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    Home » All Recipes

    Author: Donna | Published: Apr 11, 2018 | Modified: Nov 14, 2018

    Healthy Cauliflower Soup with Carrot Cumin and Lentils

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    Healthy Cauliflower Soup with Carrot, Cumin and Lentils

    Quick, easy and delicious, this healthy cauliflower soup with carrot, cumin and lentils is the perfect match for spring, with its fresh and zesty flavours.

    Healthy cauliflower soup with carrot and cumin

    This super delicious and healthy cauliflower soup came about from my Mother's Day present from my hubby last year. You see, as a surprise my lovely hubby left the 3-year-old and I to snuggle, while he took our rambunctious 1-year-old to the farmers market at 7am to keep the house nice and quiet. He returned victorious with 3 heads of cauliflower and 3 bunches of carrots. There were lots of other goodies as well, of course, but the carrots and cauliflower are what stand out (perhaps because of the sheer volume??). And no, he has no idea why he got so much either! Don't worry, I have it covered 🙂

    Even though spring is here (sorry to those of you still experiencing the wild weather), I still find myself wanting to indulge in some good soup. You would think with the heat on the rise it would be all salads and grills at our place, but I find I tend to still have really intense cravings for soup, leftovers from a childhood in Ireland perhaps? OR, I just really like soup 🙂

    Healthy cauliflower soup with carrot and cumin

    To make this healthy cauliflower soup more 'springy' I have completely lightened it by adding lots of coconut and zesty lime flavours, making it totally workable on those hotter days! It is great eaten straight away with some homemade bread rolls, or packed into some little mason jars and popped into the fridge for a transportable lunch during the week.

    Healthy cauliflower soup with carrot and cumin

    How about you, do you still crave soup even when the weather is heating up (or am I just weird)? I would love to hear from you, so be sure to leave a comment if you give this healthy cauliflower soup with carrot and cumin a try!!

    If you are in need of some more recipes using lentils then you should check these out:

    • Cold Lentil Salad from The Healthy Home Cook;
    • Sheet Pan Salmon, Lentils and Asparagus from My Kitchen Love;
    • Summer Lentil Salad from Five Heart Home.

    Recipe

    Healthy cauliflower soup with carrot and cumin

    Healthy Cauliflower Soup with Carrot Cumin and Lentils

    Whole Food Bellies
    This healthy cauliflower soup is a great way to clear the fridge out of any veggies that need to be used up. Super fresh and zesty, which makes it just perfect as the weather starts to heat up
    4.36 from 14 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 19 mins
    Total Time 29 mins
    Course Soup
    Cuisine Anytime
    Servings 6 serves
    Calories 138 kcal

    Ingredients
      

    • 1 teaspoon cooking oil of choice I used coconut oil
    • 1 small brown onion diced
    • 2 stalks celery diced
    • 4 carrots diced
    • 5 cloves garlic minced
    • 1 tablespoon minced ginger
    • 2 teaspoon ground cumin
    • 2 teaspoon fresh coriander chopped
    • 3 cups vegetable stock
    • 1 head cauliflower chopped into small florets
    • 1 cup red lentils rinsed well
    • 2 cups coconut milk
    • 1 lime juiced and zested for the soup
    • 1 lime juiced and zested for serving
    • Salt and pepper to taste
    • lime wedges and cilantro to serve
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    Instructions
     

    • Heat cooking oil in a large saucepan over med-high heat. Once hot, pop in the onions, celery and carrots and sauté the veggies until the onions are translucent, about 5 mins
    • Add in the garlic, ginger, cumin and cilantro and stir fry for another 2 minutes
    • Add in the stock, cauliflower and lentils. Bring to a simmer and allow to simmer for about 10 minutes, or until the lentils are cooked
    • Add in the coconut milk, and the juice and zest of one lime. Give it a stir and season to taste. Bring to a simmer again. Once simmering remove from the heat
    • Serve hot with lime wedges, a squeeze of lime juice on top and some freshly chopped cilantro

    Nutrition

    Calories: 138kcalCarbohydrates: 20.1gProtein: 5.3gFat: 4.7gSaturated Fat: 3.1gSodium: 184mgFiber: 5.4gSugar: 6g
    Tried this recipe?Leave a comment HERE and let us know how it was!
    Healthy Cauliflower Soup with Carrot, Cumin and Lentils
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    Reader Interactions

    Comments

    1. Kimberly Baxter says

      May 08, 2018 at 8:32 am

      This soup looks delicious. Perfect for cold nights here.

