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Roasted Cauliflower and Lentil Soup

Roasted Cauliflower and Lentil Soup - vegan & healthy soup recipe

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Roasted Cauliflower and Lentil Soup

Confession: I’m into soup any time of year. It could be 92 degrees outside and I’ll get a craving for some warm goodness in a bowl. So many delicious possibilities and flavors.

Some of my favorite vegan soup recipes are:

This soup recipe is exceptionally amazing because not only it is super flavorful, it’s very low calorie but still really satisfying!

I’ve noticed there is a battle of the diets lately: People are either high carb, low fat OR high fat, low carb. (Because I eat a vegan diet, I tend to steer more toward eating more carbs and cutting down on the fat.) This soup is pretty low in both carbs and fats, but still high in protein (thanks, lentils!) It’s light but still chock full of veggies and nutrients. I like to enjoy this soup after a particularly heavy-eating day – like Thanksgiving – or if I have had a huge indulgent breakfast – like tempeh sausage gravy and biscuits.

How is it made?!

There are a few components to this soup: roasted cauliflower, lentils, carrots (sautéed in water), spinach, a little almond milk and a ton of veggie stock, and the incredible seasonings.

Roasted Cauliflower and Lentil Soup - vegan & healthy soup recipe

You’ll find that this soup comes out super creamy – without the cream! The almond milk helps a little, but blending up some of the cauliflower is key. You can use a regular old blender or you can be fancy and break out the immersion blender.

Roasted Cauliflower and Lentil Soup - vegan & healthy soup recipe

If you love lentils as much as I do, you might like this recipe for lentil tacos, too!

Roasted Cauliflower and Lentil Soup

Karissa Besaw
This healthy vegan Roasted Cauliflower and Lentil Soup recipe is delicious & comforting without all the calories! 
4.24 from 21 votes
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 4


  • 1 large head of cauliflower
  • a little salt and pepper
  • 1 cup almond milk (or any non-dairy milk)
  • 5 cups vegetable stock
  • 1-2 tbsp nutritional yeast (optional – if you don’t like it, leave it out)
  • 2 tsp soy sauce
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp dried parsley
  • 1/4 tsp paprika
  • 1/8-1/4 tsp dried thyme
  • 1 cup cooked lentils
  • 1 cup sliced carrots sautéed
  • 2 cups fresh baby spinach


  • Cut up one large head of cauliflower into florets. Discard the stalk and leaves. Place on a parchment-lined baking sheet and sprinkle with a little salt and pepper. Roast at 400 degrees fahrenheit for 30 minutes, turning halfway.
  • Saute the carrots and cook the lentils while the cauliflower is roasting. Set both aside.
  • To a large pot, add: roasted cauliflower, almond milk, vegetable stock, nutritional yeast, soy sauce, garlic powder, onion powder, parsley, paprika, and thyme. 
  • Warm up the soup a little on medium heat – you don’t have to bring it to a simmer, but you want it warm to help it blend up better.
  • Blend 2 cups of the soup until creamy. Transfer back to pot. (Or use an immersion blender.)
  • Add in carrots and lentils. Bring to a simmer over medium heat.
  • Stir in the spinach and simmer for another minute, or until the spinach is wilted. Serve.
Did you try this recipe?Let us know how it was!

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