This is essentially a vegan noodle soup inspired by the Vietnamese dish pho (pronounced fuh like ‘duh’). The word pho technically just means noodles but it is used to refer to a dish usually made of broth, rice noodles and thinly sliced meat.

Obviously, we’ve lost the meat, so this is a tofu pho recipe!

Don’t forget, if you need more homemade recipes that work every time and that ARE NOT AI generated (like so much rubbush coming out these days) then you can get them all in one vegetarian app right here.

How to make vegan pho

This easy pho recipe comes together in just 15 minutes. That is a super-speedy recipe!

All you have to do is:

1. Fry up the onion, garlic and ginger.
2. Add vegetable broth, peppers, soy sauce and noodles and let it all simmer.
3. Fry the tofu separately, until it’s all crispy-crunchy, then add it at the end so it doesn’t get soggy.

One tip for super crispy tofu is to toss it in cornflour before you fry it!

This make a really authentic Vietnamese Pho.

Alternatives

The toppings are what really make an easy vegetarian pho recipe really exciting – try peanuts, spring onions, jalapeño and basil… maybe a dash of lime or sriracha too? Mouthwatering, and you can put your favourite twists on it.

My personal faves are peanuts, spring onion, and cilantro. Give that a try if you’re unsure!

You can also add leftover vegetables – think mushrooms, bok choy, carrot – they all work really well!

The final result is a hot steaming bowl of broth, brimming with bright flavours. Dinner of kings!

Making it right PHO you!

Given that this is a vegan rice noodle soup, it’s almost gluten-free. The reason we say almost, is because soy sauce is a sneaky one and often has wheat in it!

However the rice noodles are gluten free and you can find soy sauce made with rice instead of wheat, or you can use tamari as a substitute.

Vegan and Vegetarian Pho variations

If you aren’t vegan, you can add a boiled egg to your pho for extra protein (and taste, it’s delicious!). That can also replace the tofu If you don’t like it, and most vegan meat substitutes also work.

If you’re looking for a vegan Asian noodle soup that you can bring to work with you, or meal prep and eat later, try our noodle soup in a jar. It’s similar to this authentic vegan pho recipe but just… in a jar!

And that’s a vegan pho recipe pho you (for more recipes like this check out our vegan low fat recipes)! (Pardon the pun)

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5 from 4 votes

Easy Vegan Pho (Authentic Vietnamese Noodle Soup)

After a delicious and filling dinner? Try our vegan pho recipe – a healthy Vietnamese noodle soup with crispy tofu topping!

Course Dinner, Lunch, Soups

Cuisine Vegan

Diet Gluten Free, Egg Free, Dairy Free, Low Salt, Vegan, Vegetarian

Time Max 20 min

Calories 450 – 650 kcal

Type abril, meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2

Calories 520kcal

Author Hurry The Food Up

Ingredients

For the soup

• 1 tsp olive oil
• 1 medium onion
• 1 tbsp ginger, fresh
• 1 clove garlic
• 5 cups vegetable broth
• 1.5 tbsp soy sauce
• Black pepper to taste
• ½ bell pepper, red
• 4.5 oz rice noodles
• 1 lemon

For the tofu

• 1 tsp olive oil
• 8 oz firm tofu

Toppings

• 1 cup bean sprouts
• 3 spring onions
• 1 handful cilantro/coriander, fresh
• 1 handful basil, fresh
• 2 tbsp peanuts
• 1 jalapeño

US CustomaryMetric

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Instructions 

For the tofu

• Heat up the olive oil in a pan to medium heat. Dice the tofu and add to the pan with a pinch of salt. Fry for about 15 minutes until crispy.
  1 tsp olive oil, 8 oz firm tofu

For the soup

• Heat up the olive oil in a pot to low heat.
  1 tsp olive oil
• Dice the onion. Finely dice ginger and garlic. Then add into the pot and let it simmer for a couple of minutes.
  1 medium onion, 1 tbsp ginger, fresh, 1 clove garlic
• Add the vegetable broth and bring to a boil.
  5 cups vegetable broth
• Add soy sauce and pepper. Dice the bell pepper and off it goes into the soup.
  1.5 tbsp soy sauce, Black pepper to taste, ½ bell pepper, red
• Add the rice noodles.
  4.5 oz rice noodles
  
• Let the soup cook for another 5 minutes.
• That’s it! The cooking’s done!

Toppings

• Chop cilantro, basil, peanuts, jalapeño and spring onions.

  Pour the soup into a big serving bowl. Serve with cilantro, basil, peanuts, lemon juice, bean sprouts, spring onions and tofu bits.
  1 lemon, 1 cup bean sprouts, 3 spring onions, 1 handful cilantro/coriander, fresh, 1 handful basil, fresh, 2 tbsp peanuts, 1 jalapeño
  

Notes

Pro tip: you’re going to need a fork for this one eat the noodles like you would pasta and slurp the soup. If you find fresh bean sprouts, please store them in a container with water in the fridge. That way they last more than 7 days.

Some final ideas! Pho is so versatile – you can really personalise it.

You can add, for example:

• mushrooms (cook them together with the onion)
• red or yellow bell pepper, sliced in tiny bits (cook together with the onion)
• shallots instead of onions (if you’re feeling fancy)
• a bit of cinnamon, smoky paprika powder, and/or anis (add together with the garlic)
• a carrot (sliced julienne, cook together with the broth)
• peanuts (as a topping)
• fried onions (as a topping)
• turmeric (extra flavour)
• lemongrass (extra flavour)
• fried tofu crumbles (extra consistency and protein)

 

Have fun experimenting and finding your favourites! 🙂

Looking for more tasty noodle dishes?

• Hot & Healthy Dragon Noodles
• Protein Packed Noodle Salad in a Jar
• Easy Peasy Vegan Lo Mein
• Creamy Dreamy Peanut Stir Fry

Nutrition

Nutrition Facts

Easy Vegan Pho (Authentic Vietnamese Noodle Soup)

Amount per Serving

Calories

520

% Daily Value*

Fat

 

15

g

23

%

Saturated Fat

 

2

g

13

%

Polyunsaturated Fat

 

5

g

Monounsaturated Fat

 

7

g

Sodium

 

3239

mg

141

%

Potassium

 

462

mg

13

%

Carbohydrates

 

80

g

27

%

Fiber

 

7

g

29

%

Sugar

 

12

g

13

%

Protein

 

20

g

40

%

Vitamin A

 

2645

IU

53

%

Vitamin C

 

66

mg

80

%

Calcium

 

217

mg

22

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Easy Vegan Pho (Vietnamese noodle soup, 15 mins) appeared first on Hurry The Food Up.

