Make Ahead

Red Lentil and Cauliflower Soup

October  3, 2010
4.4
14 Ratings
  • Prep time 30 minutes
  • Cook time 1 hour
  • Serves 4, with some leftovers
Author Notes

Over the course of a year, I make this dish perhaps more than any other single recipe. Sometimes in the summer, I add chunks of summer squash and fresh peas right at the end, and in the autumn and winter, I often stir in a cup or two of thinly sliced cabbage, or of leftover roasted butternut squash or pumpkin. This tastes great the next day, but the lentils are pulses, which break down quickly, so try to eat any leftovers within a few days. This can easily be adapted for vegans by substituting oil for the ghee, using vegetable stock and stirring in some almond milk and an extra squeeze of lime at the end, instead of a yogurt-based raita. Enjoy!! ;o) - AntoniaJames —AntoniaJames

Test Kitchen Notes

The red lentil base here is a soothing blank canvas; one that AntoniaJames matches with the vegetable of the week, cauliflower, but also instructs cooks on how to make their own with an almost infinite combination of pairings, produce and preserves. I can attest to satisfying additions of roasted winter squash, spicy chutney and cooling cucumber raita and look forward to keeping this quick and easy base in my winter soup rotation. - cheese1227 —The Editors

What You'll Need
Ingredients
  • 1 ½ cups red lentils or masoor dal
  • 2 tablespoons of ghee, or vegetable oil or butter (or a combination)
  • 1 large yellow onion, chopped
  • Salt
  • 3 cloves of garlic, minced
  • ½ inch slice of ginger root, minced, or more to taste
  • 1 tablespoon curry powder
  • 1 teaspoon freshly toasted and ground cumin
  • 1 teaspoon ground coriander
  • 3 cups chicken stock
  • 2 bay leaves
  • 3 medium carrots, peeled or scrubbed, and cut into ½ inch slices
  • 1 head of cauliflower, trimmed and broken into bite-sized florets
  • 2 tablespoons coarsely chopped cilantro
  • Juice of a lime
  • Freshly ground pepper, to taste
  • Consider stirring in:
  • Mint and/or cilantro chutney (There are several good fresh chutney recipes on food52.) (See note below.)
  • Cucumber Raita (or crème fraiche, sour cream, or Greek yogurt)
  • Or almond or cashew milk
Directions
  1. Rinse the red lentils several times in cold water. In a large bowl, cover them by at least two inches of boiling water. Allow them to sit while you do the next two steps.
  2. Heat your soup pot, add the ghee or oil or butter, wait a few seconds, and then add the onion with a pinch of salt. Cook for a few minutes over medium heat, stirring frequently to prevent the onion from browning too much or burning.
  3. When the onion is translucent, add the ginger and garlic and the ground spices to the cooked onion. Stir frequently as you cook over medium heat, for about 1 1/2 minutes.
  4. Pour the lentils and soaking water into the soup pot, then add the stock (or additional water, if not using stock) and the bay leaves. Bring to a boil, then turn the heat down so that the soup simmers.
  5. Add the carrots and continue to cook, stirring occasionally and taking care not to let the lentils stick to the bottom of the pot. Add more water if the soup gets too thick. The lentils will soak up the water and broth very quickly!
  6. After about ten minutes, give the soup a good, thorough stir, and add the cauliflower pieces. If you want to add some sliced cabbage or some roasted winter squash, this is the time to do it. Add more water if the soup seems to be drying out. Turn the heat to low, give the soup another good stir (but gently, please), then cover the pot, and cook for at least 20 minutes, stirring every five minutes or so.
  7. Check for salt and correct if necessary, taking into account that the chutney and raita, if you plan to use them, may also have salt in them.
  8. Turn off the heat and let the soup sit, covered, until ready to serve. (Refrigerate it though if you won’t be serving for several hours or more.)
  9. Stir in the lime juice and chopped cilantro. (I often don’t chop fresh cilantro when serving our favorite mint-cilantro chutney with this soup.)
  10. Serve with freshly ground pepper and Cucumber Raita. (My recipe for it is on Food52.)
  11. N.B. Sometimes I add a handful of small green peas right at the end of the cooking time, to give it a bit more color. Also, we often stir cooked brown basmati rice into this when eating this is for dinner.
  12. About the chutney: Search for “mint chutney” and “cilantro chutney” on food52 for some great fresh chutney recipes. Kitchenbutterfly's "Coriander Chutney" should not be overlooked!
  13. When adding roasted pumpkin or winter squash to this, I always add the juice of a full lime, even if I plan to stir in some chutney, to balance the sweetness of the roasted vegetables.
  14. About making extra for freezing: I often make a red lentil soup base for freezing by doubling the recipe, up through (and including) the addition of the roasted winter squash, if I plan to use it. The other vegetables get an unpleasant texture when frozen, so remove the portion you plan to freeze, before adding them to the batch you plan to eat right away. When you use the frozen base, thaw and bring the base to a simmer, and then proceed with adding the carrots and cauliflower, etc. I’ve also pureed the fully-cooked soup, with all the vegetables, and frozen that. It tasted great. Add in fresh cilantro and lime juice, or a good chutney before serving, if you do this. ;o)

