Please think of the trees before you print this page. looks great on mobile devices too!

Viewing this page on an iPad? Rotate the screen to switch to kitchen mode.

Cauliflower Lentil Soup

Cauliflower Lentil Soup

We are fans of heartwarming soups that can get us through the season keeping us warm and cozy! This time, I have for you an incredibly delicious vegan soup to indulge your senses! This Cauliflower lentil soup is a powerhouse of nutrients, flavour and cozy vibes. 

At home, we can't get through winter without an overdose of soups. I have a few archived already but I am always trying more options. We all like different things and we all have different needs, so wee need more recipes. 

This vegan soup is great and covers many of our needs. First of all, we have a few ingredients that make it not only delicious but super healthy as well. Whenever I feel the cold winter days are taking away the best of me, I make a big batch of this beauty.

This is a super freezer-friendly soup. So, if you decide to make a big batch you can keep it in the freezer for a few days. Sometimes, I freeze individual portions so that I take out one per day and have lunch or dinner easily sorted. 

Cauliflower Lentil Soup ingredients

How good is that? And the beauty of it is that even after being frozen and thawed, it won't lose the creamy consistency nor the rich flavour. This is a great option for all of us busy bees. It just one less thing to think about throughout the day. 

I like having one -bowl meals in which everything we need is in a single serving. For this reason, I also wanted to have a good high protein vegan soup in my book. And the easiest way to crank up the protein in a soup is by adding lentils. 

Lentils are loaded with protein and a bunch of other nutrients and health benefits. They are low on calories but super loaded with essential vitamins and minerals. They are a great source of fibre, potassium, folate and iron, just to name a few. 

I use red lentils because they cook much faster than the other kinds. Also, red lentils create a creamy, smooth consistency once cooked. This makes them perfect for soups like this, we want that creamy heartwarming consistency without much fuss. 

chopped carrot and cauliflower

What really gives this soup a super nourishing, cozy feel is what we are using to season it and get the perfect taste in our bowl. I used garlic, shallots, ginger, and curry paste. This combo is an absolute delight and adds all the right elements to our delicious lentil soup. 

Once I have everything in the pot I like to let it simmer for a good 10 minutes. I want the veggies to cook really well so the blending process is as easy as possible. But, also, I want all the ingredients to be infused with the seasoning I mentioned before. This little step will enhance the taste of your lentil soup to a whole other level.

This vegan soup is quickly becoming one of my favourites of this year since it ticks all the boxes. Add some naan bread on the side and indulge in this delicious heartwarming meal. 

Cauliflower Lentil Soup close up

Prep time
10 minutes
Total time
Category: Lunch, Dinner
Serves: 4
Allergens: Coconut


For the cauliflower lentil soup

  • 2 medium carrot (diced into 1 inch pieces)
  • ½ cup coconut milk
  • 4 cups frozen cauliflower (unthaw)
  • 4 cloves garlic (minced)
  • 1 inch ginger (minced)
  • 2 tsps olive oil
  • 1 cup red lentils (washed)
  • 2 tsps sea salt
  • 1 medium shallot (thinly sliced)
  • 6 cups vegetable broth
  • 2 tbsps yellow curry paste

For the naan

  • 2 pieces naan (optional)


  1. Heat up the oil in a big pot and roast the curry paste, garlic, shallot and ginger for about 1-3 minutes.
  2. Add cauliflower florets and carrot and stir fry them for about 3-5 minutes.
  3. take half of the cauliflower and carrot out and add broth and lentils.
  4. Simmer and occasionally stir for about 10 minutes, then use an immersion blender to create a smooth and creamy soup.
  5. Add the rest of the ingredients and simmer for 5 more minutes, adjust taste before serving and serve with a naan bread if you like, enjoy!

Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.

Get Weekly Meal Plans sends weekly meal plans straight to your inbox along with grocery lists and nutritional information.

Find Out More!