Easy One Pot Meals: Vegan Cauliflower Lentil Stew with Tzatziki Recipe | Soul in the Raw

Easy one pot meals have become one of my favorite dinner options. They are quick, and require a lot less dish washing. While they may take a bit to cook, the prep itself is really quick and easy and the result is a flavor bomb.

Easy One Pot Meals: Vegan Cauliflower Lentil Stew with Tzatziki Recipe | Soul in the Raw

One of my favorite additions into these easy one pot meals are sprouted lentils. Sprouted lentils are a lot healthier for you because you can absorb many more nutrients from them than non-sprouted lentils. Additionally, they are also easier to digestion, and the best part? They are a lot faster to cook. I explain all about why sprouted grains, beans, and legumes are healthier here

You can sprout your own lentils by first soaking them overnight, and then placing them on a sprouting tray and putting them under cold water several times a day. You could also purchase the awesome sprouted lentils from TruRoots, that are already sprouted for you! It makes it so much easier. TruRoots sell both a sprouted lentil trio, and sprouted green lentils

For any one pot meals, you can actually use either one, and you could also use sprouted beans and grains as well.

Easy One Pot Meals: How This Meal was Created

The story of the creation of this meal is inspired by two couples of friends that we really love. Firstly, one of our favorite couples, Lindsay and Cole, had us over for dinner (that does not happen often! We almost always have other people over because we love to cook so much. It was such a nice treat!). They made all this amazing vegan food. We had taco night, and they made two different taco fillings: a quinoa taco filling and a cauliflower taco filling.

In the past, every time I cooked cauliflower, I didn’t like it. It came out either too hard or too mushy. But this time – it turned out absolutely delicious! Lindsay’s cauliflower was a winner, and that taco filling won my heart. So yummy! So I decided I had to somehow recreate it.

Easy One Pot Meals: Vegan Cauliflower Lentil Stew with Tzatziki Recipe | Soul in the Raw

It’s almost like when you go to a restaurant and you eat delicious food that you want to recreate yourself. But I personally love homemade food, and in an effort to be budget-friendly and also more healthy, we have not eaten out in a few months now! Crazy, I know! So eating out at a friend’s house was such an amazing treat.

After Lindsay and Cole’s taco night, we had 2 dear friends over who now live in London. Yazmine went to college with me, and is dating  wonderful guy who we love. They are both Mexican, and I had the audacity to make them vegan Mexican food! What was I thinking?!?!

Well, they loved it! I made this cauliflower  lentil taco “meat” and they thought it was delicious. And weirdly enough, I remembered that Yazmine was my very first friend to go vegan, back in college. I didn’t even remember that happening, but she told me I was the most supportive, to which I answered, “why didn’t you make me do it too?!?!” You don’t make people go vegan. They do it in their own time…

Anyway, they also loved the cauliflower lentil taco “meat”, at which point I decided that’s it… it is time to share it with ALL OF YOU!

So here it is. Totally delicious stuff that you can eat, as I do here, in one of your “easy one pot meals”, or as taco filling too! In addition, I paired it with tzatziki (I know it has absolutely nothing to do with Mexican food…) just because I thought it would be lovely and refreshing together. And besides, fusion dishes are the best! What do you think about this one? Let’s go make it!

Easy One Pot Meals: Vegan Cauliflower Lentil Stew with Tzatziki Recipe | Soul in the Raw

Watch the full video recipe here:


Easy One Pot Meals: Vegan Cauliflower Lentil Stew with Tzatziki Recipe

Total Time 30 minutes
Servings 2


For the cauliflower lentil stew

  • ¼ cup sprouted lentils
  • ½ large cauliflower chopped very well or processed in a food processor (about 7 cups, chopped)
  • 3 cups cherry tomatoes chopped in half
  • 1 sweet onion chopped
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons onion powder
  • 1 tablespoon chipotle powder or smoked paprika if you don’t like spicy
  • 2 tablespoons chilli powder
  • 1 tablespoon cumin powder

For the hemp tzatziki

  • 4 tablespoons hemp seeds
  • 2 cloves of garlic optional
  • Juice of ½ a lemon 2-3 tablespoons of lemon juice
  • 2 tablespoons dried dill
  • 2 tablespoons nutritional yeast
  • ¼ cup water
  • 1 small zucchini about 1 cup, chopped
  • 3 Persian cucumbers about 1.5 cups, chopped
  • ½ teaspoon sea salt


For the hemp tzatziki

  • Blend all ingredients in a high speed blender, besides the dill. Start by placing the zucchini and all liquid ingredients at the bottom, and then adding the rest and blending until smooth.
  • Add dill, and pulse a few times in the blender to incorporate.
  • Set aside.

For the cauliflower lentil stew

  • Chop onions, and add them to a very hot non-stick skillet. Cook for 10 minutes until they start to brown.
  • Add finely chopped or processed cauliflower, halved cherry tomatoes, lentils, apple cider vinegar, and all spices.
  • Lower heat to simmer, and let cook for 30-40 minutes, or until the cauliflower is very soft and easily pierced with a fork.


  • Enjoy the stew with some spring mix, and a drizzle of the sauce.
Easy One Pot Meals: Vegan Cauliflower Lentil Stew with Tzatziki Recipe | Soul in the Raw
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Marina Yanay-Triner is a wellness coach and recipe developer through Soul in the Raw. Marina creates easy and delicious vegan recipes and writes about the health benefits of a plant-based diet, focusing on evidence-based nutrition information. She loves to help clients go and stick to plant based eating through her powerful coaching program, combining nutrition and cooking education along with transformational mindset work. Marina adopted a whole food, plant based lifestyle over 7 years ago, inspired by her mother's incredible healing story of reversing a crippling bladder disease. She has reversed PMS symptoms and encourage emotional healing from trauma as a result of this transition. Marina is incredibly passionate about the vegan diet for human health, animal welfare, and the well-being of our planet, all of which she envisions as co-dependent.