See what other Food52ers are saying.

  • Angela Rossi
    Angela Rossi
  • Zoei Alley
    Zoei Alley
  • Maria
    Maria
  • Yve
    Yve
  • Debbie
    Debbie
AntoniaJames

Recipe by: AntoniaJames

See problem, solve problem. Ask questions; question answers. Disrupt, with kindness, courtesy and respect. ;o)

86 Reviews

kha March 29, 2021
very good. will make it again. added some spinach at the end.
 
AntoniaJames March 29, 2021
Thank you, kha. So glad to hear that you like this! ;o)
 
Angela R. November 24, 2019
Great recipe! I just made it and it tastes delicious.
 
Zoei A. January 2, 2018
Do you find that the coriander and cumin add more flavor? Isn't there typically both of those spices in curry powder?
 
jeanmarieok September 19, 2016
I've started hitting it with my stick blender. Not too smooth, I leave some chunks, but not as chunky as it is in the picture. It's delicious, either way.
 
AntoniaJames September 20, 2016
Such a good idea, jeanmarieok. I just happened to be making a dal with cauliflower and carrot last night so I gave it a try. Excellent result! Thank you for letting us know. ;o)
 
Noxolo January 25, 2016
Hearty, guilt-free winter meal. Was so yummy, I went back for seconds and thirds!
 
Kerry G. November 26, 2015
This was really lovely. Squeeze of lime a must. Antonia's raita, also a must! The chopped tomatoes in the raita recipe added a fresh and sweet acidity. I'm a sucker for mango chutney, so that was in there too :)
 
Maria April 2, 2015
I made this soup last night with only a cup of lentils and half a head of cauliflower (but it was a really big head of cauliflower, so I guess this can vary) so that it had a bit of liquid in it and it turned out wonderfully! Adding the lime in at the end really made a huge difference in the taste! I made a cilantro chutney as per your suggestion, which brightened it up even more! I would definitely make it again! My meat-loving husband enjoyed it as well!
 
tracy P. March 31, 2015
DELICIOUS
 
Chris J. January 19, 2015
Hi AJ, we just had this for dinner and it was delicious, will definitely add it to our soup list. Question- how many calories? Thanks, Chris
 
letta October 7, 2014
I made this soup with most of the ingredients and even with some missing items, this soup was amazing.
 
AntoniaJames October 8, 2014
Thank you, letta. So glad you enjoyed it. ;o)
 
Yve July 6, 2014
I've made similar dishes to this many times, but not with lime added at the end. OMG! The secret ingredient. This made it so bright and really good! Thanks!
 
