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.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Rinse the red lentils thoroughly under cold water and set aside.

Step 2

Cut the cauliflower into small florets and set aside.

Step 3

In a large pot, heat the olive oil over medium heat.

Step 4

Add the diced onion and sauté for 3–4 minutes, until softened.

Step 5

Stir in the grated ginger, minced garlic, turmeric, cumin, and paprika, cooking for 1 minute until aromatic.

Step 6

Add the cauliflower florets, red lentils, and vegetable broth to the pot. Stir to combine.

Step 7

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.

Step 8

Remove the pot from heat and let it cool slightly.

Step 9

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.

Step 10

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.

Step 11

Ladle the soup into bowls and garnish with fresh cilantro before serving.

Nutrition Facts

Serving size	(2056.2g)

Amount per serving	% Daily Value*
Calories	1146.3

Total Fat 39.9g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 5.7g
Cholesterol 0mg	0%
Sodium 5339.2mg	0%
Total Carbohydrate 165.5g	0%
Dietary Fiber 39.9g	0%
Total Sugars 51.4g
Protein 46.6g	0%

Vitamin D 0IU	0%
Calcium 374.8mg	0%
Iron 16.9mg	0%
Potassium 4518.7mg	0%

*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.

Source of Calories

Fat: 29.7%

Protein: 15.4%

Carbs: 54.8%