Ready in 70 minutes

Cumin-Spiced Lentil & Cauliflower Soup

  • 20 min
  • 1 h 10 min
  • Serves 4

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Pure 100% Olive Oil 15 mL
finely diced onion 75 mL
finely diced Celery Hearts 60 mL
finely diced Carrots 60 mL
garlic, minced 0
ground cumin 5 mL
turmeric 2 mL
Chicken Broth - 35% Less Sodium 900 mL
dry green lentils, rinsed and drained 125 mL
Cauliflower, chopped into small pieces (1 cup) 250 mL
lemon wedges 0
plain fat-free yogourt, divided 60 mL
finely chopped green onion, divided 60 mL
pepper 1 mL

Nutrition Description 1 cup/250 mL
Calories 170
Fat 4.5 g
Saturated Fat 0.5 g
Carbs 24 g
Protein 11 g
Fibre 6 g
Sodium 640 mg


  1. Heat the olive oil in a large saucepan over medium heat. Add the onion, celery and carrots and cook until softened, 3 to 4 min. Stir in the garlic, cumin, turmeric and cook until fragrant, about 30 seconds. Stir in the broth and lentils. Cover and simmer until the lentils are tender, about 40 min.
  2. Take soup off heat. Using a potato masher, break up about a third of the lentils. Stir in the cauliflower and simmer for about 8 min. or until tender.
  3. Divide the soup into 4 bowls. Squeeze lemon juice on top and garnish with yogourt, green onion and pepper.

Purée this soup for a smoother texture. It can also be brightened with red lentils.

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