You can hear more about this recipe in the audio player below.

It combines the comfort of hearty potatoes and leeks with an added portion of protein boosting white beans for the perfect winter meal, with no added cream (though you can add a little sour cream if you like). It’s nearly magical!

While leeks are available year round in most places, they are in season from late winter to early spring, making them a great choice of vegetable at this time of year. 

Some soups can take hours of chopping and simmering, but our leek and white bean soup proves that delicious and warming soups can be ready in half an hour! 

To speed things up you’ll need a blender to achieve the thick and creamy texture that makes this healthy leek and potato soup so tasty. 

Why it’s perfect for health and weight loss

Leek are one of the secret superstars of the vegetable world! They’re high in compounds thought to lower cholesterol and protect against cancers and heart disease.

This is because they’re part of the allium family, which also includes onions and garlic, and so share many of their anti-inflammatory properties.

Leeks are also high in fibre and water content which makes them a very filling vegetable, meaning this leek soup recipe works well with our vegetarian weight loss meal plan.

Health bean-ifits of white beans

While leeks and potatoes are the main ingredients for many traditional leek and potato soup recipes, we’ve added 6oz of white beans to ours for added protein and fibre.

Adding white beans gives this soup a rich and creamy texture without any actual cream, making this no cream leek and potato soup is a much healthier option.

Adding two tablespoons of sour cream to serve is entirely optional, as is which kind of cheese you use. We’ve suggested feta but cheddar or goat’s cheese are also delicious toppings, depending on your preference!

The beans and feta add a load of protein, which is proven to help as you age. There’s also a vegetarian podcast about it here.

Which white beans you choose are up to you: cannellini, butter, navy or great northern beans. Each white bean has a slightly different flavour profile and texture, but all work well in this healthy leek and potato soup.

If this vegetarian bean soup recipe leaves you wanting more, try this bean and pasta casserole or this high protein white bean salad.

If you’re looking for more potato-based meals, try our oven baked smashed potatoes with feta dipping sauce!

You can also add croutons to the soup. Me and the kids love some bread fried in a pan (with a tiny bit of oil or butter) and a couple of crushed garlic cloves.

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Leek and Potato Soup

Tired of soups that leave you feeling hungry? Try our fibre and protein packed leek and potato soup with white beans now!

Course Dinner, Lunch, Main Course, Soups

Cuisine British

Diet Egg Free, Low Calorie, Dairy Free, Vegetarian

Time Max 30 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet egg-free

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 2

Calories 398kcal

Author Abril Macías

Ingredients

• 10 oz leek (one big leek or two small ones)
• 1 ½ tbsp olive oil (divided)
• 2 clove garlic
• 6 oz white beans, canned (or cooked white beans)
• 2 ½ cups vegetable broth
• ½ tsp thyme, dried
• ¼ tsp black pepper
• 2 oz potato, diced (¼ cup diced potato)
• ½ tsp salt
• 2 oz low fat feta cheese (crumbled)(or substitute for another cheese)
• ¼ cup parsley, fresh (packed)
• 2 tbsp low fat sour cream

Optional

• 2 tbsp croutons

US CustomaryMetric

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Instructions 

• Clean the leek by chopping the base and the top of the upper green section. Make a lengthwise cut and wash the leek, notice if the upper green section has some dirt inside and make sure to wash it properly.
  10 oz leek
• Thinly slice the leek and garlic cloves.
  2 clove garlic
• In a medium sized pot over medium-low heat add the olive oil. Sweat the leeks and the garlic. Cook until the leeks appear golden brown. Take out of the pan ¼ of the cooked leeks/garlic and reserve.
  1 ½ tbsp olive oil
  
• Then add the white beans, broth, thyme and black pepper to the pot. Allow to bubble and simmer until the leeks are completely soft, about 5-6 minutes. Stir often to avoid sticking at the bottom of the pot.
  6 oz white beans, canned, 2 ½ cups vegetable broth, ½ tsp thyme, dried, ¼ tsp black pepper
• Blend with a hand blender or regular blender until you have a creamy and uniform soup.
• Transfer back to the pot and place over medium heat. Add diced potato and salt, mix into the soup.
  2 oz potato, diced, ½ tsp salt
• Allow to bubble and simmer until the diced potato is cooked through and the soup has reduced (8-10 minutes). By the end taste the soup and add extra salt per taste if necessary.
• If you want to make croutons I suggest a bread fried with a little oil or butter and crushed garlic. It fits really nicely.
• Serve the soup with reserved browned leeks/garlic, parsley leaves, low fat sour cream, croutons and feta.
  2 tbsp croutons, 2 oz low fat feta cheese, ¼ cup parsley, fresh, 2 tbsp low fat sour cream
  

Notes

Looking for more hearty soups? Try these!

Creamy Curried Lentil with Coconut Soup

Brilliant Broccoli and Cauliflower Soup

Zingy Carrot and Ginger Soup

Fresh Pea and Mint Soup

Super Vegan Tomato Soup

Nutrition

Nutrition Facts

Leek and Potato Soup

Amount per Serving

Calories

398

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

4

g

25

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

8

g

Cholesterol

 

19

mg

6

%

Sodium

 

2059

mg

90

%

Potassium

 

845

mg

24

%

Carbohydrates

 

52

g

17

%

Fiber

 

8

g

33

%

Sugar

 

10

g

11

%

Protein

 

16

g

32

%

Vitamin A

 

3671

IU

73

%

Vitamin C

 

34

mg

41

%

Calcium

 

188

mg

19

%

Iron

 

7

mg

39

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Cozy Leek, Potato and White Bean Soup (perfect for weight loss) appeared first on Hurry The Food Up.

But this recipe isn’t like all the others out there, oh no, this is probably the most delicious soup you’ll try this fall!

If you know this blog, then you’ll know we like to get our food quickly. But when we say quickly, we mean with speed and not haste.

A good soup should never be rushed, merely encouraged. If we rush too much, we’ll sacrifice flavour. And we don’t want that.

In fact, that’s really the opposite of what we want. So for good measure, we’re going to add extra flavour too.

Ingredients

Let’s see what takes this carrot pumpkin soup to a whole new level!

Veggies

In many vegetarian soup recipes, pumpkins and squashes can be used interchangeably. In fact, pumpkins are really members of the squash family – and you can use any you like.

