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Curried Roasted Carrot and Cauliflower Soup [Vegan, Gluten-Free]

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Creamy and filled with roasted vegetables with a light curry flavor, this soup is a quick, simple meal for a light lunch or dinner. It’s the perfect healthy way to warm up on a cold fall day!

Curried Roasted Carrot and Cauliflower Soup [Vegan, Gluten-Free]






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


  1. Preheat oven to 400°F.
  2. 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.
  3. 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.
  4. Add the curry, cumin, and salt and cook for an additional minute, then add the broth and lentils.
  5. Bring to a boil, then reduce heat to low and simmer for 15 minutes, covered.
  6. 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.
  7. Bring the mixture back to the saucepan (if using the blender). Cook a few more minutes until heated through.
  8. Taste and add salt and pepper to taste.


Top with roasted chickpeas or pumpkin seeds for added protein.





Sugar-free desserts and allergy-friendly dinners that are always gluten-free. I'm Caroline, a soon-to-be dietitian who shares healthy sugar-free and mostly vegetarian recipes. In addition to being sugar-free, many of my recipes can be made gluten-free and allergy-friendly. I believe that healthy can also be delicious!



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