Vegan Low-Ox Lentil Soup
A hearty, comforting lentil soup designed with low-oxalate ingredients. Red lentils and cauliflower create a creamy, satisfying texture without the oxalate load of spinach or tomatoes. Aromatics like garlic and bay leaf bring depth, while a splash of lemon brightens every bowl.
For 4 servings
- prep
Rinse the red lentils.
Rinse the split red lentils in a fine-mesh strainer under cold running water until the water runs clear. Set aside to drain.
- saute · ~8 min
Sauté the aromatics.
1.Heat olive oil in a large pot over medium heat.2.Add cumin seeds and let them sizzle for 30 seconds until fragrant.3.Add chopped onion and diced celery, sauté until softened (5-7 min).4.Stir in minced garlic and cook for 1 minute until fragrant. - simmer · ~30 min
Cook the soup base.
1.Add the rinsed lentils, cauliflower florets, and bay leaves to the pot.2.Pour in 4 cups of water and add salt.3.Bring everything to a boil, then reduce heat to low.4.Cover and simmer for 25-30 minutes until lentils are completely soft and cauliflower is tender.TIPRed lentils break down naturally — no need for a blender if you prefer a textured soup. - mix
Blend for creaminess.
Remove the pot from heat. Discard the bay leaves. Use an immersion blender to purée the soup until smooth and creamy. Alternatively, work in batches in a countertop blender, venting the lid for steam.
TIPFor a chunkier soup, blend only half and leave the rest with texture. - simmer
Finish and adjust seasoning.
Return the blended soup to the pot over low heat. Stir in black pepper and lemon juice. Taste and adjust salt if needed. Heat through for 2-3 minutes.
- serve
Garnish and serve.
Ladle the hot soup into bowls. Garnish with fresh chopped coriander leaves and enjoy.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Toasting cumin seeds in oil before adding aromatics deepens their nutty flavor.
- 2Red lentils cook quickly and break down completely, giving the soup a natural creamy texture without blending.
- 3Let the soup cool completely before storing in an airtight container; it thickens as it sits.
- 4Add lemon juice only after blending to keep its bright, fresh acidity intact.
- 5For a smoother purée without extra equipment, simmer the cauliflower until very tender before blending.
- 6If reheating, add a splash of water or broth to loosen the soup to your preferred consistency.
Adapt it for your goals.
Chunky vegetable
After blending, stir in diced, sautéed zucchini or bell peppers for added texture and color without raising the oxalate load.
herb swapHerb-swap
Replace coriander garnish with fresh dill or parsley for a different herbal lift that still complements the cumin base.
smoky twistSmoky twist
Add 1/2 teaspoon of smoked paprika along with the cumin seeds for a subtle, smoky depth that pairs well with the earthy lentils.
Why this is on our healthy list.
Low in Oxalates
This soup uses red lentils and cauliflower instead of high-oxalate ingredients like spinach or tomatoes, making it gentler on those managing kidney stone risk.
Rich in Plant Protein
Red lentils provide a solid source of plant-based protein, helping to keep you full and support muscle maintenance.
High in Fiber
Lentils and cauliflower are excellent sources of dietary fiber, which aids digestion and promotes a healthy gut.
Naturally Oil-Free Option
If you omit the olive oil and water-sauté the aromatics, the soup remains low-fat while still being flavorful and satisfying.
Frequently asked questions
Yes, but they will not break down as completely and will require a longer cooking time (35–40 minutes) and more water.
