Healthy Recipe, Loaded Cauliflower Soup

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  1. Healthy Recipe, Loaded Cauliflower Soup

    This creamy vegan soup is light, flavorful, yet deceptively filling. It’s adapted from one in “The Vegetarian Reset” by VasudhaViswanath, which provides plant-based solutions for vegetarians struggling to curb their carbs without meat. Here, the Indian-born author replaced most of the lentils in her favorite dal with cauliflower and boosted the protein with a handful of raw cashews. A spoonful of turmeric, a component of curry prized for its earthy-sweet flavor and anti-inflammatory effects, supplies its lovely golden hue. Serves 4. — Susan Puckett


    • 1 tablespoon olive oil
    • 1 or 2 jalapeño or other hot green chiles, split lengthwise (remove seeds and ribs if you want to tone down the heat)
    • 2 tablespoons grated fresh ginger
    • 1 tablespoon minced fresh garlic
    • 3 cups water
    • 1 medium head cauliflower, trimmed of stem and leaves, roughly chopped
    • ¼ cup raw cashews
    • ¼ cup yellow moong dal or split red lentils, soaked for 30 minutes and drained
    • 1 teaspoon salt, plus more to taste
    • ½ teaspoon ground turmeric
    • 1 tablespoon chopped cilantro for garnish
    • 2 tablespoons fresh lemon juice, plus more to taste
    • Freshly cracked black pepper


    1. In a medium saucepan, heat the oil over medium heat. Add the chile, ginger, garlic, and sauté a minute or so or until fragrant, taking care, not to brown.
    2. Add the water, cauliflower, cashews, lentils, 1 teaspoon of salt, and turmeric, and stir to combine.
    3. Raise the heat to high and bring it to a boil. Reduce the heat to medium-low, cover, and simmer until the lentils are cooked, and the cauliflower and nuts are soft, 20 to 25 minutes.
    4. Blend with a hand-held immersion blender until smooth, or transfer the mixture to a conventional blender or food processor and puree. Stir in the lemon juice, a taste for seasoning, and add more salt and lemon juice if desired.
    5. Ladle into serving bowls, garnish with cilantro and a few grindings of black pepper, and serve. (Store in the refrigerator for up to a week; freeze leftovers in an airtight container for up to three months. Re-blend to restore smooth consistency after defrosting if needed.)

    Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at

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