This cozy Cauliflower Red Lentil Soup is one of those easy, throw-everything-in-a-pot meals that delivers big flavor with hardly any effort. It's creamy (without any cream), lightly spiced with curry and turmeric, and packed with veggies. The red lentils add a velvety texture and a boost of plant-based protein- perfect for a quick weeknight meal.
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Quick overview
✅ Nutritional powerhouse- Packed with fiber, plant protein and vitamins.
✅ One-pot wonder- Everything cooks together in one pot for minimal cleanup.
✅ Meal prep friendly- Keeps 3-4 days in the fridge and freezes beautifully for easy lunches or dinners.
✅ Budget friendly- Made with simple, affordable, wholefood ingredients
If you've tried my Vegetarian Lentil Soup (a reader favorite!), this one will feel familiar- just with a little twist.
It's made without cream, just like the original, but uses red lentils instead of brown and features cauliflower along with carrots and celery for a lighter version. The flavors lean more toward curry and turmeric with this one, giving it a cozy, gently spiced feel.
Everything cooks together in one pot: you sauté the onion, garlic and celery, stir in the veggies and spices, then add lentils and broth and let it simmer until soft and creamy. Super quick and easy!
Ingredients & substitution notes
- Garlic, onion & celery: Dice the celery finely so it softens evenly- these build the flavorful base of the soup.
- Carrots: Chop them finely to make sure they're soft within 20 minutes of cooking.
- Cauliflower: I used fresh cauliflower florets, but frozen should work too (I just prefer fresh for the best texture).
- Red lentils: Use regular red lentils, not red split lentils. Split ones cook faster and break down completely (great for Red Lentil Dahl, but less texture here). The regular ones hold up a bit better by the time the soup is done. If you use green, brown, or black lentils, increase the cooking time (check package instructions) and add extra broth as needed.
- Spices: Curry powder, cumin, and turmeric give the soup its golden color and gently spiced flavor.
- Vegetable broth: I used a store-bought one with as little additives as possible.
See recipe card for quantities.
Step-by-step photo instructions
Step 1: Heat oil in a large pot over medium heat. Sauté onion, garlic and celery for about 3-4 minutes until fragrant and softened.
Step 2: Add cauliflower, carrots & spices.
Step 3: Stir in and cook for 1-2 minutes to release the flavors.
Step 4: Pour in the lentils and vegetable broth, then bring to a boil and simmer until tender.
Top tips
- Dice small: Cut your veggies fairly small so everything cooks evenly within 20 minutes.
- Adjust texture: Leave the soup chunky for texture, or partially blend it with an immersion blender for a creamier finish.
- Taste + tweak: Your veggie broth's saltiness can vary- taste before adding extra salt.
Variations & add-ins
- Coconut milk: Pairs beautifully with the curry flavors. Stir in a splash at the end for extra creaminess.
- Greens: Add a handful of baby spinach or kale during the last few minutes of cooking for a boost of color and nutrients.
- Fresh herbs: Top with cilantro, parsley or chives for a bright, fresh finish.
- Chili flakes or cayenne: For a gentle heat if you like a little spice.
Serving suggestions
- Sandwiches: Pair it with my Chickpea Egg Salad Sandwich or Guacamole Sandwich.
- Bread: I usually serve this soup alongside some bread. My favorite being my homemade No-Yogurt Naan, a slice of toasted sourdough or wholegrain Bread for dipping.
- Salad: A light green salad such as my Arugula Spinach Salad or Vegan Couscous Salad adds a fresh contrast to the creamy soup.
Storage
- To store: Let the soup cool completely, then transfer it to an airtight container. Keep in the fridge for up to 3 days.
- To freeze: Store in portions in freezer-safe containers or bags for up to 3 months. Thaw overnight in the fridge before reheating.
- To reheat: Warm gently on the stove over medium heat. The soup thickens as it sits and tastes even better the next day- just add a splash of water or broth to loosen it to your liking.
FAQs
Yes! You can partially blend it for a creamy but still textured finish or fully blend it for a smooth, velvety soup. I like leaving it a bit chunky for texture, but it's totally up to you.
You can, but keep in mind that brown and green lentils take longer to cook (about 25-35 minutes) and will change the texture slightly. Black ones even take longer. They all hold their shape more, so the soup will be less creamy. Red lentils are my top pick here- they cook quickly and create that cozy, naturally thick texture.
Related recipes
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For more lentil recipes check out:
📖 Recipe
Cauliflower Lentil Soup
Equipment
- 1 large pot
Ingredients
- 2 tablespoon olive oil
- 1 onion *finely chopped
- 3 garlic cloves *peeled + finely chopped
- 2 stalks celery *finely chopped
- 2 carrots (about 1 heaped cup) *peeled + chopped into coins
- 3 cups (320 g) cauliflower florets (about ½ a large cauliflower)
- 2 teaspoon curry powder
- 1 teaspoon cumin powder
- 1 teaspoon turmeric
- pinch of salt *how much depends on how salted your veggie broth is
- 1 cup (220 g) red dry lentils *rinsed
- 6 cups (1.4 l) vegetable stock
Instructions
- Prep the veggies: wash, peel, and/or rinse depending on the veggie.Tip: Dice your veggies fairly small (especially the celery + carrots, see ingredient shot, - this helps them cook evenly within 20 minutes).
- Sauté the base: Heat the olive oil in a large pot over medium heat. Add the onion, garlic and celery and sauté for about 3-4 minutes, until fragrant and softened.
- Add the veggies + spices: Stir in the carrots, cauliflower, curry powder, cumin, turmeric and salt. Cook for another 2-3 minutes, stirring often to let the spices release their aroma.
- Add lentils + stock: Pour in the red lentils and vegetable stock. Give everything a good stir and bring it to a boil.
- Simmer: Once boiling, reduce the heat to low, cover with a lid, and let it simmer for about 20 minutes or until the veggies and lentils are soft. If your veggies aren't soft after that keep simmering a little longer and check the liquid level- you might need to add a splash more broth or water.
- Adjust + serve: Taste and adjust seasoning if needed. I like leaving it a bit chunky for texture but for a creamier result, use a stick blender to partially or fully blend, depending on preference. Serve warm, optionally topped with a swirl of coconut milk or fresh herbs.
Video
Notes
- Storage: Store cold soup in the fridge for up to 3 days or freeze for 3 months. Reheat gently with a splash of water or broth to loosen.
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