Curried Lentil, Potato and Cauliflower Soup

Low fat vegan cauliflower lentil curry soup recipe

Lentil Potato Cauliflower Soup

Recipe courtesy Nava Atlas, 'Vegetarian Soups for All Seasons'

Lentil, cauliflower and potato soup features a slew of compatible ingredients made even more companionable in a mildly curried broth - a perfect winter soup recipe. If a soup can be light and hearty at the same time, this is it!

We used frozen spinach instead of fresh, and served Nava's lentil soup with a scoop of cooked brown rice. Tortillas are good too, or if you feel ambitious, chapatis.

Total prep & cook time: 50 min

8 Servings

Nutrition Data, 333g serving: 280 calories, 52g carbohydrate, 4 g fat, 50mg sodium, 15g dietary fiber, 13 g protein, This food is low in Saturated Fat, very low in Cholesterol and Sodium, good source of Thiamin, Vitamin B6, Potassium and Manganese, very good source of Fiber, Vit C, Vit K and Folate. Estimated glycemic load: 18


  • 1 1/2 Tbsp light olive oil
  • 1 large onion, chopped
  • 4 to 6 cloves garlic, minced
  • 2 stalks celery, trimmed & diced
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  • 1 cup brown or green lentils, rinsed
  • 6 cups water
  • 2 bay leaves
  • 2 large potatoes, scrubbed and diced
  • One 16-ounce can salt-free diced tomatoes, undrained
  • 2 tsp good quality curry powder, or to taste
  • 1/2 tsp ground turmeric
  • Pinch of nutmeg
  • 2 1/2 cups finely chopped cauliflower pieces
  • 2 cups finely chopped fresh spinach leaves OR 1 cup frozen chopped spinach, thawed
  • 2 Tbsp minced fresh cilantro
  • Juice of 1/2 lemon
  • Salt and freshly ground pepper to taste


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  1. Heat the oil in a soup pot. Add the onion, celery and garlic. Sauté over medium-low heat until translucent.
  2. Stir in turmeric, curry powder and nutmeg, and sauté for 1 minute.
  3. Add the lentils and bay leaves. Cover with 6 cups water
  4. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 10 minutes
  5. Add the potatoes and tomatoes, and simmer until the potatoes are about half done, about 10 to 15 minutes
  6. Add the cauliflower and simmer until the lentils and vegetables are tender, about 20 minutes longer
  7. Stir in the spinach, cilantro, and lemon juice. Adjust the consistency with more water as needed, then season with salt and pepper
  8. Simmer over very low heat for another 5 minutes
  9. Serve at once or let stand for an hour before serving, then heat through as needed

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