Instant Pot Cauliflower Lentil Soup

Cauliflower Lentil Soup spiced with cumin, coriander and paprika.

This spiced soup is finished with coconut milk making it really creamy.

cauliflower lentil soup served in a round wooden bowl and garnished with cilantro with 2 spoons and a cut lime placed on the side

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I love cauliflower and I love lentils (well that’s given since I am an Indian).

So the other day, I wanted to make something comforting in my Instant Pot and I thought of combining two of my favorite things and came up with this soup.

Honestly, I wasn’t sure how it would turn out but it turned out good.

In fact Sarvesh also enjoyed it, and it is not very often that he enjoys a soup!

For this recipe, I combined cauliflower with whole masoor dal (brown lentils). The plan was to use red lentils (dhuli masoor dal).

But once I started working on the recipe, I realized that I didn’t have the red lentils in my pantry.

And so I used the brown one and it worked well in the recipe. You may use red lentils here, the pressure cooking time will change then (see recipe instructions below).

This Cauliflower Lentil Soup

✓ is vegan and gluten-free

✓ is well spiced with coriander, cumin, paprika

✓ has a subtle sweetness because of the coconut milk

✓ really creamy because of the cauliflower and coconut milk!

✓ has a little tang from the lime juice

This soup has a thick, creamy consistency. And that’s because it has both cauliflower and coconut milk (my favorite brand is Chaokoh). Two ingredients that are known for their creamy goodness.

This cauliflower lentil soup is flavored with coriander, cumin, turmeric and paprika.

I love adding spices to my soup and since this had lentil I thought they would all just go well together.

The recipe is really simple and takes around 10 minutes of prep time.

Most of the cook time is actually hand-free cooking time where the pot is coming to pressure and then actually pressure cooking the soup.

Can you use Red Split Lentils? Yes, actually that’s what I wanted to use initially. But since I didn’t have it, I ended up making the soup with brown lentils.

If you use red lentils, pressure cook for around 6 minutes on high pressure and quick release the pressure.

The red lentils cook quite fast compared to the brown ones in the IP.

Substitute for Coconut Milk? You can add cashew cream, just blend cashews along with non-dairy milk and then add it to the soup once it’s pressure cooked.

You can also use half n half if you don’t care about the soup being vegan.

Spices: If you prefer a kick in your soup, you may add some cayenne pepper or add a jalapeño.

Also, feel free to adjust the quantity of spices used in the recipe.

Freezing the soup: This soup should freeze well. Let it come to room temperature and then freeze in freezer safe containers.

If you are in the mood for a comforting soup that’s packed with flavors then give this cauliflower lentil soup a try!

Method

1- Press the saute button on the Instant Pot. Once it displays hot, add the oil and then add the garlic, ginger, onion, carrot.

Cook for around 3 to 4 minutes until onions are soft.

2- Then add the cauliflower florets and brown lentils (rinsed).

3- Add all the spices- cumin powder, coriander powder, paprika, turmeric and salt. Stir to combine.

4- Add in 2.5 cups water (or veg broth) and mix.

step by step pictures in a collage depicting how to make cauliflower lentil soup in instant pot

5- Close the pot with its lid. Press the manual or pressure cook button and cook on high pressure for 13 minutes with the pressure valve in the sealing position.

6- Let the pressure release naturally. Open the lid and puree the pressure cooked cauliflower and lentil using an immersion blender.

You may also use a regular blender, in that case just remember to let the mixture cool down for 10 to 15 minutes and then blend it.

If you blend it when it’s too hot, it will all blow up from your high speed blender.

7- Once pureed, press the saute button again and add black pepper. Also add lime juice and stir.

8- Add coconut milk and let it simmer for 1-2 minutes. I also added an additional cup of water at this point to thin out the soup a little.

Taste test and adjust salt and seasoning to taste.

step by step pictures in a collage depicting how to make cauliflower lentil soup in instant pot

Garnish the cauliflower lentil soup with cilantro and serve warm!

pair of hands holding a wooden bowl full of soup with one hand holding a spoon into the bowl

More Instant Pot Vegan Soups

Instant Pot Vegan Thai Curry Soup

Instant Pot Mediterranean Lentil Soup

Instant Pot Veg Tortilla Soup

If you’ve tried this Instant Pot Cauliflower Lentil Soup Recipe then don’t forget to rate the recipe! You can also follow me on FacebookInstagram to see what’s latest in my kitchen!

Instant Pot Cauliflower Lentil Soup

Cauliflower Lentil Soup made in the Instant Pot! This perfectly spiced soup gets it's creaminess from coconut milk and cauliflower! Vegan & gluten-free.

cauliflower lentil soup served in a round wooden bowl and garnished with cilantro with 2 spoons and a cut lime placed on the side
Course Soup
Cuisine Indian
Keyword cauliflower lentil soup
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 4
Calories: 246 kcal
Author: Manali
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Ingredients

  • 1 tablespoon oil, 15 ml, I used avocado oil
  • 2 large garlic cloves, chopped
  • 1 inch ginger, chopped
  • 1 medium yellow onion, chopped
  • 1 large carrot, cut into rounds
  • 1 small cauliflower, cut into florets, around 3 cups cauliflower florets
  • 1/3 cup brown lentils, whole masoor dal, 68 grams, you may also use red lentils (masoor dal dhuli)
  • 1 teaspoon cumin powder
  • 1/2 teaspoon coriander powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon turmeric
  • 3/4 teaspoon salt, or to taste
  • 3.5 cups water/broth, divided, I used water
  • 1/8 teaspoon black pepper
  • 1 small lime, juice of
  • 1 cup coconut milk, 8 oz
  • cilantro, to garnish

Instructions

  1. Press the saute button on the Instant Pot. Once it displays hot, add the oil and then add the garlic, ginger, onion, carrot.

    Cook for around 3 to 4 minutes until onions are soft.

  2. Then add the cauliflower florets and brown lentils (rinsed). You may also use red lentils (see notes).

  3. Add all the spices- cumin powder, coriander powder, paprika, turmeric and salt. Stir to combine.

  4. Add in 2.5 cups water (or veg broth) and mix. I used water here.

  5. Close the pot with its lid. Press the manual or pressure cook button and cook on high pressure for 13 minutes with the pressure valve in the sealing position.

    Let the pressure release naturally.

  6. Open the lid and puree the pressure cooked cauliflower and lentil using an immersion blender.

    You may also use a regular blender, in that case just remember to let the mixture cool down for 10 to 15 minutes and then blend it.

    If you blend it when it's too hot, it will all blow up from your high speed blender.

  7. Once pureed, press the saute button again and add black pepper. Also add lime juice and stir.

  8. Add coconut milk and let it simmer for 1-2 minutes. I also added an additional cup of water at this point to thin out the soup a little.

    Taste test and adjust salt and seasoning to taste.

  9. Garnish the cauliflower lentil soup with cilantro and serve warm!

Recipe Notes

  1. If using red lentil (masoor dal dhuli) pressure cook only for 6 minutes followed by a quick pressure release. Follow rest of the steps as it is. 
Nutrition Facts
Instant Pot Cauliflower Lentil Soup
Amount Per Serving
Calories 246 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 11g69%
Sodium 480mg21%
Potassium 599mg17%
Carbohydrates 22g7%
Fiber 8g33%
Sugar 4g4%
Protein 7g14%
Vitamin A 3130IU63%
Vitamin C 42mg51%
Calcium 59mg6%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

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