      Reply
    2. Rick says

      March 23, 2017 at 2:37 am

      WHEN DOES THE CAULIFLOWER GO IN? IT'S THE MISSING INGREDIENT IN THE INSTRUCTIONS. SAME TIME AS THE LENTILS?

      Reply
      • Donna1 says

        March 23, 2017 at 4:05 pm

        So sorry about that Rick, I have been updating a few things and must have missed that one. The cauliflower goes in at the same time as the onions etc - I have updated the instructions to reflect this. Thanks for pointing it out 🙂

        Reply
    3. Manju | Cooking Curries says

      May 16, 2016 at 1:30 am

      That just looks so very delicious!!

      Reply
      • Donna1 says

        May 16, 2016 at 10:12 am

        Thanks Manju 🙂

        Reply
    4. Michelle Blackwood says

      May 15, 2016 at 11:01 pm

      Lots of flavor in this delicious soup, the coconut milk adds the perfect creaminess!

      Reply
      • Donna1 says

        May 16, 2016 at 10:13 am

        It does indeed Michelle 🙂

        Reply
    5. Molly Kumar says

      May 15, 2016 at 3:14 pm

      Love soups and love cauliflower, so I guess this will become my new favorite as soon as I make them 🙂 Looks yummm!

      Reply
      • Donna1 says

        May 16, 2016 at 10:13 am

        Hope it does 🙂

        Reply
    6. Uma Srinivas says

      May 13, 2016 at 9:59 pm

      Looks flavorful and sounds very interesting. I like to have a bowl of soup in night time 🙂 this I will be in my list now 🙂

      Reply
      • Donna1 says

        May 14, 2016 at 2:24 pm

        Yay 🙂

        Reply
    7. Anjali @ Vegetarian Gastronomy says

      May 13, 2016 at 9:53 pm

      This looks and sounds wonderful!! So many great flavors in one bowl...I could go for a bowl of this anytime!

      Reply
      • Donna1 says

        May 14, 2016 at 2:25 pm

        Thanks Anjali 🙂

        Reply
    8. Mel@avirtualvegan.com says

      May 13, 2016 at 9:48 pm

      What a gorgeous looking soup and so much wonderful flavour is packed in there. I eat soup all year round so this recipe is perfect!

      Reply
      • Donna1 says

        May 14, 2016 at 2:25 pm

        There is definitely a lot of flavour 🙂

        Reply
    9. Kelly @ TastingPage says

      May 13, 2016 at 1:41 pm

      So many great flavors - coconut, lime, cauliflower and lentils. That's quite the happy bowl!

      Reply
      • Donna1 says

        May 14, 2016 at 2:26 pm

        It is indeed 🙂

        Reply
    10. Sophia | Veggies Don't Bite says

      May 13, 2016 at 12:20 pm

      This sounds so good! I love the veggies you pack in and lentils are one of my favorites! I'd devour this in an instant!

      Reply
      • Donna1 says

        May 14, 2016 at 2:26 pm

        Huge lentil fans over here too, so good!

        Reply
    11. Hedi says

      May 13, 2016 at 5:56 am

      All my favourite ingredients, sounds amazing!

      Reply
      • Donna1 says

        May 13, 2016 at 6:49 am

        Thanks Hedi 🙂

        Reply
    12. Jenn says

      May 13, 2016 at 4:09 am

      I eat soup all year round. It's seriously my favorite meal - and it doesn't matter what kind - all soups! I love that your hubby went to the farmer's market and brought back veggies for you - and delicious ones at that! Nice work! This soup look fab!

      Reply
      • Donna1 says

        May 13, 2016 at 6:50 am

        Oh I know, it was very sweet - he knows me well 🙂 Oh me too - I am definitely a soup all year kinda girl!

        Reply
    13. Aimee / Wallflower Kitchen says

      May 13, 2016 at 3:51 am

      Mmm! This sounds so flavourful and delicious 🙂

      Reply
      • Donna1 says

        May 13, 2016 at 6:50 am

        Thanks Aimee 🙂

        Reply

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    Hello and welcome, I'm Donna!

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    Since I have a part-time job, 3 little kids, and a love of good food (as do you I assume), I have learned how to get the most out of the kitchen in the smallest amount of time.

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