Roasted Cauliflower & Red Lentil Soup with Turmeric – Gut-Friendly High-Fibre Lunch

Name: Roasted Cauliflower & Red Lentil Soup with Turmeric – Gut-Friendly High-Fibre Lunch
Prep time: 15 min
Cook time: 35 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 600 g cauliflower head, cut into florets; 2 tbsp olive oil; 1 tsp ground turmeric, divided; 1 tsp cumin seeds; 150 g onion, finely chopped; 2 cloves garlic, minced; 1 tsp grated fresh ginger; 200 g red lentils, rinsed; 800 ml low-sodium vegetable stock; 200 ml coconut milk; 1 tsp smoked paprika; 1 tbsp lemon juice; Salt and freshly ground black pepper to taste; Fresh coriander leaves for garnish (optional)

A warm, fibre-rich bowl to soothe the gut.

Gut Health & IBS Weight Loss

No ratings yet

A warming roasted cauliflower and red lentil soup with turmeric and cumin – high in fibre, naturally gut-friendly, and ideal for a light, satisfying lunch.

Prep15 min

Cook35 min

Serves4 servings

Nutrition per serving

410kcal

17gProtein

10gFibre

48gCarbs

19gFat

Nutritionist’s Note

I often recommend this soup to clients who need a gentle boost for their digestive health because the combination of soluble fibre from lentils and the prebiotic fibre in cauliflower feeds beneficial gut bacteria. Turmeric adds a natural anti-inflammatory effect, while the modest amount of coconut milk provides healthy fats without overwhelming the fibre content. It’s perfect for a midday meal when you want sustained energy without heaviness.

Ingredients

600 g cauliflower head, cut into florets
2 tbsp olive oil
1 tsp ground turmeric, divided
1 tsp cumin seeds
150 g onion, finely chopped
2 cloves garlic, minced
1 tsp grated fresh ginger
200 g red lentils, rinsed
800 ml low-sodium vegetable stock
200 ml coconut milk
1 tsp smoked paprika
1 tbsp lemon juice
Salt and freshly ground black pepper to taste
Fresh coriander leaves for garnish (optional)

Method

Preheat oven to 200 °C, toss cauliflower with 1 tbsp olive oil, half the turmeric and a pinch of salt; roast 20-25 min until golden, stirring halfway.
Heat remaining 1 tbsp olive oil in a large pot over medium heat, add cumin seeds and toast 30 seconds until fragrant.
Add onion and cook 5-6 min until translucent, then stir in garlic, ginger and the remaining turmeric; sauté 1-2 min to release aromatics.
Stir in red lentils and smoked paprika, coat briefly, then pour in vegetable stock; bring to a gentle boil, reduce to a simmer.
Simmer 12-15 min until lentils begin to soften, then add roasted cauliflower and coconut milk; continue simmering 5 min to meld flavours.
Blend the soup with an immersion blender to desired consistency, leaving some texture if preferred; season with lemon juice, salt and pepper, adjusting to taste.
Ladle into bowls, garnish with fresh coriander and serve warm.

Tried this recipe?

Rate it

Scan to cook from your phone

Storage

Store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 2 months; reheat gently on the stove, adding a splash of water if the soup has thickened.

Tips

Add a tablespoon of hemp seeds for extra protein just before serving.
If you prefer a thinner broth, stir in extra vegetable stock a little at a time while blending.
Roasting cauliflower with a pinch of asafoetida enhances gut-soothing properties.