cauliflower Soup is a delicious and comforting meal that’s perfect for any occasion. Whether you’re looking for a healthy lunch or a warming dinner, this soup has you covered. Enjoy the rich flavors and nourishing ingredients in every bowl!