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

Recipe Snapshot

  • Prep time: 10 minutes
  • Cook time: 35 minutes
  • Total time: 45 minutes
  • Yield: 4
  • Category: Soup
  • Cuisine: Indian

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)

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). 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!

Kiyaan Singh’s Kitchen Note

Keep this recipe as a working base: cook once as written, then adjust spice, texture, and serving style for your own table.