We recommend trying several types as the flavours always vary a little, then settle on your favourite.

We usually use the Hokkaido pumpkin (a small relative of the traditional big orange one you see at Halloween), or a butternut squash.

It wouldn’t be a pumpkin carrot soup without sweet carrots of course, but there is another couple of gems that pair so well here.

First off is pickled pumpkin. That sharp bite with a tang of vinegar in the middle of your soup is just fantastic. Once you’ve tried it, there’s no going back.

Fruit

Yes, I’m adding fruit to this soup. Apple to be exact, and it’s no wonder they work so well.

That little surprise burst of sweet and sour is just what this dish needs, and I’d never make it without apples again.

Little extras

To boost these fall flavours a great addition is some vegetable stock, pumpkin seeds, and a little curry powder to warm things up.

To finish off I gave this simple soup a touch of indulgence by adding a swirl of cream. My favourite toppings are roasted pumpkin seeds, and if you have it, some pumpkin oil to top it all off.

How many calories are in this pumpkin carrot soup recipe?

This dish makes a great starter, or healthy light lunch.

It has a well balanced 281 calories, and 7 grams of protein.

The rest of the nutritional information looks a bit like this:

Health benefits

Like a lot of fall soup recipes this one has a lot of health benefits. The nutritious veg included, like pumpkin, is great for your immune system, which is just what your body needs in the colder months for sure!

They’re packed with vitamin C, E, iron and folate.

The pumpkin seeds in this dish are little superfoods too; they’re rich in protein and healthy fatty acids. Protein is a great way to help you feel fuller for longer.

Eating healthy meals that include protein is a great way to help lose unwanted calories.

If you’re looking for more meals like this, take a peek at this FREE 7-day Weight Loss Meal Plan!

How to make the BEST pumpkin soup?

This recipe is souper easy (sorry I couldn’t help it!):

• Prep time: Start by chopping up your pumpkin, carrot and onion and begin warming a large pot on a medium heat.

• Cook time: Cook the veggies with some olive oil. Add in the chopped apple, pumpkin seeds, curry powder, and some water and fry for another five minutes. Add the stock and then simmer for 10 minutes before stirring in the cream.

• Blend time: Grab a food processor, or better yet an immersion blender and give the soup a quick pulse. Once you’ve reached the desired consistency of the perfect creamy soup, add a little salt, black pepper and lemon juice to taste.

• To finish: Top with the roasted seeds, pumpkin oil and pickled pumpkin.

Et voila! The perfect meal to warm you up on those cold days.

Pumpkin carrot soup FAQs

I’ve answered the top soup questions,

How to store and reheat?

If you have any leftover soup this is an easy recipe to store for the next day. Once cooled, pop it in an airtight container and store it in the fridge. It will be good for a few days.

To reheat, pop it into a pan and warm through on the stove, or alternatively put it into a microwave-safe bowl and warm through in a microwave instead.

What to serve with soup?

A top choice to serve with soup is crusty bread, or a sourdough toast. You’ve got to be able to dip it right. You could even make some homemade croutons or toasted garlic bread – delish!

Can I make it ahead?

Like any homemade soups this one is easy to batch cook and make ahead. Increase the quantity of ingredients and it can be kept in the freezer for future meals or eaten fresh throughout the week.

Take a look at these 11 meal prep ideas for inspiration.

Is pumpkin soup healthy?

Pumpkin soup is really healthy as it’s full of vitamins, minerals, and antioxidents like beta-carotene.

Can you lose weight by eating pumpkin soup?

This pumpkin soup recipe is low fat and full of nutrition so it could definitely help you lose weight as part of a calorie-controlled diet (check out these easy low fat vegetarian recipes for more inspo!).

Recipe Variations

• Different veg: You could switch up the seasonal veg in this recipe if you can’t get hold of a pumpkin. I definitely prefer fresh pumpkin, but at a push canned pumpkin would be a great alternative.
  
• Go vegan: If you’re looking for a vegan soup option, you can switch out the dairy cream for a vegan alternative like cashew cream or coconut cream.
  
• Toppings: You could change the toppings if you can’t get pumpkin oil or you’re not keen on pumpkin seeds.

Try heating things up more with a sprinkle of chili flakes, or cool it down with some sour cream and fresh parsley.

More Recipes Like This

If you love this pumpkin carrot soup as much as I do take a look at these other delicious recipes:

• Creamy Vegan Cauliflower Soup
• Curried Parsnip Soup
• Carrot and Ginger Soup

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4.80 from 15 votes

The Best Pumpkin Carrot Soup

Pumpkin and carrot soup is a hearty fall favorite of mine. There is nothing like a warming soup at this time of year!

Course Appetizers, Soups

Cuisine American, British, German

Diet Gluten Free, Egg Free, Low Calorie, Vegetarian

Time Max 30 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet egg-free, gluten-free

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 281kcal

Author Heiko & HurryTheFoodUp

Equipment

• Knife
• Cutting board
• Pot
• Hand blender (or masher)

Ingredients

• ½ hokkaido pumpkin (roughly 500g/17.5 oz)
• 4 carrot
• 1 apple
• 1 onion
• 2 tbsp olive oil
• ¼ cup water
• 3 cups vegetable broth
• 1 tbsp curry powder
• 0.5 cup low fat cream cheese (roughly 10% fat)
• Salt and pepper to taste
• ½ lemon juiced

For garnish:

• ¼ cup pumpkin seeds
• pumpkin oil (for garnish)
• pickled pumpkin (for garnish)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Chop the pumpkin and carrots into rough cubes.
  ½ hokkaido pumpkin, 4 carrot
  
• Dice the onion.
  1 onion
• Add the oil to a large pot and put on medium heat.
  2 tbsp olive oil
• Add the chopped veg and fry gently for five minutes, stirring occasionally.
• Chop the apple.
  1 apple
• Add the curry powder, apple and water and fry for another 2 minutes.
  ¼ cup water, 1 tbsp curry powder
• Add the vegetable broth and let it all simmer for 15 minutes.
  3 cups vegetable broth
• Take off the heat. THEN, add the cream cheese and give it a good stir. NOTE: Don't boil the soup once the dairy is in, the fat might separate then.
  0.5 cup low fat cream cheese
• Use a masher or hand blender to give the soup a quick pulse. To finish the soup off add a pinch of salt and pepper and lemon juice. Have a test and see if it needs a little more salt or lemon. Done!
  Salt and pepper to taste, ½ lemon
• As you serve the soup, add some pickled pumpkin pieces, (roasted) pumpkin seeds and pumpkin oil to each bowl.
  pumpkin oil, pickled pumpkin, ¼ cup pumpkin seeds
• Voilà, done!

