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Vegan Curried Cauliflower Soup with Lentils

This easy curried vegan lentil soup with cauliflower is hearty, flavorful, and contains rich and aromatic spices! It's the perfect family-friendly healthy meal!

Course Appetizer, Main Dish, Soup
Cuisine American, Indian
Keyword curried cauliflower soup, instant pot soup, vegan soup recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8 servings
Calories 157 kcal
Author Anjali Lalani

Ingredients

US Customary - Metric

Instructions

  1. Add the cooking oil to the Instant Pot and heat on saute mode. Add the onions and garlic and saute for 2 minutes. (For stove-top directions, see notes below)

  2. Add the chopped carrots, cauliflower, and potatoes and combine.

  3. Add 1 teasp salt, the vegetable broth, uncooked green lentils, paprika, and curry powder. Mix to combine.

  4. Set the Instant Pot to pressure cook on manual, HI for 6 minutes. Let the pressure release naturally.

  5. Using a hand blender, pulse the soup mixture until most of the large veggie pieces are chopped down. The end consistency should be thick and chunky, not completely pureed. 

  6. Add the coconut milk, the remainder of the salt (to taste), lemon juice, and maple syrup. 

  7. Cook/saute the soup for another few minutes. Taste and adjust salt and flavor (maple syrup, lemon juice). Add freshly ground black pepper and serve hot with a side of crackers, garlic bread, or toast!

Recipe Notes

Stove-top Method - For best results stove-top, pre-soak the green lentils in water for 15-20 minutes and drain prior to cooking (you can still make this recipe if you forget). Follow steps 1 to 3 in a non-stick pot over medium heat. Add an extra 1 - 1.5 cup water. Partially cover and cook for 12 to 15 mins or until the veggies are tender and lentils are cooked.  Continue on with step 5 till the end. Add more water/vegetable broth or reduce the the final soup by simmering on low heat until you get the desired consistency. 

 

Veggies - Since the final soup will be pulsed, no need to chop the veggies into small pieces. Although the soup is forgiving on the exact amount of veggies, for additional guidance, see the measured quantities below :

 

Make-Ahead Tip - Prep all the veggies ahead of time.

 

For Picky Eaters - I prefer to pulse this soup using a hand blender for a thick and chunky soup, but if you have picky eaters or toddlers that don't like pieces of veggies, feel free to completely puree the soup.

Nutrition Facts
Vegan Curried Cauliflower Soup with Lentils
Amount Per Serving
Calories 157 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 3g19%
Sodium 702mg31%
Potassium 527mg15%
Carbohydrates 25g8%
Fiber 6g25%
Sugar 7g8%
Protein 5g10%
Vitamin A 2995IU60%
Vitamin C 28.8mg35%
Calcium 52mg5%
Iron 2.8mg16%
* Percent Daily Values are based on a 2000 calorie diet.