AntoniaJames October 8, 2014
Yes, Yve, the lime really makes all the difference. I'm it turned out so well for you. ;o)
 
AntoniaJames October 8, 2014
That should be "glad it turned out so well." Sorry. ;o)
 
Joe April 6, 2014
I made this yesterday pretty much as prescribed...the only real change was that I added a can of Muir Glen Fire Roasted crushed tomatoes when I added the broth. I think it was a good addition. Also, I used French lentils instead of red because that is what I had, and I used a little extra curry powder. I would probably add a little turmeric next time to brighten up the color. Overall, very delicious and healthy...it will definitely be something I make on a regular basis.
 
AntoniaJames October 8, 2014
Sounds interesting, and delicious, Joe. Thanks for the tips. ;o)
 
Debbie October 8, 2013
I made this soup today and I love it. I added turnip instead of squash and it was great! Thanks for sharing this delicious and hardy soup.
 
sarabclever September 26, 2013
I'm having this for lunch today. I added some turmeric as I always like to add that when it seems fitting. Love this soup! Interesting first step to pour boiling water over the lentils--I've never seen that before; what's the reason?
 
AntoniaJames September 26, 2013
I pour boiling water over them to start the softening/cooking process and also, to get a jump on cooking the soup as a whole. I suppose this is kind of obvious, but if you pour hot water/partially cooked lentils into the soup pot, it will start cooking much more quickly. (On evenings when I'm pressed for time, I actually put the lentils in a small saucepan and pour the boiling water -- which I've heated in a tea kettle while I'm rinsing the lentils -- over the rinsed lentils in the saucepan, and let them bubble away gently while cooking the onions, etc.) If you look at my Tomato and Kala Jeera soup recipe -- a first cousin to this one -- you'll see that I do that there, too. Thanks for your kind words. I hope you enjoy this! ;o)
 
sarabclever September 27, 2013
Thanks, that makes sense--funny I've never seen that before in a recipe, probably because lentils cook so much more quickly compared to other legumes. Will check out the tomato kala jeera soup!
 
sarabclever September 24, 2013
Perfect: I'm making this next!
 
Ligu July 15, 2013
What an incredible recipe! I made this in my un-air conditioned kitchen and it was totally worth the (minor) effort. Instead of chutney I used a little leftover salsa verde, crossing my fingers that it would be an ok sub. It tasted fantastic! Thanks for adding another stellar recipe to my arsenal.
 
erskinechef May 1, 2013
Thanks Antonia for another great soup recipe. My little chefs loved this!
 
LeeLeeBee April 11, 2013
Made this last night. I added about two cups of cubed (raw) butternut squash with the carrots and about a cup and a half of green beans with the cauliflower. I added two cans of diced tomatoes so there would be enough liquid for all the veggies. Fantastic!
 
DeirdreMS January 24, 2013
Any reason to not use green lentils? It is all I have.
 
AntoniaJames March 15, 2013
Sorry I missed this comment . . . Green lentils won't break down as well, so the texture/consistency will be very different, as will the taste. It probably will still taste good. I have to say though that as much as I like this recipe, I'd probably find a different recipe, designed for green lentils, and use that instead. ;o)
 
KarenOCook January 8, 2012
I was cruising Food 52 looking for something to make with both the head of cauliflower in my frig and the acorn squash in my panty and here is your delicious looking soup using both ingrediants! This will be made tomorrow as I have red lentils too. What luck! Love the various additions mentioned by you and the others to change it up. Also, the custom curry powder recipe was very helpful.
 
emarie October 22, 2011
My new favorite soup!
 
AntoniaJames November 11, 2011
Thanks so much, emarie! It's one of our favorites, too! In fact, I had some leftovers this morning for breakfast, with some toasted flax seeds that I'd pounded using mortar and pestle before stirring in. Perfect for a cold, rainy autumn day. ;o)
 
Louisa September 22, 2011
One of my new favorites. Followed as per directions, but second time I added 1 t garam masala along with the other spices, and also as suggested roasted butternut squash. Served with the yogurt, toasted almonds and golden raisins.
 
