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Betsylife » Recipes » Healthy Cauliflower Soup with Lentils and Spiced Toasted Nuts

Healthy Cauliflower Soup with Lentils and Spiced Toasted Nuts

January 23, 2018 By betsy 1 Comment

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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.

Healthy Cauliflower Soup in gray bowls with bread in the background

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?

 

Ingredients to make healthy cauliflower soup on a white counter

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.

 

Seasoning sprinkling onto a baking sheet covered in white sesame seeds

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)

 

Measuring cups full of lentils and almonds with chopped onions in the background

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.

Cauliflower Rice going into a pot

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.

Stick blender in a gray pot blending healthy cauliflower soup

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.

Crispy Chickpeas being sprinkled on creamy cauliflower Soup

 

Creamy, healthy cauliflower soup in gray bowls with sliced bread in the background

Creamy Cauliflower and Lentil Soup with Spiced Toasted Nuts
5 from 1 vote
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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. 

Course Main Course, Main Dish, Soup
Cuisine American
Prep Time 40 minutes
Cook Time 40 minutes
Total Time 1 hour 20 minutes
Servings 4 servings
Calories 464 kcal

Ingredients

  • 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

Instructions

  1. Preheat oven to 350 degrees

  2. In a small bowl, toss the seed mix with 1 tablespoon olive oil, 1/2 teaspoon coriander and 1/2 teaspoon cumin. 

  3. Spread mixture on a baking sheet in an even layer. Bake for 10-12 minutes, stirring once, until golden brown. Set aside. 

  4. 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. 

  5. 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. 

  6. Using a stick blender, carefully (it's hot!) blend mixture until smooth. 

  7. Spoon into bowls and top with spiced seeds and crispy chickpeas. 

Nutrition Facts
Creamy Cauliflower and Lentil Soup with Spiced Toasted Nuts
Amount Per Serving (1 g)
Calories 464 Calories from Fat 297
% Daily Value*
Fat 33g51%
Sodium 73mg3%
Carbohydrates 33g11%
Sugar 6g7%
Protein 26g52%
* Percent Daily Values are based on a 2000 calorie diet.

Shop this post! 

1. Gold Luxe Textured Non Stick Baking Sheet 

2. Autumn Lentil Blend

3. Sesame Seeds

4. Sage Matte Stoneware Sarai Bowls

5. Copper Measuring Spoons

6. Chickpea Snacks

7. Italian Bake at Home Bread

8. Whole Raw Almonds

9. Taupe Dot Stripe Napkins

10. Organic Cauliflower Rice

11. Twig Dinner Spoons

More healthy soup recipes

 

  • Vegetarian Black Bean and Kale Soup
  • Ham, Black Eyed Pea, and Idaho® Potato Slow Cooker Soup
  • Chicken and Parsnip Soup
About Betsy

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Filed Under: Home Page, Recipes, Vegetarian/Health Food

Comments

  1. MM says

    January 27, 2018 at 7:10 pm

    Am I crazy or do the recipe instructions not actually say what to do with the cauliflower? I assume they get tossed into the pot along with everything else in step 5?

    Reply

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