Lentil Soup with Cauliflower and Spinach


I am beginning my baby steps towards a plant-based diet. It all started when I watched Forks over Knives, and subsequently Dying to have known and The Gerson Miracle. Other than raw vegetables and fruit juices I am consuming daily, I am also exploring and learning how to cook more delicious plant-based diet.

I was so delighted when I spotted “Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year” at our community library. Without much hesitation, I took the book from the shelf and borrowed it.

After flipping through the pages, I decided to make my first lentil soup for our dinner.

Lentils are very nutritious legumes, loaded with fiber, folate, iron, protein, and other vitamins and minerals.

As I did not have all the ingredients specified in the cookbook, I modified and adapted to what were available in my fridge and cabinet. I excluded potatoes, tumeric, curry powder, nutmeg and lemon zest and juice from the Fork over Knives’ recipe; and in place I added Italian spices to my soup.

The final outcome of my lentil soup was not too bad, actually I enjoy this new soup when it is hot. My hubby likes it too. My little girl does not like spices so it was a mistake to add them. I should have separated out her portion without spices. Thankfully my girl likes her porridge with red lentils.

I will definitely made lentil soup again!

Preparation time: 10 mins

Cooking time: 45 mins

Serves 3 persons


  • 1/2 large onion, peeled and chopped
  • 4 cloves of garlic, peeled and minced
  • 3-4 medium size tomatoes, chopped
  • 2 potatoes, cubed
  • 3 cups of water
  • Italian spices, sprinkled (optional)
  • 1/2 cup red lentils, rinsed
  • 1/2 head cauliflower, cut into florets
  • 3 cups of spinach leaves, preferably finely chopped
  • Minced coriander
  • Salt and ground black pepper to taste

Step by Step instructions:

  1. Sautee onion over medium fire for 5-10mins. Add a little water or olive oil to prevent the onion from sticking to the pot.
  2. Add garlic and cook for 1 min.
  3. Stir in the tomatoes and cook for 3 minutes.
  4. Add the lentils and potatoes and add 3 cups of water to cook for about 15-20mins. Add more water if desire to adjust soup consistency.
  5. Add cauliflowers to cook for about 15 minutes until tender
  6. Off the fire and stir in the spinach
  7. Add spices, coriander, salt and pepper to taste

Adapted from “Lentil Soup with Cauliflower, Potatoes and Spinach”, Fork Over Knives – The Cookbook


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