There is nothing better than a creamy, comforting bowl of soup on a cool fall evening. It's the perfect way to warm up from the cooler weather, and, not to mention, it's perfect for meal prepping. My Gut-Healthy Cauliflower Pumpkin Lentil Soup is packed with cozy plant-based ingredients to keep your belly full and your gut healthy all season long. It's made from tender cauliflower, creamy pumpkin, hearty lentils, and is topped with coconut yogurt, cilantro, and lime for a flavor combination that is truly unbeatable.
Ingredients
For the Soup:
- 1 Large Head Cauliflower chopped
- 2 Large Shallots quartered
- 4 Cloves Garlic
- 3 Tablespoons Olive Oil
- 1 Tablespoon Turmeric
- 1 Tablespoon Cumin
- 1 Teaspoon Kosher Salt
- 1 Teaspoon Ground Black Pepper
- ½ Cup Red Lentils
- 1 Cup Canned Pumpkin
- 2 Cups Vegetable Broth or Chicken Broth
- 1 ½ Cups Non-Dairy Milk I use almond milk, but you can use whatever non-dairy milk you'd like!
For the Toppings:
- Coconut Yogurt
- Cilantro chopped
- Lime juiced
Instructions
- To make this soup, start by preheating your oven to 425 F.
- Next, line a baking sheet with parchment paper and set it aside. You can spray the tray with a little bit of oil, if you'd like, to ensure that the parchment paper sticks to it.
- Next, roughly chop the shallots and cauliflower, peel the garlic, and add them to a bowl alongside the olive oil, turmeric, cumin, kosher salt, and black pepper. Toss the vegetables until they're fully coated in the oil and seasonings. Then, transfer them to the baking sheet.
- Bake the veggies for 30 minutes, being sure to flip them at the 15 minute mark, to ensure that they're evenly cooked through.
- Once the veggies are cooked, remove them from the oven and add them to a large pot, on the stove, alongside the lentils, pumpkin purée, broth, and non-dairy milk.
- Stir and heat the mixture on high until it starts to boil, then cover the pot, reduce the heat to low, and allow the soup to simmer for approximately 20 minutes, or until the lentils are tender.
- Once the lentils are fully cooked, remove the soup from the heat and transfer it into a blender. Blend for a few seconds, until the soup has texture but the larger pieces have broken down. If you don't want to use a blender, you can also opt for an immersion blender!
- Finally, transfer the soup into bowls, serve, and enjoy! I recommend topping the soup off with a dollop of coconut yogurt, chopped cilantro, and a squeeze of lime.
Calories: 319kcal | Carbohydrates: 38g | Protein: 15g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 2mg | Sodium: 1134mg | Potassium: 1247mg | Fiber: 14g | Sugar: 10g | Vitamin A: 9914IU | Vitamin C: 114mg | Calcium: 233mg | Iron: 6mg
Did you make this recipe?
I’d love to see what you made - tag @kalejunkie
in your posts and I’ll re-share!
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