Can you put cauliflower in lentil soup?

Quick-cooking red lentils and cauliflower come together with aromatic seasonings for a sumptuously tasty and satisfying pureed soup.

What are lentils good for?

Lentils add essential vitamins, minerals, and fiber to the diet. They also provide protein and are an excellent replacement for meat in meals . When a person replaces meat in the diet with a high fiber food, such as lentils, they decrease their risk of heart disease.

Do you rinse lentils before making soup?

The other good news: Lentils don't need to soak as beans do (though you do need to sort and rinse them before cooking). Different types of lentils cook in different amounts of time. Red lentils are the fastest cooking and they dissolve as they cook and make for a smooth soup.

Why do you soak cauliflower before cooking?

If you're planning to roast the cauliflower whole or slice it into steaks, slice off the thick stem at the base. Drop the whole cauliflower head upside-down into cool, salted water. Let it soak for 10 to 15 minutes to remove dirt, residue and bugs.

Do lentils clean your gut?

Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut . Fiber may also help reduce the risk of colorectal cancer. “Fiber plays an important role in regulating our bowels and protecting the immune system,” says Homan.

Which color lentil is healthiest?

Black Lentils (Beluga lentils) Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

What happens to your body when you eat lentils?

Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.

Can you use cauliflower to thicken soup?

But how can you achieve an indulgent, thick texture using only vegetables? Frugal Cooking recommends adding cauliflower, which provides a silky texture without all the fat found in cream . Just blend cooked cauliflower with your broth and add the mixture to your soup.

What can you add to lentils to make them taste better?

Add some salt, maybe a bay leaf, and maybe a clove of garlic (peeled but left whole) . Some recipes will warn you to never add salt to beans or lentils while they're cooking (they say it'll prevent them from cooking through), but it's simply not true! Salt brings out their best.

Is cauliflower a blood thickener?

For those who are on a blood thinner, please do not consume an abundant amount of cauliflower . This is due to the high levels of Vitamin K inside of the vegetable. This can cause blood thinners to do the opposite of what they are supposed to do for your body.

Smoky Cauliflower & Lentil Stew | Rebel Recipes (2024)

Recipes
- All Recipes
- By Ingredients
- By Season
- For Events
- For Families
- Gluten Free
All Recipes
Recipes by Ingredients
Recipes by Season
Recipes for Families
Recipes For Events
Gluten Free Recipes

All Recipes
Recipes by Ingredients
Recipes by Season
Recipes for Families
Recipes For Events
Gluten Free Recipes
Books
Blog
About

Recipes
- All Recipes
- By Ingredients
- By Season
- For Events
- For Families
- Gluten Free
All Recipes
Recipes by Ingredients
Recipes by Season
Recipes for Families
Recipes For Events
Gluten Free Recipes

All Recipes
Recipes by Ingredients
Recipes by Season
Recipes for Families
Recipes For Events
Gluten Free Recipes
Books
Blog
About

Instagram Pinterest Facebook

Lovely, smoky cauliflower and lentil stew – super wholesome and incredibly delicious. A recipe you’ll make again and again.

Jump to Recipe

I’m so excited that Autumn is finally here. I’m such a sucker for the leaves changing colour, the feeling and sound of stepping on a fallen leaf, the crisp winter’s air making its way through the trees and our bodies craving enormous bowls of delicious goodness to warm us up after work.

Plus, with the change in season comes a new yield of delicious ingredients to gather and get my hands on. I always like to eat with the seasons. It gives you such a challenge in experimenting with certain ingredients during their short-lived time and some of my favourite recipes have been discovered that way.

There is something almost magical about indulging in a certain vegetable to then not eat it again for another year. It makes the taste so much more vibrant and allows you to fall in love with it all over again. And that’s exactly where the inspiration for this recipe came from.

I wanted to create something that was super delicious and warming and had those smoky undertone flavours I’ve come to love and utilise in probably about 80% of my recipes (if something isn’t broken, why try to fix it, or that’s what my Mum used to always say!) and pair it with some of these amazing Autumnal vegetables that are popping up all over the place.

I’ve used cauliflower, which you know is one of my favourite ingredients, and paired it with deliciously earthy red lentils and lots of spices, before topping it with a creamy tahini dressing for an added layer of luxury. This recipe uses cumin, smoked paprika, ground coriander and chilli flakes to really build a base layer of flavour and then adds a smokey depth that amazes against these two earthy rich ingredients.

But please don’t be scared of all the different spices that this recipe has. They perfectly balance each other out and mean you’re able to easily adjust to your own heat and spice preference.

I absolutely love spicy food after travelling around the Middle East for many years, so I always add in an extra pinch or two when I make this dish. Also, skip a few of the scarier and more intense spices if you are making this for a family of little ones.

I also love to stir in a little coconut yogurt for an added hit of creaminess. This is entirely optional, but I highly recommend.

