Curried Red Lentil and Cauliflower Soup
This comforting red lentil soup combines cauliflower, carrots, and kale with creamy reduced-fat coconut milk and aromatic curry spices. Garlic, onion, paprika, turmeric, and cumin give the broth warm, earthy flavor, while red lentils make it hearty enough for a satisfying lunch or a cozy weeknight dinner.
- Prep15 mins
- Cook40 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Curried Red Lentil and Cauliflower Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 62 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 16 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 28
- Heart Health
- 51
- Metabolic
- 54
- Digestive
- 25
- Inflammatory
- 45
- Performance
- 56
- General Wellness
- 1
Heat olive oil in a large pot over medium-high heat. Add cauliflower and carrots; sauté until softened, 7 to 8 minutes.
- 2
Pour boiling water and vegetable bouillon into a bowl, and stir until the bouillon dissolves. Add broth and coconut milk to the cauliflower mixture. Bring to a boil.
- 3
Stir lentils, garlic powder, onion flakes, curry, paprika, turmeric, and cumin into the pot. Cover and let simmer until the lentils are fully cooked and tender, about 20 minutes. Stir in kale and let sit over low heat for 5 minutes. Remove from heat and serve.
- Calories 287.13 kcal Moderate 14%
- Protein 13.31 g Good Source 27%
- Carbohydrate 43.73 g 16%
- Total Fat 9.24 g Moderate 12%
- Saturated Fat 5.83 g High 29%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 601.33 mg High 26%
- Dietary Fiber 16.61 g Good Source 59%
- Total Sugars 13.09 g --
- Added Sugars 4.95 g Moderate 10%
- Calcium 160.29 mg Moderate 12%
- Iron 4.73 mg Good Source 26%
- Potassium 530.04 mg Moderate 11%
- Vitamin A 440.05 mcg Good Source 49%
- Vitamin C 190.38 mg Good Source 212%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Garlic 🧄
- Onions 🧅
About This Recipe
Curried Red Lentil and Cauliflower Soup is an Indian dinner recipe made with 16 ingredients. It takes about 55 mins, serves 4, and is rated medium. Key ingredients include Bottled Water, Canned Light Coconut Milk, Carrot, and Cauliflower. Each serving provides about 287.13 kcal, and is a good source of protein.
Recipe Questions
- What is Curried Red Lentil and Cauliflower Soup?
- It is an Indian soup recipe made with 16 ingredients, usually served for dinner or lunch or soup.
- What is Curried Red Lentil and Cauliflower Soup made of?
- The main ingredients are Bottled Water, Canned Light Coconut Milk, Carrot, Cauliflower, Coconut Milk. The full list of 16 is above.
- What goes well with Curried Red Lentil and Cauliflower Soup?
- Explore these Indian side-dish recipes.
- How long does it take to make Curried Red Lentil and Cauliflower Soup?
- About 55 mins in total: 15 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 287.13 kcal. The full nutrition breakdown is above.
- Is Curried Red Lentil and Cauliflower Soup easy to make?
- This recipe is rated medium, with 16 ingredients and 3 steps.
- Is Curried Red Lentil and Cauliflower Soup healthy?
- Curried Red Lentil and Cauliflower Soup has an easyChef Pro health score of 56/100. Per serving, it provides 287.13 calories and 13.31 g of protein, or 27% of the Daily Value. It is a good source of dietary fiber, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 601.33 mg (26% of the Daily Value), saturated fat at 5.83 g (29% of the Daily Value) and added sugars at 4.95 g (10% of the Daily Value). It contains Milk, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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