Notes

Gotta love a good soup! We also have a sped up, but still delicious, red onion soup over here. Yummy. If you’re looking for something more ‘main meal’, then this African peanut soup is top of the league!

Nutrition

Nutrition Facts

The Best Pumpkin Carrot Soup

Amount per Serving

Calories

281

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

4

g

25

%

Trans Fat

 

0.003

g

Polyunsaturated Fat

 

3

g

Monounsaturated Fat

 

8

g

Cholesterol

 

16

mg

5

%

Sodium

 

1010

mg

44

%

Potassium

 

878

mg

25

%

Carbohydrates

 

32

g

11

%

Fiber

 

6

g

25

%

Sugar

 

15

g

17

%

Protein

 

7

g

14

%

Vitamin A

 

12481

IU

250

%

Vitamin C

 

24

mg

29

%

Calcium

 

121

mg

12

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

If I could give this recipe a five star rating I would. With it’s beautiful orange glow and warming taste, my pumpkin soup recipe is a firm family favourite, and I’m sure it will become a treasured recipe in your home too (and if you like it, we’ve got 25 more pumpkin soup recipes for you to try this fall!).

If you’d like more recipes with simple ingredients take a look at this collection of 60 Low Calorie Vegetarian Meals.

The post The Best Pumpkin Carrot Soup EVER! appeared first on Hurry The Food Up.

Got ya! As if I would ever, ever say that! Don’t you know by now I love my curries? Crazy for Curry, that’s me. Whyever not? My ancestors set sail in search of pepper and whatnot. The least I could do is tuck into delicious curries!

And to get to write about curries, test different curry recipes, talk to people about curries…. Best. Job. Ever!

Today it is the turn of one of my favorite curry recipes – Cauliflower curry.

Right behind our massive hit vegan chickpea curry (which more than half a million of you have seen so far!), in the popularity stakes, cauliflower curry is an easy, tasty dish that is such a fab way of getting more veggies in your diet.

Though the title says ‘cauliflower curry’ the actual recipe contains more veg – peppers, green beans, potatoes, they all go in there. This curry is one nutritious fella, I tell you!

And what’s more, it is a very versatile kind of recipe. You can switch out these veg for whatever you find in your fridge and use them up before the veg gets furry. Gravied recipes are quite forgiving that way, I find.

They amalgamate quite easily, getting along with whatever you see fit to toss in.

Just exercise caution and do not go too far out of the box with your selection. Like bitter gourd, for example! (shudder!)

This curry recipe is something I came up with. So while it isn’t authentic Indian cuisine, it does borrow heavily from it. Feel free to tweak it to suit your tastes. After all, that’s the best part of food, isn’t it?

Ingredients

Cauliflower

Cauliflower is one of the few veg that tastes equally yum in dry preparations as well as in gravy format. This curry is a triumph of delicate flavors coming together to dance on coat your tastebuds with comfort.

The fresh cauliflower florets gleefully absorb the goodness of the curry paste and the coconut milk, leaving you with an unctuous curry you will be happy to dive face-first into.

Other veg

As I mentioned above, I have used onions, ginger, potato, green beans, and peppers. Feel free to experiment a bit, free up your veg drawer and just have fun with it. Green peas and cauliflower make a great combination, in my opinion.

Spinach is a great addition – just tear up the leaves and bung them on top of the veg, cover and let them cook in the residual heat. Talk about more bang for your buck, eh?

The tang of iron from the spinach leaves lifts up the curry very nicely indeed.

If you have readymade bottled ginger-garlic paste, chuck that in too.

You can add sweet potatoes to the curry too. If you do, the curry will be a total meal in one and you can skip the rice accompaniment.

The fresh cilantro for garnish is what truly makes Indian curries special so don’t skip those!

Olive oil

Olive oil in curries? Hmm, not really sold, are you? But then, this isn’t a traditional Indian curry so we can freewheel a bit. Good quality olive oil is excellent at bringing out the best flavor from veggies – that’s exactly what we want, right?

If you’d rather go with coconut oil, that’s fine too.

Curry paste

What maketh a curry? A good spice base. You can save up on time and go with a store-bought curry paste. When selecting one, go for a paste couple of notches higher on the heat scale than your usual.

The coconut milk will calm down the heat, so by getting a spicier paste, you can still retain a little bit of heat in the curry.

Coconut milk

This is what adds that special something to this curry. I love, love, love coconut milk curries. That silkiness they bring to the texture of the curry is unparalleled. As is the flavor profile. Hmm hmmm hmm.

Make sure you grab the low-fat tin, mind you. Full-fat coconut milk can easily pack on the calories! But if full fat is what floats your boat, remember the nutrition data given after the recipe card will vary.

Curry powder

“We have added the curry paste already, Dave, do I need curry powder too?’, you ask.
I say “yessss!”. Why? Flavor, flavor, flavor!

Cauliflower, bless it, is a bland veg. I try not to hold this against it. And after all, this makes it a veritable sponge that soaks up everything in the curry.

This is why we need both the curry paste AND powder, so we can double down and pack in the flavor bombs. Trust me!

If you have only garam masala, that’s perfectly good to use in this too.

Lime and maple syrup

Sweet, salt, sour and bitter – a good curry must hit all these top notes. This is why a squeeze of lime and a delicate touch with maple syrup is welcome. These brighten up the curry and add some depth to it.

Go with honey or agave syrup if you cannot lay hands on maple syrup.

Rice

The final ingredient – rice. The perfect accompaniment. I generally like to go with the old reliable, basmati. Fragrant basmati rice can elevate the simplest of curries and why settle for anything less?

Make those calories count

One portion of this yummy curry contains 449 calories per serving, and it contains 8g protein per serving. Of this, carbohydrates form the major chunk at

Health benefits

Did you know that humble cauliflower contains vitamin C? In fact, 1 cup of cauliflower can provide you with as much as 77% of your RDA! And you thought you get max Vit C from citrus!

And by adding lime to your curry, you give the Vit C quality a bit more boost!

Apart from C, cauliflower also contains K and B6, as well as essential minerals such as manganese, phosphorous, magnesium, potassium, folate, pantothenic acid, etc.

And, despite what you might have read on the internet, cauliflower contains the antioxidants glucosinolates and isothiocyanate.

