Triple C Soup - Curried Cauliflower, Carrot and Lentil Soup Recipe

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Looking for an easy Triple C Soup - Curried Cauliflower, Carrot and lentil soup recipe? Learn how to make Triple C Soup - Curried Cauliflower, Carrot and lentil soup using healthy ingredients.


Submitted by meghan_cameron

Makes 8 servings



This soup is a super-soup. High in protein, fiber, low in fat and sodium. Lots of iron, vitamin A and C. This also has an outstanding taste. Takes some time, but well worth it.

Recipe Ingredients for Triple C Soup - Curried Cauliflower, Carrot and lentil soup

1 1/2 cups carrot, peeled and coarsely chopped
2 cups cauliflower, broken into florets
1 cup red lentils
1/2 tsp cayenne
2 tsp curry powder
2 chicken stock cubes
1 cup unsweetened soy milk
2 tsp sunflower oil
8 cups water

Recipe Directions for Triple C Soup - Curried Cauliflower, Carrot and lentil soup

  1. Preheat oven to 450. Peel the carrots and coarsely chop. Break cauliflower into florets.

  2. In a shallow roasting pan, add oil and spices (curry and cayenne). Mix vegetables in roasting pan until they are coated and roast the veggies until fragrant and partially cooked through - approximately 20-30 minutes. Occasionally stir the veggies.

  3. While the veggies are cooking, fill a large pot with water, add the chicken stock and the lentils. Cook to boiling and then simmer on low until the veggies are done.

  4. Once veggies are cooked, place them in a blender with 2-3 cups of the cooking liquid. Be careful as the veggies and soup are hot. Blend the veggies into a puree. Add the puree to the lentil soup.

  5. Heat the soup through until the lentils are tender. They should take another 15 minutes. Just before serving, add the soy milk to give the soup a creamy consistency.

  6. Serve hot.

Categories

Soup

Nutrition Facts
Serving Size 340.2g
Amount Per Serving
Calories
131
Calories from Fat
20
% Daily Value*
Total Fat
2.2g
3%
Saturated Fat
0.3g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
334mg
14%
Potassium
424mg
12%
Total Carbohydrates
20.3g
7%
Dietary Fiber
8.9g
36%
Sugars
3.3g
Protein
8.1g
Vitamin A 70% Vitamin C 23%
Calcium 5% Iron 13%
* 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
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • Very high in dietary fiber
  • High in manganese
  • High in phosphorus
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin C
  •   Bad points
  • High in sodium
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