Easy Curried Cauliflower and Lentil Soup

This really easy cauliflower and lentil so up soup has no frying and no added fat, it’s quick to cook and it’s vegan. Well, if you don’t serve it with cheddar or cottage cheese like we did…

Bowl of curried cauliflower and lentil soup with crusty bread and herb garnish

This soup is comfort food at its finest. I first made this cauliflower and lentil soup to take to work at the beginning of January, and the cauliflower creates a beautiful creamy texture. Soup like this is really easy to reheat, so why not make a big batch for lunches, or days when you just need it to keep the cold out?

Curried cauliflower and lentil soup collage

I’ve used just a pinch of cayenne, so the dish was warm and aromatic rather than spicy hot- perfect for the small one. If you’re nervous of spices use a teaspoon or two of garam masala or cumin. It’s best to use a large saucepan with a well fitting lid – then it requires very little attention while it’s cooking.

Vegan Cauliflower and Lentil Soup


I haven’t added any milk or cream to this soup as I don’t think it needs it – the cauliflower has a lovely creamy texture. This has the added benefit of making the soup low fat, and vegan. Of course, you can still load it up with cheese, cottage cheese or yogurt or fresh herbs if you like a topping on your soup. If you’re vegan, try it with toasted nuts.

I left a floret or two of cauliflower unblended to decorate the top of the soup. You could leave it chunky, or blend until totally smooth, it’s really up to you. Just remember to follow the instructions on your blender and blend safely. If you don’t have a blender use a potato masher to break it down a bit. There you have it – perfect winter comfort food!


Easy Curried Cauliflower and Lentil Soup
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins

A quick and easy low fat vegan soup - perfect winter warmer.

Course: Dinner
Cuisine: British
Servings: 4
Calories: 93 kcal
Author: Lizzie
  • 1 extra large cauliflower
  • 4 oz red split lentils 113g
  • 2 heaped tsp cumin
  • 2 heaped tsp coriander
  • 1 heaped tsp turmeric
  • 1/2 tsp ginger
  • 1/3 tsp cayenne pepper
  1. Boil the kettle.
  2. Cut the leaves and stem off the cauliflower and chop it into even chunks. Place it in the pan.
  3. Add the lentils to the pan and pour in freshly boiled water so the cauliflower is well covered.
  4. Add the spices, stir and cover. Bring to the boil and cook for 15 minutes.
  5. Remove from the heat and blend. Follow the instructions on your blender or food processor. For mine, I scoop out solids from the soup with a ladle, blend them and return to the pan, producing a soup that still has a bit of texture.
  6. Return to the heat and heat through. Thin down with water if required.

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