These two are super helpful in guarding us against breast, colon, lung, and prostate cancer! (Eat that cauliflower!)

Cauliflower also contains sulforaphane and choline, which are vital to our body’s needs.

Who’d’a thunk the humble cauliflower to be such a nutrition powerhouse, eh?

How to make the best cauliflower curry

Now that you know this is a curry recipe that is good for you, let’s see about making it, shall we?

Prep

• Clean and cut the bell pepper. I love using red bell pepper – it is lovely to eat as is and the red color pops so nicely in this white curry.
  
• Top and tail the beans and cut them in half.
  
• Dice the onions, and grate the fresh ginger.
  
• For added oomph, you can add crushed garlic too.

Cook

• First, gently warm the oil up and add the aromats. Saute over a low flame. Toss in the onions. Top tip: always add a wee bit of salt whilst sauteing your onions. This will sweat the onions quicker, browning them faster and deepening the flavor.
  
• Add the peppers and stir them nicely.
  
• Once they are tender, add the curry paste. Now, the depth of the flavor in your curry depends on how long you cook your curry paste. If you are a skilled (and brave!) cook, push it to the edge. Else pull back a bit sooner. But never skip this step or you will risk a very bland curry.
  
• Add a couple of tablespoons of light coconut milk to the curry paste and stir quickly so it is a smooth slurry. Quickly add in the rest, mix well and allow it to come to a slow boil. Take care while doing this as coconut milk is notorious for splitting.
  
• Throw in the cauliflower florets and coat them nicely in the curry mix. Add the curry powder, salt, lime juice, and maple syrup. Mix well. If you want a spicy curry, add more curry powder.
  
• Throw in the beans. Cover and cook over medium heat till the veg are cooked whilst still retaining a bite.

Finish off

• Garnish with fresh chopped cilantro if you have them handy. Ta-da! One pot of delicious curry ready!

Serve

• You can eat this as is, especially if you have added any white or sweet potatoes to the curry.

• Else go with your choice of carb – rice or Indian breads.

Curry Questions

What do you serve with cauliflower curry?

This curry goes beautifully with rice, of course – jeera rice, for example. I use basmati but you can use brown rice too. But did you know you can pair it with quinoa too?

Cook the quinoa according to the instructions on the packet, make a small side salad, cold raita, and make your tummy happy!

You can also eat the curry with Indian breads – roti, naan, paratha, etc.

Go for it, and tell me in the comments how the pairing went.

Can the cauliflower curry be frozen?

Definitely. Cool down the curry completely first. Then transfer to a freezer-safe container. When reheating, defrost it in the fridge first and then heat it up. You can do so in the microwave or on the stovetop.

Freshen it up by adding some fresh lime juice and another dash of cilantro garnish.

Good as new!

How to prep cauliflower florets for cooking? I don’t feel comfortable using raw florets in my curry.

Best way to pre-cook the cauliflower florets is by steaming it. This way there is no loss of minerals, antioxidants etc. Simply cut the cauliflower into small florets. Now place the cut florets into a steamer.

Or steam it in the microwave/stove top in a bamboo steamer.

Now you can just slip them into your curry, and let it all simmer together to absorb the flavor. If you want a creamy cauliflower curry, then let the florets cook a bit more so the texture isn’t al dente.

Can I make this vegan cauliflower curry in my instant pot pressure cooker?

Oh yes! Instant pot is a great way to retain the nutrients in vegetables and seal in the flavor. Just set it to saute and follow the instructions. Cover and cook by following a time similar to other vegan curry recipes.

Can I make the cauliflower curry ahead?

Most definitely. Just skip the garnishing and do it right before serving. Maybe even add a squeeze of lemon. Both with freshen up the flavors.

How can I store the curry and reheat?

Tomato-based curries generally stand up to being frozen and reheated very well. As cauliflower florets retain a fair bit of water, they might end up soggy bullets so take care to defrost completely before warming up the dish.

Cauliflower Curry Variations and Alternatives

This delicious curry is already suitable for vegans and the gluten-intolerant. But you can zhuzh it up a bit further. How?

• Throw in more veg – peas, carrots, beans – any and all of them go wonderfully with cauliflower and you will have a rocking veg medley curry in your hands!
  
• Switch up the garnish – instead of cilantro or parsley, if you can get your hands on kasuri methi (dried fenugreek leaves), toss them in. The aroma will be Something Else!
  
• Add finely minced raw onions on top, right before serving. This will add a fresh layer of crunch to your curry. (Make sure you have breath mints handy!)

More like these

If you are in the market for more cauliflower recipes, head this way.

This Sweet and Spicy Roasted Cauliflower Curry is a Pakistani recipe and a belter! You can vary the heat per your taste. The curry just goes beautifully with rice or roti and some cooling raita to take the edge off.

Or try this Broccoli and Cauliflower Soup – just takes 5 minutes prep!

This Garlic Mashed Cauliflower is a low-carbers dream. Just a few simple steps and you’ll end up with the greatest cauliflower mash the world has ever seen.

Our Roasted Cauliflower and Broccoli Salad is a winner of a recipe, perfect for lunches and potlucks.

So there you have it – the Vegan Cauliflower Curry recipe you can take to the bank! (Or maybe just to lunch?) Hope you have as much fun making – and eating – it as we do, around these parts.

Tell me how you got on! Any hiccups/tips, do share them in the comments section below.

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4.75 from 20 votes

Easy Vegan Cauliflower Curry

Try making this tasty vegan cauliflower curry for your next curry night. You will never resort to a greasy takeaway dish again!