AntoniaJames November 11, 2011
What a great idea, to stir in some garam masala! I'll definitely do that next time. I just roasted a butternut squash, which I'll use in making another batch of this; the garam masala will go beautifully with the squash. Yumm. The toasted almonds + yogurt + golden raisin additions sound divine, too. Thanks so much for the tips! ;o)
 
melissav July 15, 2011
Hi AJ - would you be willing to share your lacto-fermented mint and cilantro chutney recipe? I would love to try it.
 
AntoniaJames July 18, 2011
I use the recipe from "Nourishing Traditions." I cannot post it here, as it is subject to the copyright laws, but if you send me a private note via the messaging system here with your email address, I'll scan and send it to you, for your "fair use." ;o)
 
fiveandspice May 16, 2011
Mmmmm, I can just smell this simmering as I read the ingredients list.
 
AntoniaJames May 16, 2011
Hahaha . . . so can I! (I have a batch cooking on the stove right now. We eat this all the time.) Thanks so much. ;o)
 
heroincookies May 4, 2011
Perfect! Loved it, make it all the time.
 
AntoniaJames May 16, 2011
Oh, I'm so glad. Thank you for letting me know. ;o)
 
JSCooks March 21, 2011
Yum. Again. Thanks, AntoniaJames, for adding vibrant flavor to our weekend!
 
AntoniaJames April 13, 2011
Thanks so much, JSCooks! You eat very well at your house, I'm sure, so this is such a compliment. ;o)
 
stellasnap March 9, 2011
I made this for dinner last night, and had some for lunch today! I served mine over jasmine rice. This is a great recipe, easy and delicious!
 
AntoniaJames April 13, 2011
Great idea, serving it over rice. We often have brown basmati in the fridge, so I've been known to do the same thing, when foraging for lunch. Thank you so much for your kind comment. ;o)
 
trufflesnyc March 8, 2011
I just made this tonight and LOVE IT! It's going in my regular rotation!
 
AntoniaJames April 13, 2011
I'm so glad! Thanks so much for letting me know. It's in our regular rotation as well. I made it last week in fact, using brown masoor dal, which have the firm texture and shape of a puy lentil, and adding a couple handfuls of spinach at the end. It tasted great. ;o)
 
nannydeb February 23, 2011
I made this a couple of days ago and am enjoying the leftovers. So good! Thank you for the recipe!
 
AntoniaJames February 23, 2011
You're so welcome! Thanks for letting me know. I'm glad you are enjoying it. (Did you see the Roasted Pumpkin, or of course you could use butternut squash, version? It's similar, and just as good . . . .) ;o)
 
lifestooshort February 13, 2011
This soup has become a weekly meal for my family--it is delicious! It is a wonderful, warming, healthy meal that my picky son and usually carnivorous husband both love. Thanks, AntoniaJames!
 
AntoniaJames February 22, 2011
Thanks so much, stephskitchen! We eat it a lot here, too. I just edited the recipe slightly to include two bay leaves, as I have noticed that it makes the soup even tastier, especially if I'm not using a noticeably aromatic chicken broth. Also, have you seen the recipe for this soup's cousin, Roasted Pumpkin and Red Lentil Soup? (It was one of the first recipes I ever posted on food52!!) It's similar, and can be made with roast butternut or other winter squash, or even canned pumpkin, if you are in the mood for a soup like this, but don't have cauliflower on hand. ;o)
 
JSCooks October 27, 2010
AntoniaJames, I finally got around to trying your soup. We had friends over for dinner but fortunately some left for me to enjoy the second day. What a vibrant combination of flavors and textures -- thanks for a true keeper!
 
cheese1227 October 16, 2010
I think we might have similar pantries as I am testing this for EP this week and the only thing I need to purchase is the cauliflower! I have some lovely chicken stock I made with some carcasses that were cooked per Mrs. Wheelbarrow's Peruvian Chicken recipe that has a wonderful aura of tumeric and paprika. And it's a perfectly chilled fall day today!!
 
heroincookies October 15, 2010
Ahh, I love this soup! I made a big batch and gave some to a couple of my friends. I want to share this soup with everyone. Perfect for fall!
 
healthierkitchen October 9, 2010
This looks like something that will go into regular rotation and I love the make double/freeze idea. We always have big bags of red lentils around here. Thanks!
 
