This post is sponsored. All opinions are my own. Dairy Free! Creamy, healthy cauliflower soup with lentils is topped with spiced, roasted nuts for an unexpected crunch. The creaminess comes from almonds! This soup recipe can be easily adapted to accommodate food allergies.
I was thrilled to learn January is national soup month! I’ve written about my love for soup many times on this blog, and with the gray drizzly days dragging on here in the Bay Area, I think now is as good a time as any to revisit my soup love affair.
I mean, what’s not to love?
Soup is comforting, generally healthy and nutrient rich, can be portable and is great left over. Not to mention it’s easy to make and requires minimal dishes to prepare (quick clean up!)
You can add pretty much anything to soup like vegetables, beans, or pasta.
I personally think soup is great year round, but I’m sure not everyone would choose soup on a hot summer day like me. Heck, I would even eat soup for breakfast!
*Note to self: develop a breakfast soup.
Since it’s currently January, I’m craving something creamy yet hearty, but it has to be healthy since I’m still in holiday recovery over here.
Lately I’ve been working A LOT producing food videos, and doing photoshoots. All meals have taken the shape of protein bars, takeout, and occasionally leftovers from a shoot. I can’t tell you the last time I cooked a real dinner for my family. (Not the best way to detox from the holidays)
My body was craving this soup before I even saw the ingredients at my local Cost Plus World Market store here in Oakland.
Cost Plus World Market has such a great gourmet food items section, which is perfect for people like me who don’t always have time to shop for and cook up fresh ingredients before they go bad.
Healthy Cauliflower Soup with Lentils and Spiced Toasted Nuts
Lentils, nuts, and cauliflower rice are great pantry items that are not only economical, but also embody the spirit of winter, when everything is brown and covered in snow.
This healthy cauliflower soup is so hearty and filling, yet super nutrient dense. The Hubs was thrilled because he loves cauliflower, and I was thrilled because I love every opportunity to up our intake of essential nutrients.
This recipe is a protein bomb. Nuts, seeds AND lentils? Creaminess without adding heavy cream or dairy? The secret to this cauliflower soup’s creaminess is almonds! Not only that, but it’s super easy to adapt this recipe for most food allergies and for your vegetarian or vegan loved ones.
Oh yeah. I’d say this meal is holiday detox approved for sure.
Creamy Cauliflower and Lentil Soup with Spiced Toasted Nuts
This creamy lentil and cauliflower soup is topped with spiced, roasted nuts for an unexpected crunch.
- 4 tablespoons any combination of nuts and seeds sunflower seeds, sesame seeds, pepitas, slivered almonds etc
- 2 tablespoons olive oil divided
- 1 1/2 teaspoons ground coriander divided
- 1 1/2 teaspoons ground cumin divided
- 1 onion diced
- 2 cloves garlic finely chopped
- 1 head cauliflower cut into small chunks or 2-7 oz bags of cauli rice
- 1 cup lentils
- 1/2 cup raw almonds or cashews
- 6 cups chicken stock
- crispy chickpeas for garnish
- salt and pepper to taste
Preheat oven to 350 degrees
In a small bowl, toss the seed mix with 1 tablespoon olive oil, 1/2 teaspoon coriander and 1/2 teaspoon cumin.
Spread mixture on a baking sheet in an even layer. Bake for 10-12 minutes, stirring once, until golden brown. Set aside.
Heat remaining tablespoon of oil in a large stock pot over medium heat. Add onions and garlic and cook 5-6 minutes until onions begin to soften.
Add in remaining 1 teaspoon of coriander, 1 teaspoon of cumin, lentils, cauliflower, almonds and chicken stock. Season with salt and pepper. Bring mixture to a boil. Reduce heat and simmer 30 minutes or until lentils are tender.
Using a stick blender, carefully (it's hot!) blend mixture until smooth.
Spoon into bowls and top with spiced seeds and crispy chickpeas.
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3. Sesame Seeds
More healthy soup recipes
- Vegetarian Black Bean and Kale Soup
- Ham, Black Eyed Pea, and Idaho® Potato Slow Cooker Soup
- Chicken and Parsnip Soup