Roasted Carrot & Cauliflower Soup with Lentils & Kidney Beans

A creamy, warmly spiced roasted vegetable soup with whole lentils and kidney beans. Enjoy it on its own or ladle it over separately cooked wild rice.

Makes approximately 6–8 servings, depending on broth amount and portions.

Prep: about 20 minutes. Roast: about 35–55 minutes. Finish on the stovetop: about 10–15 minutes.

Roasted Vegetables

• 6 medium carrots, cut into roughly 1/2-inch pieces

• 1 small head cauliflower, cut into florets

• 1 medium tomato, halved

• 1/2 large yellow onion, cut into wedges

• 1 shallot, peeled and halved

• 2 whole heads garlic

• 1–2 jalapenos, stems removed; remove seeds and membranes for milder heat

• 2 tablespoons olive oil or avocado oil, divided

• Salt and black pepper, lightly, to taste

Soup

• 4–6 cups low-sodium vegetable broth to start, plus more as needed (up to 8 cups available)

• 1 can (13.5–14 oz) unsweetened coconut milk, regular or light

• 1 can (15–15.5 oz) lentils, drained and gently rinsed

• 1 can (15–15.5 oz) dark red kidney beans, drained and rinsed

• 2 teaspoons curry powder, plus more to taste

• 1/2 teaspoon ground turmeric

• 1/2 teaspoon smoked paprika

• 1/2–1 teaspoon dried thyme OR 1 1/2–3 teaspoons chopped fresh thyme

• 1/8 teaspoon ground cinnamon

• 1/8 teaspoon ground allspice

• 1 tablespoon lemon juice, plus more to taste

• Salt and black pepper, to taste

• Optional: 2–3 cups chopped fresh spinach or kale

Optional For Serving

• Cooked wild rice or a wild rice blend, prepared separately according to its package directions; allow approximately 1/2–3/4 cup cooked rice per bowl

• Unsalted pepitas (pumpkin seeds), a small sprinkle per bowl

Instructions

1. Heat the oven to 400 F. Divide the carrots, cauliflower, tomato, onion, shallot, and jalapenos between two large baking sheets. Toss with most of the oil and a little salt and pepper; avoid crowding.

2. Slice the tops off the two garlic heads to expose the cloves. Drizzle with the remaining oil, wrap in foil, and place on a baking sheet beside the vegetables.

3. Roast, turning vegetables once, until tender and browned at the edges. Start checking cauliflower, tomato, shallot, and peppers at 25–30 minutes and remove individual pieces as they finish. Carrots may take 40–50 minutes; garlic may need 45–60 minutes. Tenderness matters more than the clock. Let the garlic cool enough to handle and squeeze the cloves from their skins.

4. If serving with rice, cook it separately according to package directions while the vegetables roast.

5. Blend the roasted vegetables and garlic with some of the broth until smooth, working in batches if necessary. Begin with about 4 cups broth total for the pot. Follow your blender's instructions for hot liquids or let vegetables cool first; an immersion blender in the soup pot is another option.

6. Pour the blended base into a large pot. Stir in coconut milk, curry powder, turmeric, smoked paprika, thyme, cinnamon, and allspice. Gently simmer for about 5 minutes.

7. Add whole lentils and kidney beans. If using kale, add it now and simmer until tender; if using spinach, add it during the final 1–2 minutes. Simmer gently until beans and lentils are heated through, about 5–10 minutes. Add broth gradually toward 6 cups, or more if needed, until the soup is thick but pourable.

8. Stir in 1 tablespoon lemon juice. Taste, then adjust lemon, curry powder, salt, and pepper. Keep cinnamon and allspice subtle; add more only if you want a stronger warm-spice flavor.

9. Serve as a soup on its own, or ladle over separately cooked wild rice. Finish with optional pepitas just before eating for crunch.

Katie’s Notes

• Make it your way: enjoy this hearty soup on its own, or spoon it over cooked wild rice for an extra-filling meal. Keep rice separate so everyone can choose their amount and leftovers stay the consistency you like.

• The beans and lentils stay whole; blend the roasted vegetables to make the creamy soup base.

• Start with less broth and add more gradually. You may not need both 32 oz cartons; vegetable size and your preferred thickness determine the amount.

• Regular coconut milk gives a richer finish; light coconut milk is an alternative. Use unsweetened canned coconut milk, not a sweetened coconut beverage.

• Fresh herbs are optional. Dried thyme is convenient and budget-friendly. Chop and freeze leftover fresh herbs in small portions for future cooked dishes.

• If serving someone who avoids gluten, check broth and spice-blend labels and use plain wild rice or a verified gluten-free rice blend.

• Cool and refrigerate soup and rice promptly in separate covered containers. Add pepitas only at serving.