AntoniaJames October 10, 2010
Well, thank you!! One of the reasons this is, and has for more years than I can remember, been in our rotation (year round, in fact) is because it is so easy to make a double batch and freeze. Lately I've been pureeing one serving of leftovers, routinely, and popping that into the freezer for a lunch later, or for dinner for me, when Mr. T is away. And, of course, you can add whatever veggies you like. For me, the more the merrier!! ;o)
 
aargersi October 8, 2010
I had this for dinner last night - LOVE it! Will definitly be making it again and again!!!
 
AntoniaJames October 10, 2010
Wonderful! I'm so glad you tried it, and that it turned out so well. Thanks for letting me know. ;o)
 
Midge October 8, 2010
Sounds so wholesome and delicious. Saving!
 
AntoniaJames October 10, 2010
Thanks, Midge! I hope do you try it. It is wholesome, that's for sure. It's probably one of the healthiest things I make on a regular basis. ;o)
 
adamnsvetcooking October 7, 2010
Man how I would love a bowl of this tonight! Great recipe, definitely a keeper!
 
AntoniaJames October 10, 2010
Thanks so much! Let me know if you do try it!! I hope you will. ;o)
 
MrsWheelbarrow October 7, 2010
What a toasty warm looking soup. Can't wait to make it!
 
AntoniaJames October 7, 2010
Thank you! I hope this becomes a keeper at your house. Your selective eater-vegetarian can have it mild, and you can make hot and mild versions of chutney to stir into your own bowls, as you please. ;o)
 
SallyCan October 6, 2010
don't mind run on sentences a bit, especially when they're full of useful information ;)
 
ashleychasesdinner October 6, 2010
This looks so great! I love lentils and the addition of cauliflower would be wonderful!
 
AntoniaJames October 7, 2010
Thank you! I'm really honored that so many of the great cooks here like this recipe!! ;o)
 
SallyCan October 6, 2010
Nice photo, and super recipe. Actually, more of an explanation than a recipe (as all good recipes should be!). What kind of curry powder do you use in this?
 
AntoniaJames October 6, 2010
Sally, thank you. As for the curry powder, I use my own blend . . mostly because turmeric seems like such a heavy flavor and every commercial blend I've ever tried includes too much of it, to my taste. Also, I can't eat spicy food (my stomach can;t tolerate it) so I leave out altogether the cayenne and other peppers that are typically in store-bought curry powders. I posted the recipe for my standard blend with my curried chicken salad, posted last week. Here it is, copied and pasted:

Curry Powder:

2 teaspoons cumin seed
2 teaspoons coriander seeds
¼ teaspoon cardamom seeds
1 small stick of cinnamon
1 teaspoon yellow mustard seeds
5 whole cloves
½ teaspoon turmeric
Ground cayenne to taste (optional)

Toast the cumin, coriander and cardamom lightly in a small skillet just until fragrant, shaking the pan frequently. The minute they seem to be turning a darker color, remove all of the seeds right away, lest they burn.

Break the cinnamon stick into about five or six pieces. Very lightly toast it in the skillet, for no more than a minute or so on medium heat.

Grind the toasted seeds, the cinnamon stick, the mustard seeds and the cloves to a fine powder. (Check the grinder once or twice to dislodge any cinnamon pieces that may have stuck to the blade.)

Put into a jar and add the turmeric and the cayenne, if using. Put on the lid and shake well to combine. Use within a few weeks.