Course Dinner, Lunch, Main Course, Soups

Cuisine Vegan, Vegetarian

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 30 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 2 people

Calories 449kcal

Author Lorena & HurryTheFoodUp

Equipment

• Pot
• Knife
• Cutting board

Ingredients

• ½ cup basmati rice (½ cup = 100g)
• ½ medium cauliflower (½ = 300g)
• 1 onion
• ½ red pepper
• ½ cup green beans
• 1 thumb ginger, fresh
• 1 tsp olive oil
• 1 tbsp curry paste (make sure the paste is vegetarian – choose your fave)
• 1 can low fat coconut milk (1 can = 400ml)
• ½ lime (juiced)
• 1 tsp curry powder
• 1 tsp maple syrup
• salt
• 4 sprigs cilantro/coriander, fresh (if you fall in the cilantro haters group, try basil instead)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Cook rice according to packet instructions.
  ½ cup basmati rice
• Cut the bell pepper into small cubes, chop the cauliflower into bite sized pieces. 
  ½ red pepper, ½ medium cauliflower
• Remove the tips of the green beans and cut them in half.
  ½ cup green beans
• Dice up the onion and finely chop the ginger.
  1 onion, 1 thumb ginger, fresh
• Add some oil to a pot and on medium heat add the ginger.
  1 tsp olive oil
• As soon as it starts to release its aroma (about 2 minutes) add the onion and the bell pepper, and sauté (fry on a medium heat) for 5 minutes.
• Mix in the curry paste, stir and cook for 2 more minutes.
  1 tbsp curry paste
• Stir in a little of the coconut milk to dissolve the curry paste and then pour in the rest. Set to high heat until the milk starts to boil.
  1 can low fat coconut milk
• Once boiling reduce to low heat and add the lime juice, curry powder, salt and maple syrup. Stir well.
  ½ lime, 1 tsp curry powder, salt, 1 tsp maple syrup
• Now it’s time to add the cauliflower. Simmer for 5 minutes, add the green beans and and let everything simmer for 10 minutes more.
• Give the curry a taste test: see if you need to add some more salt, sugar or lime. You can also add a little more curry paste if you like. Once you’re happy, it’s ready to serve, wohooo!
• Serve with chopped fresh cilantro on top. Rice or quinoa goes very well with this lovely curry dish!
  4 sprigs cilantro/coriander, fresh
  

Notes

If you liked this cauliflower curry, then I encourage you to try out this chickpea curry as mentioned earlier. If you’re leaning towards something Asian-inspired, how about this cool tofu salad?

Thanks Lorena for this excellent recipe with serious hit potential. Want to see more of her creations? Check out her instagram over here.

Nutrition

Nutrition Facts

Easy Vegan Cauliflower Curry

Amount per Serving

Calories

449

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

13

g

81

%

Sodium

 

213

mg

9

%

Potassium

 

750

mg

21

%

Carbohydrates

 

65

g

22

%

Fiber

 

7

g

29

%

Sugar

 

10

g

11

%

Protein

 

8

g

16

%

Vitamin A

 

2622

IU

52

%

Vitamin C

 

122

mg

148

%

Calcium

 

97

mg

10

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Easy Vegan Cauliflower Curry for a Fab Curry Night! appeared first on Hurry The Food Up.

This delicate pea and mint soup is a British classic. Use fresh or frozen sweet peas to keep the colour a vibrant green and the flavours light and refreshing.

This also happens to be one of our favourite vegan soup recipes and is perfect as a starter for a dinner party, or by itself with bread or a side salad.

Pea and Mint Soup Ingredients

Peas

Frozen or fresh peas are fine, because most peas are snap frozen you won’t lose any taste or flavour.

Fresh Mint

I haven’t noticed a difference if you add the mint at the beginning or the end, so do as you wish, but be sure to use fresh mint leaves rather than dried for the vibrancy of flavour.

Shallots

I use shallots but yellow onion, red onion or spring onions also work well in this soup recipe, each lends the soup a slightly different flavour.

Garlic

The garlic in this green pea soup is entirely optional but I love how it adds another tang of flavour to this simple soup.

Vegetable Broth

I recommend using vegetable stock for the perfect soup, but if you’re not veggie and prefer a meatier flavour, chicken stock is always an option.

How many calories are in pea and mint soup?

This pea and mint soup is one of the best summer soups for a filling but not overly heavy meal. 

Although this pea and mint soup only contains 234 kcal per serving, each bowl packs 9 grams of protein (it’s one of our favorite filling low calorie soups!)

One serving of this mint soup recipe contains:

This soup is egg free, gluten free, dairy free and vegan!

Health Benefits of Pea and Mint Soup

The health benefits of this fresh pea soup are numerous. You might not think of peas as a great source of nutrition because they’re so small and often served up as a plain, unseasoned side.

However, peas actually contain plenty of zinc and vitamins C and E, which are antioxidants that help strengthen your immune system.

Like carrots, peas also contain carotenoids that protect your eyes from chronic diseases such as cataracts. Pretty impressive for such a small legume, huh?

Meanwhile, mint, the other key player in this delicious soup, also boats benefits for those who may suffer digestive issues. Mint has been used medicinally for centuries to soothe indigestion and IBS by regulating muscle relaxation and controlling inflammation.

Consuming plenty of protein while losing weight is important because your body uses the amino acids in protein to build lean muscle. This makes you more toned while also burning calories even when you’re not active. 

Check out our high protein meal plan to take the hassle out of meal planning, and to keep on track with your weight loss goals.

I like to make a big batch of this soup and enjoy it throughout the week as a delicious meal on busy weeknights. However, if you’ve got some to spare, this soup freezes well and is one of my favourite healthy recipes that can warmed on the hob in a jiffy.

How to Make the Best Pea and Mint Soup

• Prep work: Finely chop the mint leaves, and the shallot and garlic if you’re using them. Alternatively, use a food processor to blend the ingredients into fine bits.
• Cooking: Heat the olive oil over a low heat in a small pan and add the finely chopped or blended ingredients. Leave the pan on a gentle simmer for a few minutes until the chopped onions turn translucent. Add the peas and broth and allow to simmer for another fifteen minutes. Now blend the soup until it’s creamy, ideally with an immersion blender. If a stick blender or hand blender is all you have in your kitchen, this will also work.
• Serving: Season with salt, black pepper and a drizzle of extra-virgin olive oil.

Check out the recipe card for further instructions, but this pea and mint soup really is this simple!

Pea and Mint Soup FAQs

Can I make this soup ahead?

This pea and mint soup is a great recipe to make ahead of time, and in fact, tastes better the next day as the flavours have more time to develop.

How to store and re-heat?

Store this soup in the fridge overnight and reheat by transferring it into a large saucepan on the hob, on a low to medium heat until the soup is heated through.

What to serve with pea and mint soup?

Serve this pea and mint soup with a hunk of crusty bread, or as a starter before a summer salad main.

How can I make my pea soup taste better?

Always use fresh herbs, rather than dried, for a fuller flavour, and use a blender to purée soup for a smoother, silkier texture.

Is pea soup good for diets?

Yes, this pea soup is great for losing weight. Despite being amongst the thinner soups in our repertoire, it is nonetheless filling with a whopping nine grams of protein per serving.

Pea and Mint Soup Variations and Alternatives

Look out for petit pois since small, sweet peas are best for flavour.

