Turkey, pumpkin and wild rice soup
Turkey, pumpkin and wild rice in a thyme-scented broth.
About 1 hr · 380 kcal · 40 g protein per serving
Cauliflower and red lentil soup
A pale, creamy cauliflower-lentil soup with a yoghurt finish.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the lentils collapse in 20 to 25 minutes
- Photograph the finished bowls
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 310 kcal
- per serving
- Protein
- 23 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains milk. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
Cooking steps
Warm the oil in a large pan over medium heat and cook the onion for 5 minutes.
Add the cauliflower, lentils, nutmeg and stock. Bring to the boil, then simmer for 20 to 25 minutes, until the lentils have collapsed and the cauliflower is soft.
Blend until smooth, filling the blender no more than half full and holding the lid with a tea towel.
Stir a ladleful of the warm soup into the yoghurt in a bowl first, then divide the soup between two bowls and spoon the loosened yoghurt over.
The useful detail
Temper the yoghurt gradually for a smoother finish. Adding it cold and straight into hot soup makes it seize into grains; warming it with a ladleful first prevents that.
Make it work for you
One serving is A large bowl with 75 g of yoghurt. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Plain yoghurt instead of Greek
Thinner, and it stirs in more readily.
Per serving: about 10 kcal less, about 4 g less protein, about the same fat.
Broccoli instead of cauliflower
Green and stronger in flavour; the soup is less delicate.
Per serving: about 15 kcal more, about 2 g more protein, about the same fat.
Leave the yoghurt out for a vegan soup
The soup itself contains no dairy. The figures below include the yoghurt, so they would be lower in protein without it.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A thick lentil soup where the yoghurt is doing real work: without it the bowl would have noticeably less protein.
| Energy | 310 kcal |
|---|---|
| Protein | 23 g |
| Fat | 6 g |
| of which saturates | 2 g |
| Carbohydrate | 46 g |
| of which sugars | not calculated |
| Fibre | 9 g |
| Sodium | 1,170 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| cauliflower | 350 g | FDC 169986Cauliflower, raw | 88 kcal | 6.7 g |
| red lentils | 90 g | FDC 174284Lentils, pink or red, raw | 322 kcal | 21.5 g |
| ground nutmeg | 0.5 g | FDC 171326Spices, nutmeg, ground | 2 kcal | 0.0 g |
| vegetable stock | 735 g | FDC 171583Soup, vegetable broth, ready to serve | 37 kcal | 1.8 g |
| Greek yoghurt | 150 g | FDC 170903Yogurt, Greek, plain, lowfat | 110 kcal | 14.9 g |
| Whole recipe | Divided by 2 | 622 kcal | 45.6 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool it quickly, cover and refrigerate within 2 hours. The FDA chart gives soups and stews 3 to 4 days. It thickens considerably; loosen it with stock or water when reheating.
- In the freezer
- The same chart gives soups and stews 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout, stirring so it heats evenly.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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About 45 min · 330 kcal · 15 g protein per serving
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