Read more: http://www.food52.com/recipes/6927_curry_chicken_salad#ixzz11bfqYiV0

Sally, when I say a "small" cinnamon stick, I really mean it . . . a short, thin one. When I buy them in bulk, I always bring home a few extra-scrawny ones, because they're easier to break. But if I don't have a small one, I just break a regular one in half. Also, if the recipe doesn't include fresh ginger, I often add a tiny pinch of ground. ;o)
 
AntoniaJames October 6, 2010
Ooops. Sorry about the run-on curry powder recipe. I didn't realize all the formatting would be lost. Much easier to read this at my Curry Chicken Salad recipe. You should read the notes at the end, however, regarding the cinnamon. ;o)
 
Oui, C. October 5, 2010
Could this be the perfect soup? If not, it is awfully darned close. Sounds just fabulous! - S
 
AntoniaJames October 5, 2010
Thank you; what a compliment. Perfect? Well, I don't know about that. One of my favorites? Definitely. ;o)
 
lapadia October 4, 2010
There is a chill in the air and looking at your picture warms me up, mmm, sounds delicious!
 
AntoniaJames October 5, 2010
So glad you think so. Thank you. ;o)
 
dymnyno October 4, 2010
THIS IS SO DELICIOUS!!! YOUR PIC IS GORGEOUS TOO. THANKS, AJ, FOR A GREAT RECIPE THAT I WILL MAKE OFTEN.
 
AntoniaJames October 5, 2010
You're welcome, dymnyo. I hope you do make it! ;o)
 
TheWimpyVegetarian October 3, 2010
This is on the menu for this week! I can't wait to try it!!
 
AntoniaJames October 5, 2010
Thanks, ChezSuzanne! Let me know how you like it! You should make some chutney using the Nourishing Traditions recipe for mint chutney, but use half cilantro and half mint, and add some toasted cumin seeds. It takes about five minutes to put together a month's worth, and you will love having a big jar of the stuff in your fridge. It's my latest favorite add-in for anything with Indian spices! ;o)
 
TheWimpyVegetarian October 5, 2010
The Mint Chutney in NT looks wonderful and I love your idea of splitting the mint with cilantro! I'll have to omit the almonds so I'll either figure out a substitute like pine nuts or rebalance the recipe. I'll make the chutney tonight so we can have this soup over the weekend :-)!!
 
AntoniaJames October 5, 2010
I left the nuts out altogether, using the cumin for a tiny bit of crunch and extra flavor, and it tastes great!! Am interested in hearing about your buttermilk whey, too. Am wondering if it really must be whole milk buttermilk, as well, as that's not as easy for me to get. ;o)
 
TheWimpyVegetarian October 6, 2010
Good to know! I think I'll do exactly as you did with the cumin. Also-on the whey, I made some ricotta cheese just tonight and now have quite a bit of whey to play with. I used low-fat buttermilk since, as you say, the full-fat buttermilk is pretty hard to find. I'll let you know how the whey works! I'm going to give it a whirl in some of the lacto-fermenting recipes in Nourishing Traditions book. What a fun book it is!!
 
AntoniaJames October 6, 2010
Don't forget, if you make whey using plain yogurt, you can use the thick yogurt that remains for your raita! It works perfectly. I am so interested to hear how the buttermilk whey turns out in your lacto-fermenting activities. Will be making more pickles tomorrow. Have WinnieAb's pear chutney going right now; started it this morning. ;o)
 
gingerroot October 3, 2010
YUM! I imagine this smells amazing as it is cooking and bet it tastes even better!! Can't wait to try it.
 
AntoniaJames October 5, 2010
Thank you and yes, it does smell good. I hope you do try it! ;o)
 
JSCooks October 3, 2010
This is totally up my alley -- I am printing it out right now. Can't wait to try it!
 
AntoniaJames October 5, 2010
Wow, thanks JSCooks! I hope you do try it, and that you enjoy it.
 
aargersi October 3, 2010
I would definitely eat the whole pot of this. In fact, I will probably be doing so as soon as I get to the store for some cauliflower!!
 
AntoniaJames October 5, 2010
If I didn't have to share (er, if I didn't have to feed Mr. T, that is), I'd be eating whole pots of this, all by myself, too. The double/freeze half trick is so helpful for an easy dinner on a weeknight. When we're running really late, I often will simmer/steam the carrots while the frozen dal is defrosting, and then add the thawed lentil mixture to the carrots and their cooking liquid with the cauliflower. Easy, and tasty . . . the best convenience food I make. ;o)