I recommend using olive oil in this soup for its rich flavour and health benefits, however, you could also melt butter to fry the mint, onions and garlic, or vegan butter to keep this recipe vegan.

If you’re not vegan, and fancy a heavier, creamier soup, try adding some sour cream or creme fraiche.

You could also try a different herb than mint! Here are 20 substitutes for mint – see if there is something that works for you!

Finally, consistency is key to a good soup (which is why I recommend blending the mixture), so if you prefer your soup thinner, add a little water in with the broth.

Onions vs Shallots

While this recipe recommends using shallots, you may be asking yourself ‘Can I just use onions instead?’

The short answer is yes, but be aware that there are some differences between them.

Shallots have a much more delicate taste than onions, to the extent that some recipes ask you to use them raw.

The layers of a shallot are also finer than those of an onion which makes them easier to puree in this pea and mint soup.

However, if you only have onions to hand, these will work, just consider adjusting the amount you add so as not to overpower the other flavours in this soup.

More Soup Recipes

For more tasty soups, check out this high protein creamy vegan cauliflower soup, and this Vietnamese noodle soup.

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4.83 from 45 votes

Pea and Mint Soup

On the search for a quick, tasty homemade soup recipe? This pea and mint soup is deliciously easy and vegan too!

Course Appetizers, Lunch, Sides, Soups

Cuisine Vegan

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 20 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2 people

Calories 342kcal

Author HurryTheFoodUp

Ingredients

• 1 tbsp olive oil
• 3 sprigs mint, fresh
• 6 shallots (feel free to use white, red or spring onions too)
• 4 clove garlic
• 3 cups peas (fresh or frozen)
• 2 cups vegetable broth
• 2 tbsp pumpkin seeds

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Finely chop the shallot, mint and garlic. Alternatively blend into fine bits with a food processor.
  3 sprigs mint, fresh, 6 shallots, 4 clove garlic
  
• Heat the olive oil over low heat in a small pot and add the mint, shallot and garlic mix.
  1 tbsp olive oil
• Let it cook softly for about 2-3 minutes, until the shallots turn translucent.
• Next, add the peas and broth. Give it a little stir and let it simmer for about 15 minutes.
  3 cups peas, 2 cups vegetable broth
• Now blend the soup until it’s creamy, ideally with an immersion blender.
• Optional: In a small pan roast the pumpkin seeds on medium heat. No oil needed.
  2 tbsp pumpkin seeds
• Season with salt, pepper, sprinkle in pumpkin seeds and a drizzle of olive oil.
  

Notes

Tip: Frozen peas are totally fine (and very easy)!

Make-ahead? Yes, prep the night before. It can be reheated.

Freezable? Yes, absolutely.

Check out more of our delicious recipes:

Try something new with this vegan African Peanut Soup

Eat your greens with this Rocket/Arugula Soup

In a hurry? Whip up this Carrot and Ginger Soup in ten minutes

This Zucchini Basil Soup is big on flavour

Finally, try this Curried Lentil Soup with Coconut if you’re in need of a hearty, warming meal 

Nutrition

Nutrition Facts

Pea and Mint Soup

Amount per Serving

Calories

342

% Daily Value*

Fat

 

10

g

15

%

Saturated Fat

 

2

g

13

%

Trans Fat

 

0.01

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

6

g

Sodium

 

962

mg

42

%

Potassium

 

854

mg

24

%

Carbohydrates

 

50

g

17

%

Fiber

 

15

g

63

%

Sugar

 

20

g

22

%

Protein

 

16

g

32

%

Vitamin A

 

2232

IU

45

%

Vitamin C

 

95

mg

115

%

Calcium

 

99

mg

10

%

Iron

 

5

mg

28

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

If you enjoyed the delicate flavours of fresh summer peas and fragrant mint in this quick and delicious soup, give this recipe a star rating or let us know in the comments!

The post Easy Pea and Mint Soup Recipe (A British Classic) appeared first on Hurry The Food Up.

If you’re looking for a filling and healthy lunch that is also bringing the taste of Marrakech, then look no further than our Moroccan-spiced vegan cauliflower soup!

It’s full of nutrient-rich veg, and protein-packed pulses, so you’ll be raring to go!

Cauliflowers are blooming marvelous!

The main ingredient of this creamy soup is of course cauliflower. This versatile veg is blitzed with an immersion blender (or you can use a food processor if you don’t have one).

It is going to give us the creamy texture we’re going to be looking for in this recipe.

Cauliflowers are way underrated and are actually amazingly good for you! A portion of cauliflower contains over 75% of your daily recommended intake of vitamin C.

They are also loaded with lots of other useful vitamins and minerals too.

In fact, cauliflowers are also high in two of the groups of antioxidants that have may slow cancer growth.

The high fiber content means they’re good for your gut and are linked to reducing your risk of heart disease and diabetes. Now that’s what you call superfood!

Spicing up the soup

We really wanted to get some flavor going. One thing about cauliflower is that it’s great at taking on other flavors, especially spices.

For this dish, we took inspiration from Northern Africa. Think cinnamon, cumin, paprika, and chili flakes. A selection of spices that will create awesome aromatics!

A key technique that we’re going to use here is to cook the spices in the soup pot with the cauliflower.

That is the best way to get it to take on a ton of flavor, as those spices really infuse with the ingredients when they get hot.

Trying to get more protein in your diet? Up your pulse rate!

One of the great things about this dish is that it’s such an easy recipe. We’re using really basic ingredients that when combined create a tasty meal for lunch or weeknight dinner.

Our soup is full of healthy plant protein to help keep you feeling full and happy between meals (as are the rest of these incredible high protein vegan meals!).

Being on a vegetarian or vegan diet requires gaining protein from non-meat sources as we know. Two of the best ways to do this is by consuming pulses and nuts.

Alongside the cauliflower, we are using sliced almonds. They’re going to add to that consistency that makes this creamy vegan cauliflower soup recipe awesome.

Almonds are a seed (yes it’s true!) that gives us a great source of protein and they’re also packed with antioxidants.

If you don’t like almonds or are allergic to them there are some great high-protein alternatives for this recipe. You could try raw cashews, pine nuts, or pistachios to carry on that Moroccan vibe!

Lovely little lentils

We’ve chosen to bulk out this creamy cauliflower soup with our second great protein source, the lovely lentil. There are three types that are commonly used in cooking.

We’ve chosen red lentils as they cook the quickest. They also offer a sweeter and milder taste so they won’t detract from those lovely spices.