I also finish this dish with lots of fresh coriander for an almost peppery kick to the final dish and then serve it with some chunks of fresh sourdough bread or deliciously fluffy flatbreads (I have a quick step-by-step tutorial on how to make the best effortless flatbreads here) as they are the perfect vehicle for soaking up and scooping up all that gorgeously rich liquid.

This dish is perfect to batch cook and take to work for lunch. The lentils will keep you full to power through the afternoon, or even for a quick mid-week dinner. Lentils are actually one of my favourite ingredients as they are low in calories, rich in iron and an excellent source of protein, plus they can bulk out so many types of dishes making them the ultimate store cupboard essential to stock up on.

The recipe is super simple to create and because it’s cooked all in one pan, makes the washing up a breeze!

I always make extra portions when creating this recipe because the flavours are even better the next day once they have developed and infuse all the wonderful components, plus it freezes and keeps really well, making it the perfect meal-prepping dish. Just portion out and freeze in jars or individual portions and thaw overnight in the fridge–it can be kept in the freezer for a few weeks.

If you like this recipe, why not give one of my other smoky inspired recipes a try?
My Smoky Lentil and Walnut Bolognese with Crispy Roast Potatoes perfectly combines comfort and delight.
My Whole Roast Cauliflower with Smoky Tomato Sauce, Chickpeas and a Cucumber Mint Dressing is a show-stopping delight.
And, my Roast Cauliflower and Aubergine with Smoky Red Pepper and Chickpea Stew combines all of my favourite vegetables, covers them in a delicious smoky sauce and them wraps them up in a fluffy flatbread–the most delicious vehicle of flavour and texture.

Lovely, smoky cauliflower and lentil stew - super wholesome and incredibly delicious. A recipe you’ll make again and again.

Prep time: 15 minutes mins

Cook time: 30 minutes mins

2-4 servings

4.96 from 21 votes

Ingredients

1 onion roughly chopped
2 tbsp olive oil
2 carrots chopped into small dice
4 cloves garlic sliced
1 tsp cumin seeds
1 tsp smoked paprika
1/2 tsp ground coriander
1/2 tsp chilli flakes
150 g cherry tomatoes sliced
1/2 cauliflower cut into small florets
825 ml veg stock
150 g red lentils rinsed
1 tbsp tomato purée
1 tsp vegan Worcester sauce
1 tsp tamari
1 tbsp coconut yogurt or cream–optional

For the tahini dressing

2 tbsp tahini
Juice 1 lemon
Pinch sea salt
Splash water
2 tbsp extra virgin olive oil

Instructions

In a large saucepan, fry the onion with the olive oil on a medium heat until soft and browning.
Now add the carrots and garlic and fry for a further 2-3 minutes. Add in the spices and fry for a minute.
Now the cauliflower, cherry tomatoes and fry for a further 2 minutes.
Add in the stock and lentils plus the tomato purée, tamari and Worcester sauce
Cover and simmer on a low to medium heat for 15 minutes or until the lentils and cauliflower are tender.
Stir in the coconut yogurt if desired.

To make the dressing

Add all the ingredients to a mini chopper and blitz until creamy.

To serve

Spoon the stew into bowls and drizzle with the tahini dressing.

Print Recipe Pin Recipe

If you recreate this recipe, tag me on Instagram:@rebelrecipes or #rebelrecipes for a chance to be featured.

