This vegan cauliflower and lentil soup is a hearty, nutritious dish packed with flavour. Tender cauliflower, protein-rich lentils, and aromatic spices come together in a comforting, plant-based meal perfect for any time of year.
Simple to make, it’s both satisfying and wholesome!
This dish is suitable for vegetarians, vegans, and gluten-free eaters.
If you love soup as much as I do, check out my collection of healthy soup recipes.
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Ingredients + Substitutions
Here’s everything you’ll need to make this delicious cauliflower and lentil soup recipe.
- Lentils: Use green or brown lentils or a mix of both. Sort through them first, removing any debris and then rinse them.
- Veggies: I’m using onion, carrots, garlic, and cauliflower. But you may sub for other vegetables you have on hand.
- Broth: Use a flavourful broth, such as our homemade bouillon powder mixed with water. If your broth isn’t particularly flavourful, you’ll want to add more spices, salt, black pepper, etc.
- Tomato sauce: Use your favourite tomato puree or homemade tomato sauce.
- Spices: I’m using onion powder, garlic powder, salt, pepper, fresh bay leaves and fresh rosemary. You may increase, decrease or adjust all seasoning as you see fit.
Instructions
(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)
Saute the onion and carrots until softened and then add the garlic, sauteing for another 30 seconds or so.
Add all remaining ingredients to the pot, bring it to a boil and then reduce the heat and simmer until the lentils are cooked.
Remove the bay leaves and rosemary sprigs from the pot, and then serve your cauliflower soup in bowls garnished with your favourite fresh herbs.
Variations
Some fun ways to shake things up!
- For a thicker soup, use less broth, and/or red lentils instead of green or brown as they will absorb more liquids.
- Make it spicy: Add 1-2 teaspoons of red pepper flakes, cayenne pepper, or hot sauce to the pot. Or add a sprinkle or drizzle directly to your bowl.
- For pickier eaters, blend the soup using an immersion blender or stand blender to puree the soup and “hide” the ingredients.
- For added flavour, you may try: ground cumin, turmeric, curry powder, fresh ginger, a squeeze of lime juice or lemon juice, and/or a splash of coconut milk.
- Garnish your soup with fresh cilantro, basil, parsley, and/or a spoonful of cashew cream, dairy-free yogurt or a drizzle of olive oil.
Storage
Keep your soup stored in an airtight container in your fridge for up to 4 days.
Reheat leftovers on the stovetop, adding a splash of water or broth to help loosen, if needed.
To freeze, use a freezer-safe container and leave a little space at the top of the container to allow for expansion. Keep frozen for up to 3 months.
Expert Tips
- Use a very flavourful broth! If your broth is lacking flavour, make sure to adjust the seasonings.
- If you don’t have any broth on hand, you can make some with this easy bouillon recipe. (I highly recommend this broth for its fantastic flavour.)
- Depending on your preferred thickness, use 6-8 cups of vegetable broth. For a thicker soup, use six cups. For a thinner soup, use eight. Remember: the soup will absorb more liquid as it cools.
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Buon appetito
Rosa
📖 Recipe
Ingredients
- 1 large yellow onion diced
- 2 large carrots peeled + diced
- 4 cloves garlic minced
- 1 cup green lentils sorted + rinsed
- 5 cups cauliflower florets cut into bite-size pieces
- 2 sprigs fresh rosemary
- 2 bay leaves
- 6 cups vegetable broth
- 1 cup tomato sauce or tomato puree of choice
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- salt + pepper to taste
- fresh parsley or basil finely chopped, for garnish
Instructions
- In a large soup pot or dutch oven, sauté the onions and carrots with 1-2 tablespoons of water or broth until softened. Approx. 5-7 minutes. Then add the garlic and stir until fragrant, approx. 30 seconds.
- Add all the remaining ingredients (except garnishes) to your pot and bring the soup to a boil. Then reduce to medium heat, cooking your soup with the lid on until the lentils and cauliflower are cooked, approx. 15-20 minutes.
- Turn off the heat and remove the bay leaves and sprigs of rosemary from the pot. Taste for salt and pepper, and adjust if needed. Then serve.
Notes
- Use a very flavourful broth! If your broth is lacking flavour, make sure to adjust the seasonings.
- If you don’t have any broth on hand, you can make some with this easy bouillon recipe. (I highly recommend this broth for its fantastic flavour.)
- Depending on your preferred thickness, use 6-8 cups of vegetable broth. For a thicker soup, use six cups. For a thinner soup, use eight. Remember: the soup will absorb more liquid as it cools.
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