Cauliflower dhal soup
Savor the warmth and flavor of this Cauliflower Dhal Soup, made with hearty vegetables like onion, carrots, and cauliflower, spiced with ginger, cumin, coriander, and turmeric. Featuring protein-rich lentils and a creamy finish with Greek yogurt, this nourishing soup is both comforting and nutritious. Perfect for a cozy meal.
- 30 May 2024
- Cook time 35 min
- Prep time 10 min
- 4 Servings
- 11 Ingredients
Cauliflower dhal soup is a hearty, nutritious dish that combines the earthy flavors of lentils and cauliflower with aromatic spices like cumin, coriander, and turmeric. This vegetarian soup is perfect for a cozy dinner and can provide a wonderful burst of flavors and textures to warm you up on a cold day.
Ingredients:
Instructions:
- Finely chop the onion.
- Dice the carrots.
- Grate the ginger root.
- Chop the cauliflower into small florets.
- Drain and rinse the canned lentils.
- Heat 1 tablespoon of olive oil in a large pot over medium heat.
- Add the chopped onion and diced carrots. Sauté for about 5 minutes, until the onions are translucent and the carrots are slightly softened.
- Stir in the grated ginger root, 1 teaspoon of ground cumin, 1 teaspoon of dried coriander, and 1 teaspoon of turmeric powder.
- Cook the mixture for another 1-2 minutes, stirring continuously to release the aromas of the spices.
- Add the drained and rinsed lentils to the pot.
- Pour in 2 cups of vegetable broth.
- Mix well to combine all ingredients.
- Add the chopped cauliflower florets to the pot.
- Bring the mixture to a boil, then reduce the heat to low.
- Cover the pot and let it simmer for about 20-25 minutes, or until the cauliflower is tender.
- Once the cauliflower is tender, remove the pot from heat.
- Use an immersion blender to blend the soup until smooth, or carefully transfer the soup to a blender in batches and blend until smooth. Return the blended soup to the pot if using a blender.
- Stir in 1 cup of Greek yogurt to the soup until fully combined.
- Heat the soup gently for a few more minutes, but do not let it come to a boil.
- Taste the soup and season with salt and pepper if desired.
- Ladle the cauliflower dhal soup into bowls.
- Optionally, garnish with a sprinkle of fresh herbs (like cilantro) or a dollop of Greek yogurt.
- Serve hot and enjoy your delicious and nutritious Cauliflower Dhal Soup!
Tips:
- Sauté the spices: When adding ground spices like cumin, coriander, and turmeric, sauté them with the onion, carrot, and ginger. This helps release their flavors and infuses the soup with a deeper taste.
- Consistent vegetable sizes: Chop the onion, carrot, and cauliflower into similarly sized pieces to ensure even cooking. This makes every bite balanced with the flavors and textures.
- Use fresh lentils if possible: While canned lentils are convenient, cooking fresh lentils can provide a better texture and flavor. Just make sure to cook them beforehand as it will add extra time to your cooking process.
- Adjust seasoning: Always taste your soup before serving and adjust the seasoning with salt and pepper as needed. Every broth and canned lentil brand will have different levels of seasoning, so make sure it's to your taste.
- Blend for a smoother texture: If you prefer a smoother soup, you can use an immersion blender to blend the soup to your desired consistency before adding the Greek yogurt.
There you have it—a delicious and hearty cauliflower dhal soup. This nutritious and flavorful dish is sure to become a staple in your kitchen. Serve it with a dollop of Greek yogurt on top and perhaps some naan or crusty bread on the side for a complete meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 420 grams |
| Energy | |
| Calories 190kcal | 8% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 8g | 22% |
| Sugar 10g | 10% |
| Fat | |
| Fat 7g | 9% |
| Saturated 2.18g | 7% |
| Cholesterol 8mg | - |
| Vitamins | |
| Vitamin A 270ug | 30% |
| Choline 80mg | 15% |
| Vitamin B1 0.24mg | 20% |
| Vitamin B2 0.35mg | 27% |
| Vitamin B3 1.89mg | 12% |
| Vitamin B6 0.45mg | 26% |
| Vitamin B9 170ug | 44% |
| Vitamin B12 0.45ug | 19% |
| Vitamin C 70mg | 75% |
| Vitamin E 0.45mg | 3% |
| Vitamin K 40ug | 34% |
| Minerals | |
| Calcium, Ca 140mg | 11% |
| Copper, Cu 0.27mg | 0% |
| Iron, Fe 4.13mg | 38% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 260mg | 21% |
| Potassium, K 900mg | 26% |
| Selenium, Se 8ug | 15% |
| Sodium, Na 420mg | 28% |
| Zinc, Zn 1.59mg | 14% |
| Water | |
| Water 360g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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