Cauliflower Lentil Soup spiced with cumin, coriander and paprika.
This warming, spiced soup is finished with coconut milk for a rich, creamy texture.
Disclosure: This post contains affiliate links. For more information on my Affiliate and Advertising Policy, please click here.
I enjoy both cauliflower and lentils, so I combined them in the Instant Pot to make this comforting soup. I wasn’t sure how it would turn out at first, but it ended up being delicious. My partner even enjoyed it, which doesn’t always happen with soup!
For this recipe I used cauliflower and whole masoor dal (brown lentils). I had planned to use red split lentils (dhuli masoor dal) but realized I didn’t have them on hand. Brown lentils worked well, though you can use red lentils if you prefer—just note the pressure cooking time changes (see recipe notes below).
This Cauliflower Lentil Soup
✓ is vegan and gluten-free
✓ is warmly spiced with coriander, cumin and paprika
✓ gains subtle sweetness and creaminess from coconut milk
✓ gets extra creaminess from cauliflower and coconut milk together
✓ finishes with a bright touch of lime juice
The soup has a smooth, thick consistency thanks to the blended cauliflower and coconut milk. I like using full-fat coconut milk for its creaminess. The soup is flavored with coriander, cumin, turmeric and paprika—spices that pair nicely with lentils and vegetables.
Preparation is simple and takes about 10 minutes. Most of the time is hands-off while the Instant Pot comes to pressure and cooks the soup.
Using red split lentils? If you substitute red lentils, pressure cook for around 6 minutes on high pressure and perform a quick release—red lentils cook much faster than whole brown lentils.
Substitute for coconut milk? Cashew cream works well: blend soaked cashews with non-dairy milk and stir it in after pressure cooking. If you don’t need the soup to be vegan, half-and-half can be used instead.
Adjust the heat: Add cayenne or a chopped jalapeño if you want more spice. Feel free to change spice quantities to suit your taste.
Freezing: This soup freezes well. Cool to room temperature, then transfer to freezer-safe containers.
If you’re craving a comforting, flavorful bowl, give this cauliflower lentil soup a try.
Method
1. Press the Sauté button on the Instant Pot. When it indicates hot, add the oil, then add the garlic, ginger, onion and carrot. Cook 3–4 minutes until the onions are soft.
2. Add the cauliflower florets and the rinsed brown lentils.
3. Stir in the spices: cumin powder, coriander powder, paprika, turmeric and salt.
4. Pour in 2.5 cups water or vegetable broth and stir to combine.
5. Close the lid and set the Instant Pot to Manual/Pressure Cook on high for 13 minutes, with the pressure valve set to Sealing.
6. Allow the pressure to release naturally. Open the lid and puree the cooked cauliflower and lentils with an immersion blender until smooth. If using a regular blender, let the mixture cool for 10–15 minutes before blending to avoid splatters.
7. Press Sauté again, add black pepper and lime juice, and stir.
8. Stir in the coconut milk and simmer for 1–2 minutes. If you prefer a thinner consistency, add up to 1 cup of additional water. Taste and adjust salt and seasonings.
Garnish with cilantro and serve warm.
More Instant Pot Vegan Soups
Instant Pot Vegan Thai Curry Soup
Instant Pot Mediterranean Lentil Soup
Instant Pot Veggie Tortilla Soup
If you try this Instant Pot Cauliflower Lentil Soup, please rate the recipe and share your feedback. You can follow me on social channels to see what’s new in the kitchen.
Instant Pot Cauliflower Lentil Soup
Ingredients
- 1 tablespoon oil, 15 ml, I used avocado oil
- 2 large garlic cloves, chopped
- 1 inch ginger, chopped
- 1 medium yellow onion, chopped
- 1 large carrot, cut into rounds
- 1 small cauliflower, cut into florets, around 3 cups
- 1/3 cup brown lentils, whole masoor dal, 68 grams; red lentils may be used instead
- 1 teaspoon cumin powder
- 1/2 teaspoon coriander powder
- 1/2 teaspoon paprika
- 1/4 teaspoon turmeric
- 3/4 teaspoon salt, or to taste
- 3.5 cups water/broth, divided, I used water
- 1/8 teaspoon black pepper
- 1 small lime, juice of
- 1 cup coconut milk, 8 oz
- cilantro, to garnish
Instructions
-
Press the Sauté button on the Instant Pot. When it’s hot, add the oil, garlic, ginger, onion and carrot. Cook 3–4 minutes until the onion softens.
-
Add the cauliflower florets and rinsed brown lentils (or red lentils if using).
-
Stir in cumin, coriander, paprika, turmeric and salt.
-
Add 2.5 cups water or vegetable broth and mix. Close the lid and pressure cook on high for 13 minutes with the valve sealed. Let pressure release naturally.
-
Open the lid and puree the mixture with an immersion blender. If using a regular blender, cool 10–15 minutes before blending to avoid splattering.
-
Return to Sauté, add black pepper and lime juice, then stir in coconut milk. Simmer 1–2 minutes. Add up to 1 cup water if you prefer a thinner soup. Adjust salt and seasoning as needed.
-
Garnish with cilantro and serve warm.
Notes
- If using red split lentils (masoor dal dhuli), pressure cook for 6 minutes followed by a quick pressure release. Continue with the rest of the steps.
Nutrition
Nutrition information is automatically calculated and should be used as an approximation.