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4.44 from 16 votes

Red Lentil and Cauliflower Soup

This easy and delicious Red Lentil and Cauliflower Soup is flavourful, nutritious and perfect for warming you up on a cold day.
Course Soup
Cuisine Indian
Keyword Cauliflower, Pureed, Red Lentil, Soup
Prep Time 25 minutes
Cook Time 30 minutes
Total Time 55 minutes
Servings 6 -8
Calories 245kcal
Author Sweet and Savoury Pursuits


  • 1 tbsp. olive oil
  • 1 tbsp. butter
  • 1 cup red lentils rinsed
  • 1 medium onion chopped
  • 3 cloves medium garlic minced
  • 1 jalapeno pepper seeded and finely chopped
  • 2 tsp. fresh ginger peeled and grated
  • 2 tsp. curry powder
  • 1/2 tsp. salt
  • 1 tsp. turmeric
  • 1 tsp. ground cumin
  • 1 tsp. ground coriander
  • 8 cups chicken or vegetable broth
  • 398 ml can diced tomatoes
  • 3 cups cauliflower florets chopped
  • 2 tbsp. lemon juice
  • Freshly ground pepper to taste
  • 1/4 cup fresh cilantro washed and chopped


  • Heat the oil and melt the butter together in a large saucepan over medium heat.
  • Add the onions and cook stirring a few times until they begin to get translucent, add the minced garlic, jalapeno and grated ginger, and cook stirring until softened, about a couple of minutes.
  • Add the cumin, coriander, curry, turmeric and salt and cook stirring until the spices are fragrant, about 1 minute.
  • Add the canned diced tomatoes and their juices, the chicken (or vegetable) broth, the lentils and the chopped cauliflower florets.
  • Bring to a boil and then lower the heat to a simmer and simmer the soup for about 25 minutes, stirring often so that the lentils don’t stick to the bottom of the saucepan.
  • When the cauliflower and lentils are well cooked, add the 2 tablespoons of freshly squeezed lemon juice and the freshly ground pepper.
  • Transfer the soup in batches to a blender and purée until smooth. Pour the soup back into the saucepan and if desired you can adjust the consistency of the soup with more broth or water. Garnish the soup with the chopped cilantro.


Calories: 245kcal | Carbohydrates: 32g | Protein: 16g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 5mg | Sodium: 388mg | Potassium: 968mg | Fiber: 12g | Sugar: 4g | Vitamin A: 295IU | Vitamin C: 43.3mg | Calcium: 94mg | Iron: 5.5mg