Go Back

Curried Roasted Carrot & Cauliflower Soup

This cozy and creamy soup is filled with roasted vegetables and curry flavor. It also hides some red lentils for added protein and fiber. Top with roasted pumpkin seeds or chickpeas for a nutritious crunch!
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: Soup
Cuisine: vegan, vegetarian
Servings: 5


  • 3 cups carrots
  • 4 cups cauliflower florets (half of one medium)
  • 2 tablespoons avocado oil (or oil of choice)
  • 1 yellow onion, diced
  • 3 large garlic cloves, minced
  • 1 tablespoon fresh ginger, minced
  • 1 tablespoon curry powder
  • 1 teaspoon cumin
  • 4 cups vegetable broth, no added salt
  • 1/2 cup red lentils
  • 1/2 teaspoon fine grain sea salt, plus more to taste
  • 1 cup canned coconut milk, low-fat
  • Pepper to taste


  • Preheat oven to 400F.
  • Chop your carrots and cauliflower into bite-sized pieces and place on a baking sheet. Drizzle with 1 tablespoon of oil and sprinkle with salt. Roast for 25 minutes or until fork-tender.
  • Meanwhile, heat 1 tablespoon of oil in a medium saucepan over medium heat. Place the onions, garlic and ginger and cook for 5 minutes or until fragrant.
  • Add the curry, cumin and salt and cook for an additional minute, then add the broth and lentils.
  • Bring to a boil, then reduce heat to low and simmer for 15 minutes, covered.
  • When the vegetables are done roasting, transfer to a blender, along with the content of the saucepan and 1 cup of coconut milk. Blend until smooth. Alternatively, transfer the vegetables to the saucepan along with the other ingredients and coconut milk. Bend everything together using an immersion blender.
  • Bring the mixture back to the saucepan (if using the blender). Cook a few more minutes until heated through.
  • Taste and add salt and pepper to taste.


Makes 5-6 servings (or 8 cups).
Top with roasted chickpeas or pumpkin seeds for added protein.