Vegetarian · ALWAYS FREE
Roasted cauliflower & red lentil soup
A creamy-textured plant-based soup of roasted cauliflower, split red lentils, carrot and warm spices.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Heat the oven to 425°F (220°C). Toss the cauliflower with 0.705 oz olive oil and 0.0353 oz salt on a large rimmed baking sheet. Roast in one layer for 25–30 minutes, turning once, until tender with golden edges.
- Meanwhile, heat the remaining 0.353 oz olive oil in a 16 cups + 14 tbsp + 1 ½ tsp pot over medium heat. Cook the onion and carrot for 7–8 minutes, stirring, until the onion softens. Add garlic, cumin and paprika and stir for 30 seconds.
- Add the rinsed lentils and 2.65 lb water. Bring to a boil, reduce to a gentle simmer and partially cover. Cook for 18–22 minutes, stirring occasionally, until the lentils collapse and the carrot is soft. Scrape the bottom as the soup thickens.
- Reserve about one fifth of the roasted cauliflower for topping. Add the remainder, all pan oil, remaining 0.106 oz salt and black pepper to the pot. Simmer for 3 minutes. Remove from heat and use an immersion blender, keeping its head submerged, to blend until smooth. Avoid splashing hot soup; do not use a sealed personal blender.
- Stir in the lemon juice. Divide the soup among 4 bowls and top evenly with the reserved cauliflower and parsley. Refrigerate leftovers in shallow covered containers within 2 hours, or 1 hour above 90°F (32°C), at 40°F (4°C) or below. Use within 3–4 days. Bring reheated soup to a rolling boil, stirring so it heats evenly.
Estimated nutrition
Per serving · 1 of 4- Calories
- 309 kcal
- Protein
- 15.3 g
- Total carbohydrate
- 45.7 g
- Total fat
- 9.4 g
- Total sugars
- 7.2 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
Estimated from listed ingredient amounts and identified food-composition profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing. Raw or dry profiles match ingredient masses before cooking. Moisture gain/loss does not change the stated portion count. No general cooking nutrient-retention factors are applied. All measured fats, sauces and cooking liquids are assumed consumed. Actual amounts left in pans or on utensils can reduce intake. Serving suggestions and substitutions are excluded. Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim. Null means unavailable, never zero. Sodium and fiber are not displayed. USDA lacks total sugar for the dry grain/pseudograin or red-lentil profile. Only that field is supplemented by the identified raw-food CoFID profile; values reflect different sample sets and are estimates.
View the ingredient calculations · Source 1 · Source 2Why it’s in this collection
- Vegetarian: Cauliflower, dry red lentils, onion, carrot, garlic, olive oil, cumin, paprika, water, lemon juice, parsley, salt and pepper are the complete soup. The listed ingredients are plant-derived and contain no dairy or gluten-containing grain.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Check packaged ingredients for animal-derived additions; this ingredient screen is not product certification.
Supporting reference · Supporting reference - Vegan: Cauliflower, dry red lentils, onion, carrot, garlic, olive oil, cumin, paprika, water, lemon juice, parsley, salt and pepper are the complete soup. The listed ingredients are plant-derived and contain no dairy or gluten-containing grain.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Check packaged ingredients for animal-derived additions; this ingredient screen is not product certification.
Supporting reference · Supporting reference - Mediterranean: Cauliflower, dry red lentils, onion, carrot, garlic, olive oil, cumin, paprika, water, lemon juice, parsley, salt and pepper are the complete soup. The listed ingredients are plant-derived and contain no dairy or gluten-containing grain. Vegetable, seed/legume or whole-groat emphasis with olive oil fits this practical ingredient-pattern selection. This is not a clinical diet score, a cuisine-origin statement or a health-outcome promise.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen.
Supporting reference - Gluten-Free: Cauliflower, dry red lentils, onion, carrot, garlic, olive oil, cumin, paprika, water, lemon juice, parsley, salt and pepper are the complete soup. The listed ingredients are plant-derived and contain no dairy or gluten-containing grain.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Choose gluten-free-labeled packaged ingredients where needed, including spices, seeds, quinoa or buckwheat. Avoid gluten cross-contact. This screen does not establish finished-food gluten concentration or guarantee celiac/allergy safety.
Supporting reference - Dairy-Free: Cauliflower, dry red lentils, onion, carrot, garlic, olive oil, cumin, paprika, water, lemon juice, parsley, salt and pepper are the complete soup. The listed ingredients are plant-derived and contain no dairy or gluten-containing grain.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Check packaged-ingredient labels for milk-derived additions and cross-contact; dairy-free ingredient screening is not an allergy guarantee.
Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
