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Spice-roasted cauliflower in coconut tomato sauce with red lentils for a delicious vegan meal.

Roasted Cauliflower Red Lentil Soup


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  • Author: Oliver
  • Total Time: 50 minutes
  • Yield: 6 servings 1x

Description

This creamy vegan soup combines roasted cauliflower and red lentils for a cozy, flavorful meal that’s easy to make and budget-friendly.


Ingredients

Units Scale

Main Ingredients

  • 1 large head cauliflower, cut into florets
  • 1 cup red lentils, rinsed (Rinse before use for clean flavor.)
  • 1 medium onion, chopped
  • 3-4 cloves garlic, chopped
  • 4 cups vegetable broth, plus more as needed (Adjust based on desired consistency.)
  • 1 tablespoon olive oil (or any neutral oil) (Use for roasting and sautéing.)
  • 1 teaspoon ground cumin (Can be added to taste.)
  • 1/2 teaspoon smoked paprika (optional) (Adds depth of flavor.)
  • Salt and black pepper to taste
  • Lemon juice for serving (Freshly squeezed recommended.)

Instructions

Roasting the Cauliflower

  1. Preheat the oven to 425°F (220°C).
  2. Toss the cauliflower florets with olive oil, salt, pepper, and cumin on a sheet pan.
  3. Spread the cauliflower out to avoid steaming, and roast for 25 to 35 minutes until browned, flipping halfway through.

Preparing the Soup Base

  1. In a large pot, warm some oil over medium heat and sauté the chopped onion for about 5 minutes until softened.
  2. Add the chopped garlic and cook for an additional 30 seconds to 1 minute.
  3. Stir in the ground cumin and smoked paprika.

Making the Soup

  1. Add the roasted cauliflower, rinsed red lentils, and vegetable broth to the pot.
  2. Bring to a gentle boil, then reduce heat and simmer for 15 to 20 minutes until lentils are soft and starting to break down.
  3. If the soup appears too thick, add additional broth or water.

Blending the Soup

  1. Use an immersion blender to blend the soup until smooth, or carefully transfer to a regular blender in batches for blending.
  2. Adjust seasoning with salt, pepper, and a squeeze of lemon before serving.

Notes

Store leftovers in the refrigerator for up to 4 days or freeze for up to 3 months. The flavors improve after a day.

  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Category: Main Course, Soup
  • Cuisine: American, Vegan

Nutrition

  • Calories: 250
  • Sugar: 3
  • Sodium: 600
  • Fat: 7
  • Saturated Fat: 1
  • Carbohydrates: 30
  • Fiber: 8
  • Protein: 10
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