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Creamy Cauliflower and Lentil Soup with Spiced Toasted Nuts

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


  • 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


  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.