Lentil Cauliflower Soup Recipe

Looking for an easy Lentil Cauliflower Soup recipe? Learn how to make Lentil Cauliflower Soup using healthy ingredients.


Submitted by kittenfang

Makes 10 servings



Heart healthy lentil soup with cauliflower and ginger

Recipe Ingredients for Lentil Cauliflower Soup

16 oz Lentils
2 tsp sea salt
3 tsp Ginger Root
2 clove Garlic
1 tsp Rosemary, Dried
1 teaspoon Thyme
1 tsp, crumbled Bay Leaf
1 tsp Cloves, Ground
1 cup, chopped Carrots
2 cup, chopped Onions
2 cup Cauliflower
1 tbsp Omega-3 with Extra Virgin Olive Oil Buttery Spread

Recipe Directions for Lentil Cauliflower Soup

  1. Sort and rinse dry lentils as directed. Add 10 cups of water and sea salt. Bring to a boil.

  2. Dice the onions and carrots to fill 4 cup container and add water to rim. Set aside.

  3. Place the rosemary, thyme, bay leaf and 6 cloves OR 1/4 tsp of ground cloves in pouch (tied cheesecloth or emptied teabag, so that it can be removed later. Make sure that it is tied tight or stapled shut so that the spices do not empty into soup!)

  4. When water reaches boiling point, turn heat down to simmer and add the spice pouch, garlic gloves (or tbsp of minced garlic and one 1/4 inch slice of ginger or 1 tbsp of minced ginger. Cover and Simmer for one hour. Stir occasionally as it thickens.

  5. While soup is simmering, steam 2 cups of cauliflower. Mash and add 1 tbsp of low fat olive oil spread. Set aside.

  6. Remove spice pouch, slice of ginger and garlic cloves after one hour. You don't have to remove ginger and garlic if you used minced. Add the diced onions and carrots with water.

  7. Simmer for 30 more minutes. Add the cooked, mashed cauliflower mix and simmer for 15 more minutes or until soup thickens

Categories

Soup

Nutrition Facts
Serving Size 97.2g
Amount Per Serving
Calories
163
Calories from Fat
12
% Daily Value*
Total Fat
1.3g
2%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
393mg
16%
Potassium
121mg
3%
Total Carbohydrates
26.5g
9%
Dietary Fiber
5.3g
21%
Sugars
1.7g
Protein
10.8g
Vitamin A 22% Vitamin C 20%
Calcium 2% Iron 2%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
B-
  Good points
  • Very low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in vitamin A
  • High in vitamin C
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