More Recipes with Cauliflower or Lentils

The Ultimate Pumpkin Curry, With My Favourite Spices

Red Lentil Crepes with Charred Cabbage

Creamy Coconut Dal with Tarka and Mini Flatbreads

Spiced Whole Cauliflower with Smoky Tomatoes and Salsa

Discuss this Recipe with Niki

53 Responses

Honestly Nikki, my veganism would’ve foundered long ago, if it weren’t for you and your recipes! Thank you very much – this is utterly delicious! We added chickpeas and (my newly discovered) Henderson’s relish instead of Worcester sauce.
Reply
1. Aww so happy to hear!
  Much love, Niki xxx
  Reply
Hi Nikki. Thanks for so many great ideas. About this one, i dont have this worcester sauce. Is it essential? I hope not! Best regards
Reply
1. Hi Daniela
  You can leave out – no problem!
  Best
  Niki x
  Reply
Delicious – did not use cocnu*t yoghurt but so yummy.
Reply
1. Very happy to hear that!
  Love
  Niki xx
  See Also
  15 Of The Best Instant Pot Soup Recipes To Try This Fall And Winter
  Reply
Absolutely amazing! tip: the tahini dressing is the game changer. Make in abundance and don’t ommit!
Reply
1. Ah thank you so much – so glad you love it as much as I do! – Niki
  Reply
2. Your blog is my go-to when I feel the need to eat more plant-based, you always bring me back on it. This recipe was a big hit! I swapped the carrots for potatoes (didn’t have any and wanted more carbs). I was thinking about skipping the dressing but I am glad I didn’t. So easy to make and iso delicious! Will definitely make it again!
  Reply
Absolutely delicious recipe! I added red lentils as well as chickpeas, because, well, why not? So yum!
Reply
1. Haha of course, why not!! Go crazy. – Niki xo
  Reply
This looks amazing! Can you replace the tamari with soy sauce? Thanks!
Reply
1. Yes sure can! xx
  Reply
2. Yes for sure xx
  Reply
Really good very tasty
Reply
another ridiculously super tasty and easy to make recipe. Thanks Nikki. am so pleased to have discovered rebel recipes, its just fab 🙂
Reply
1. Thank you so much Clare, that’s made my day – Niki xo
  Reply
Just made this in the Instant Pot and it was so delicious! Set for 5 mins – the lentils were done and veggies still had nice texture. Added some Harissa to the tahini cream and a pinch of cinnamon to the soup. So tasty – Thanks for the recipe 🙂
Reply
1. Hi Tianna, that sounds like a great addition – so glad you enjoyed it – Niki xo
  Reply
Just discovered the blog and made this for dinner tonight with your fast flatbreads. Delicious and so good to make something so tasty from store cupboard staples! We added a little flake of smoked salt on top to up the smokey flavour too.
Can’t wait to make more of your recipes (and can’t wait to eat the second half of this for lunch tomorrow!)
Mairix
Reply
1. That sounds super good!
  Thanks so much
  Niki xx
  Reply
Just wondering if there is an alternative to the Worcestershire sauce? Thanks!
Reply
1. Hi Helen
  You can use a little Tamari or just leave it out.
  Much love
  Niki xxx
  Reply
Making tonight. Are the lentils tinned?
Reply
1. Great!
  I used fresh but tinned is also good.. add a bit less liquid is your do.
  Much love
  Niki xxx
  Reply
I made this over new year for my veggie friends – the carnivores loved it too. Firm favourite in our house now. Thank you.
Reply
1. So happy to hear that Carol!
  Love
  Niki xxx
  Reply
We loved this! Delicious the first day and as leftovers!
Reply
1. So happy to hear Candice!
  Love
  Niki xxx
  Reply
Just made this swapped parsnips for the carrots and didn’t have any tamari so that was omitted. Really tasty winter comfort food yummy
Reply
1. Nice additions!
  Glad you enjoyed.
  Love
  Niki xxx
  Reply
I made this and I cannot stop eating it!! I have to make more more more!
Reply
1. Hi Gilda
  Fantastic news!
  So happy xxx
  Reply
Mmmmm, this is going to be tried this week! Any ideas how many calories? I can’t imagine there’s that many! Thank you.
Reply
1. Hi Debora
  Im afraid I don’t calculate but I don’t believe its high. Plus packed with healthy ingredients.
  Love
  Niki xxx
  Reply
Hi Nikki made this tonight, was delicious and lovely comfort food.
Made flatbreads with organic chickpea and Wholemeal organic wheat flour 2/3 to 1/3 proportions. Also had some mango chutney on the side too. Great midweek supper! Thanks for the recipe!!! Xxx
Reply
1. That sounds absolutely perfect Debby.
  So happy you like
  Niki xxx
  Reply
Can you also cook this using a slow cooker? If so, how long would you recommend cooking it for? 🙂
Many thanks
Rhi
Reply
1. Hi Rhiannon
  I haven’t tried, but I would imagine with more water.
  Let me know!
  Niki xxx
  Reply
Just made this! I used purple cauliflower instead of normal for extra colour. Very excited to try this for my lunch 🙂 smells delish.
Reply
1. Fantastic! Hope you enjoy xxx
  Reply
Made this tonight! Absolutely fantastic! So much flavour and the tahini dressing was amazing!
Reply
1. Brilliant, so happy you like Joy xxx
  Reply
A is making it for the second time now –and this time we have cauliflower!
Reply
1. Amazing! Did you like?
  Love
  Niki xxx
  Reply
Delicious it looks! I like to eat Smokey Cauliflower & Lentil Stew. I make this recipe every Sunday.
Reply
1. Amazing! So happy you like xx
  Reply
Really yummy despite my idiotic co*ckup of adding tahini instead tamari…
But definitely will be cooking it again ☺
Reply
1. Oh no!
  Sure it was still good though?
  Love
  Niki xx
  Reply
I want to eat this every day until spring, it looks delicious!
Reply
1. Brilliant! So happy you like Elena xx
  Reply
  1. Excellent
    Made this loads of times and my family love it
    Coon book excellent aswell
    Reply

Buy Me a Coffee

If you’ve enjoyed using my recipes, I’d love you to support my blog.

I’ll be cooking up a plateful of super-delicious vegan recipes here over the coming months.

To support my work, promote the vegan message far and wide, and of course help keep Dill in kittie food, you can buy me a coffee here.

Thank you, and much love, Niki xxx

(Payments via Ko-Fi are processed by Stripe, a global payments platform certified to the the most stringent level of certification available in the payments industry.)