Cauliflower Red Lentil Ginger Soup
Warm up with this velvety Cauliflower Red Lentil Ginger Soup, a comforting bowl of goodness that’s as nourishing as it is delicious. This hearty vegan soup combines tender cauliflower, protein-packed red lentils, and the zesty warmth of fresh ginger, all infused with aromatic spices like turmeric, cumin, and paprika. Blended to creamy perfection with coconut milk, it achieves a luscious texture without any dairy. A squeeze of fresh lemon juice adds a tangy brightness, while a sprinkle of chopped cilantro makes the perfect finishing touch. Ready in just 45 minutes, this one-pot recipe is ideal for meal prep or a quick weeknight dinner. Serve it with crusty bread or your favorite grain for a wholesome, flavor-packed meal that’s gluten-free, plant-based, and irresistibly cozy.
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 1 cup Red lentils
- 1 tablespoon (grated) Fresh ginger
- 1 medium (diced) Onion
- 3 cloves (minced) Garlic
- 2 tablespoons Olive oil
- 4 cups Vegetable broth
- 1 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 0.5 teaspoon Paprika
- 1 cup Coconut milk
- 1 teaspoon (or to taste) Salt
- 0.5 teaspoon (or to taste) Black pepper
- 0.25 cup (chopped, for garnish) Fresh cilantro
- 2 tablespoons (freshly squeezed) Lemon juice
Instructions
Rinse the red lentils thoroughly under cold water and set aside.
Cut the cauliflower into small florets and set aside.
In a large pot, heat the olive oil over medium heat.
Add the diced onion and sauté for 3–4 minutes, until softened.
Stir in the grated ginger, minced garlic, turmeric, cumin, and paprika, cooking for 1 minute until aromatic.
Add the cauliflower florets, red lentils, and vegetable broth to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and simmer for 20–25 minutes, until the lentils are soft and the cauliflower is tender.
Remove the pot from heat and let it cool slightly.
Using an immersion blender, blend the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and puree until smooth.
Return the blended soup to the pot and stir in the coconut milk, salt, black pepper, and lemon juice. Reheat on low for 5 minutes if needed, adjusting seasonings to taste.
Ladle the soup into bowls and garnish with fresh cilantro before serving.
Nutrition Facts
Calories |
1146 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.9 g | 51% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5339 mg | 232% | |
| Total Carbohydrate | 165.5 g | 60% | |
| Dietary Fiber | 39.9 g | 142% | |
| Total Sugars | 51.4 g | ||
| Protein | 46.6 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 375 mg | 29% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 4519 mg | 96% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