Brown lentils are generally the cheapest to buy. They would be a good substitute if you can’t get hold of the red lentils that we need for this dish.

Green lentils give us a nuttier flavor but will stay firmer when cooking – not necessarily a great option for soup.

Lentils are a great food source. They’re packed with nutrients, including iron, and phosphorous which help you manage your energy levels and repair tissue.

If you love lentils as much as we do have a look at our 33 vegan lentil meal ideas – that’s more than one idea every day for a whole month!

Best vegan cauliflower soup? We think so!

The high-protein and fiber content of lentils, like cauliflower, all help to keep you feeling full between meals. Who doesn’t love comfort food that loves you back? Creamy vegan soups are our favorite thing!

So we have the lentils and almonds for protein, but the cauliflower is also going to help us if we’re eating this as a full meal to lose weight.

Did you know cauliflowers are 92% water! That high water density means that they are going to also help beat that hunger while eating in a caloric deficit.

Cut those carbs with cauliflower!

Cauliflower is super low-calorie too, at less than 30 calories to 1 cup of florets! And if you thought surely there can’t be more things this veg can do, cauliflowers are a great low carb option too!

You can replace things like a side dish of white rice with cauliflower rice and even use it to make pizza bases!

If building muscle is one of your health goals, adding extra protein into your diet is really important. Soups like this one are a great option but we’ve also found 18 salads that will grow your biceps instantly!

If you’re not great at coming up with meal ideas, that’s ok, we have you covered! Our weekly high-protein meal plans are a great place to start as they’re packed with loads of inspiration.

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5 from 6 votes

Creamy Vegan Cauliflower Soup

A beautiful vegan soup starring cauliflower and lentils, spiced with a taste of Morocco. High in protein, works for lunch or dinner.

Course Dinner, Lunch, Main Course, Soups

Cuisine Moroccan

Diet Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 45 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet dairy-free, egg-free, vegan

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 2 servings

Calories 367kcal

Author Abril Macías

Equipment

• Hand blender
• Pot
• Knife
• Cutting board

Ingredients

• 2 tsp olive oil
• ½ medium cauliflower (cut into florets)
• 2 tbsp almonds (sliced)
• ¼ tsp chili flakes
• ¼ tsp cinnamon
• ¼ tsp cumin, ground
• ¾ tsp onion powder
• 1 tsp paprika powder
• 1 cup milk of choice
• 2 ½ cups vegetable broth
• Salt to taste
• ⅓ cup red lentils
• 2 slices wholegrain bread
• 1 handful cilantro/coriander, fresh

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Prepare the cauliflower florets.
  ½ medium cauliflower
• In a large pot, heat over high heat the olive oil. Add cauliflower and chopped almonds. Roast until they begin to brown.
  2 tsp olive oil, 2 tbsp almonds
• Add chili flakes, cinnamon, cumin, paprika and onion powder. Mix to cook for 1 more minute.
  ¼ tsp chili flakes, ¼ tsp cinnamon, ¼ tsp cumin, ground, 1 tsp paprika powder, ¾ tsp onion powder
• Add milk of choice and half the vegetable broth. Once the liquid boils, simmer for about 3 minutes or until the cauliflower is tender.
  1 cup milk of choice, 2 ½ cups vegetable broth
• With a hand blender blend until you get a creamy consistency.
  
• Add the rest of the vegetable broth, salt and red lentils. Simmer for about 15 minutes with a lid on, until lentils are tender and the soup has reduced to a semi-thick consistency. Be careful to stir so the bottom doesn’t stick.
  Salt to taste, ⅓ cup red lentils
• Taste and add more salt and black pepper per taste.
• Serve soup topped with more chopped almonds, cilantro leaves and a drizzle of olive oil. Eat with a side of bread.
  2 tbsp almonds, 2 slices wholegrain bread, 1 handful cilantro/coriander, fresh
  

Notes

• Make-ahead? Yes, soup cooked the day before will enhance the flavor even more.
• Freezable? Yes, it can be stored in the freezer.

 

Check out more of our delicious recipes:

Soup in less than 30 minutes! Spicy Corn Chowder

Even more ideas! 23 Vegan High-Protein Dinners

Lovely lentils! Lentil Tabbouleh

Superfood soup! Broccoli and Cauliflower Soup

Quick curry! Cauliflower curry in less than 30 minutes

Nutrition

Nutrition Facts

Creamy Vegan Cauliflower Soup

Amount per Serving

Calories

367

% Daily Value*

Fat

 

13

g

20

%

Saturated Fat

 

2

g

13

%

Trans Fat

 

0.01

g

Polyunsaturated Fat

 

5

g

Monounsaturated Fat

 

5

g

Sodium

 

2561

mg

111

%

Potassium

 

1064

mg

30

%

Carbohydrates

 

46

g

15

%

Fiber

 

16

g

67

%

Sugar

 

8

g

9

%

Protein

 

21

g

42

%

Vitamin A

 

1597

IU

32

%

Vitamin C

 

72

mg

87

%

Calcium

 

262

mg

26

%

Iron

 

6

mg

33

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

Cauliflower Soup FAQs!

Now to answer some of the key questions you have about creamy vegan soup recipes!

How long does cauliflower soup last in the fridge?

If you pop it in an airtight container this delicious recipe is going to last 3-4 days in the fridge. This means you can always go back for more. What better on a cold day than a bowl of cozy soup (our lovely plant-based winter soups are testament to that)!

In fact, our favorite way to cook this up would be to make at least a double batch. Maybe during a meal prep session, you could portion it up to store for future meals.

Can I freeze cauliflower soup?

The best thing about this recipe, like a lot of soups, is it can also be kept in the freezer for at least 3 months.

You could make a great store of soup to last you through the winter months (or soup season as we like to call it!).

What goes well with cauliflower?

If you’re looking for different soup ideas for next time, there are great combinations that go well with cauliflower.

As we’ve mentioned, it’s a vegetable that can handle lots of flavor, so why not try some of these?

• Go British, with a classic pairing of cauliflower, broccoli, and cheese? (Vegan options if preferred of course)
• Try a taste of the Caribbean, with squash, cauliflower, and coconut!
• Or head to The Med with roasted tomatoes, cauliflower, and garlic.

If you’re a big fan of cauliflower, like us, grab a slice of crusty bread and dig in! We’re sure this recipe will soon become a staple in your soup repertoire (and if you liked it, you’ll love our other high protein veggie soups)!

The post Creamy Vegan Cauliflower Soup (high-protein recipe!) appeared first on Hurry The Food Up.