Instant Pot Cauliflower Lentil Soup Recipe – Creamy & Spiced

Last Updated on 2 months by Neha Deshmukh

Instant Pot Cauliflower Lentil Soup Recipe – Creamy & Spiced

Introduction

Okay, friends, let me tell you about this soup. It’s become a total weeknight staple at my place! I first made it when I was craving something comforting, healthy, and fast. The Instant Pot is a lifesaver, honestly, and this creamy, spiced cauliflower lentil soup delivers on all fronts. It’s warm, flavorful, and surprisingly easy to whip up. Get ready for a bowl of goodness!

Why You’ll Love This Recipe

This Instant Pot soup is a winner for so many reasons. It’s ready in under 40 minutes, packed with nutrients, and incredibly flavorful thanks to a beautiful blend of Indian spices. Plus, it’s naturally vegan and gluten-free (more on that later!). It’s the kind of meal that just feels good to eat.

Ingredients

Here’s what you’ll need to make this magic happen:

• 1 tablespoon avocado oil
• 2 garlic cloves, minced
• 1 inch ginger, grated
• 1 medium yellow onion, chopped
• 1 large carrot, chopped
• 1 small head cauliflower florets
• 1/3 cup brown lentils, rinsed
• 1 teaspoon cumin powder
• 1/2 teaspoon coriander powder
• 1/2 teaspoon paprika
• 1/4 teaspoon turmeric
• 3/4 teaspoon salt
• 3.5 cups water or broth
• 1/8 teaspoon black pepper
• 1 small lime juice
• 1 cup coconut milk
• Cilantro, for garnish

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

Avocado Oil: Benefits & Substitutions

Avocado oil is my go-to for its high smoke point and mild flavor. But if you don’t have it, olive oil or ghee (clarified butter – adds a lovely richness!) work beautifully too.

The Role of Ginger & Garlic in Indian Cooking

Ginger and garlic are the foundation of so many Indian dishes. They add warmth, depth, and a little zing. Don’t skimp on these! Freshly minced is always best, in my opinion.

Understanding Different Lentil Varieties (Brown Lentils)

I love brown lentils in this soup because they hold their shape well and have a lovely earthy flavor. They take a little longer to cook than red lentils, which is perfect for the Instant Pot.

Spice Blend Breakdown: Cumin, Coriander, Paprika & Turmeric

These spices are the heart and soul of this soup. Cumin adds warmth, coriander brings a citrusy note, paprika provides a subtle sweetness, and turmeric offers a beautiful color and anti-inflammatory benefits. Don’t be afraid to adjust to your taste!

Coconut Milk: Full-Fat vs. Light & Regional Variations

Full-fat coconut milk will give you the creamiest, richest soup. Light coconut milk works in a pinch, but the texture won’t be quite as luxurious. In South Indian cooking, coconut milk is used extensively, adding a wonderful depth of flavor.

Step-By-Step Instructions

Alright, let’s get cooking!

1. Press the ‘sauté’ mode on your Instant Pot. Add the avocado oil, minced garlic, grated ginger, chopped onion, and chopped carrot. Cook for 3-4 minutes, stirring occasionally, until the onions soften and become translucent.
2. Add the cauliflower florets and rinsed brown lentils to the pot. Sprinkle in the cumin powder, coriander powder, paprika, turmeric, and salt. Give everything a good stir to coat the veggies and lentils with the spices.
3. Pour in 3.5 cups of water or broth. Secure the Instant Pot lid and set the valve to sealing. Pressure cook on high for 13 minutes. Then, let the pressure release naturally (this takes about 10-15 minutes).
4. Carefully remove the lid (steam is hot!). Use an immersion blender to blend the soup until it’s smooth and creamy. If you’re using a regular blender, let the soup cool slightly first, and blend in batches.
5. Return the pot to ‘sauté’ mode. Add the black pepper, lime juice, and coconut milk. Simmer for 2 minutes, stirring constantly, until everything is heated through.
6. Taste and adjust the consistency with extra water if needed. Garnish with fresh cilantro and serve warm.

Expert Tips

A few little things I’ve learned along the way:

Achieving the Perfect Soup Consistency

If you like a thicker soup, use less water/broth. For a thinner soup, add more! It’s all about personal preference.

Maximizing Flavor with Spices

Don’t be shy with the spices! Toasting them lightly in the oil before adding the other ingredients can really enhance their flavor.

Using an Immersion Blender vs. Regular Blender

An immersion blender is super convenient for blending soups directly in the pot. If you’re using a regular blender, be careful when blending hot liquids – vent the lid and blend in batches.

Pressure Cooking Time Adjustments

If you’re using red lentils, reduce the pressure cooking time to 8-10 minutes.

Variations

Let’s get creative!

Vegan Adaptation

This recipe is already vegan! Just make sure you’re using vegetable broth.

Gluten-Free Confirmation

Yep, this soup is naturally gluten-free.

Spice Level Adjustment (Mild to Spicy)

Add a pinch of cayenne pepper or a finely chopped green chili for a spicier kick.

Festival Adaptation: Navratri/Fasting-Friendly Version (using permitted ingredients)

During Navratri fasting, you can skip the lentils and use sabudana (tapioca pearls) instead. Also, use rock salt (sendha namak) instead of regular salt.

Serving Suggestions

This soup is delicious on its own, but it’s also great with:

• A side of warm naan or roti (if you’re not gluten-free!)
• A dollop of plain yogurt or vegan yogurt
• A sprinkle of extra cilantro
• A squeeze of lime juice

Storage Instructions

Leftovers will keep in an airtight container in the refrigerator for up to 3 days. You can also freeze it for up to 2 months.

FAQs

Got questions? I’ve got answers!

Is this soup suitable for meal prepping?

Absolutely! It’s perfect for meal prepping. Just make a big batch on Sunday and enjoy it throughout the week.

Can I use red lentils instead of brown lentils?

Yes, but you’ll need to reduce the pressure cooking time to 8-10 minutes.

What broth works best in this recipe? (Vegetable, Chicken, etc.)

Vegetable broth is the classic choice for a vegan soup. Chicken broth adds a richer flavor if you’re not vegan.

How can I make this soup thicker/thinner?

Add more or less water/broth, as mentioned earlier. You can also add a tablespoon of coconut milk for extra creaminess.

Can this soup be frozen? If so, for how long?

Yes, it freezes beautifully! Store it in an airtight container for up to 2 months.

What are the health benefits of cauliflower and lentils?

Cauliflower is packed with vitamins and antioxidants, while lentils are a great source of protein and fiber. Together, they make a super healthy and satisfying meal!