Curried cauliflower & lentil soup served in a bowl

Curried cauliflower & lentil soup

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(20 ratings)

Prep: 10 mins Cook: 30 mins


Serves 3 - 4

Take one cauliflower and blend with red lentils, fennel seeds, curry paste and lemon juice to be rewarded with this warming, hearty soup

Nutrition and extra info

  • Healthy
  • Gluten-free
  • Vegetarian
  • Vegan

Nutrition: Per serving (4)

  • kcal242
  • fat8g
  • saturates1g
  • carbs27g
  • sugars5g
  • fibre6g
  • protein13g
  • salt0.5g


  • 1 cauliflower



    A brassica, like cabbage and broccoli, cauliflower is a mass of tiny, tightly packed flower…

  • 1½ tbsp oil
  • 2 tsp fennel seeds
    Fennel seeds

    Fennel seeds

    feh-nell seeds

    A dried seed that comes from the fennel herb, fennel seeds look like cumin seeds, only greener,…

  • 150g red lentils
  • 3 tbsp curry paste of your choice
  • ½ lemon, juiced



    Oval in shape with a pronouced bulge on one end, lemons are one of the most versatile…


  1. Remove the outer leaves from the cauliflower, cut off the stalk and roughly chop, then cut the head into small florets. Toss a quarter of the florets in 1 tbsp oil and 1 tsp of the fennel seeds, season well, then tip into a roasting tin and set aside.

  2. Heat oven to 220C/200C fan/gas 7. Heat ½ tbsp oil in a saucepan over a medium heat and add the remaining fennel seeds, toast for 2 mins, then add the lentils and the remaining cauliflower. Stir in the curry paste, then add 1 litre water and bring to the boil. Simmer for 25 mins until the cauliflower is tender and the lentils are cooked through.

  3. Meanwhile, put the roasting tin of cauliflower in the oven and cook for 20 mins until crisp and slightly charred. Tip the soup mixture into a food processor and blitz until smooth, tip back into the pan to warm through, adding the lemon juice and a little water if it’s too thick. Tip into bowls and top with the crispy cauliflower and fennel seeds to serve.

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Comments, questions and tips

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21st Sep, 2019
I made this soup, after reading the comments, using chicken stock and I have to agree that it's fairly bland. It is very easy to make and, whilst edible, I won't be making it again.
25th Mar, 2018
This was a really pleasant soup, so am surprised with other comments! I used stock instead of water and added a bit of extra curry paste to ensure it was flavorsome. It's great if you've got a cold as the kick of the spice mixed with healthy ingredients is sure to give you a boost!
19th Feb, 2018
While this recipe is indeed quick, easy, and healthy, it is a bit bland. I even added an extra tablespoon of curry paste. Next time I will try substituting the water with chicken stock for more flavor.
23rd Jan, 2018
For the first time in over 10 years of your recipes, my husband said this was horrible. It needs some stock instead of water, and perhaps some coconut cream would help, but I won't be wasting a cauliflower to try.
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