Kale and Cauliflower Soup
on Mar 08, 2021, Updated Aug 26, 2024
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This healthy and delicious kale and cauliflower soup is easy to make with 8 simple ingredients and is ready to enjoy in 30 minutes.
About the Recipe
This wholesome recipe will be a go-to recipe when you’re short on time but still want something nourishing and comforting. Here are a few reasons to love it:
- You’ll need just 30 minutes and 8 simple ingredients.
- It’s vegan, gluten-free, oil-free, nut-free and sugar-free.
- It’s low in fat, carbs and calories.
- It’s a budget-friendly recipe.
- It has a delicious creamy texture.
- It stores well so is great for meal prep and batch cooking.
Cauliflower is an excellent ingredient for making healthy soups. Once blended, it helps to achieve a creamy texture without the heavy cream. You can also try it in Vegan Broccoli Cauliflower Soup, Creamy Cauliflower Wild Rice Soup and Roasted Garlic Cauliflower Soup.
Ingredients
- Onion: White or yellow onion both work.
- Herbs : The recipe calls for dried parsley and ground thyme, adjust to your preference or try additional herbs like oregano.
- Vegetable Broth: Any store-bought or homemade vegetable stock or bouillon powder/cubes works.
- Kale: Can be substituted with spinach or chopped Swiss chard.
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
Step-by-Step Instructions
Step 1. Saute the onions and garlic in a large soup pot over medium heat in 2 tbsp of vegetable stock until they start to soften and become fragrant, about 5 minutes.
Step 2. Stir in the chopped carrots, parsley and thyme. Cook for few more minutes, adding another splash of stock if needed if the pot starts to dry out.
Step 3. Add the broth and chopped cauliflower and bring the soup to a light simmer. Simmer lightly for about 12-15 minutes or until the cauliflower is tender.
Step 4. Turn off the heat and carefully scoop half of the soup into a blender, leaving some pieces of cauliflower and carrot behind. Blend the soup until smooth then pour back into the pot.
Step 5. Stir in the chopped kale and let sit for 5 minutes to allow the kale to soften. Season with salt and pepper, if needed, then serve right away with fresh lemon juice and chopped parsley.
Recipe Notes
- This soup is quite light and low in calories. For a heartier soup, stir in 1-2 cups cooked rice, white beans or chickpeas when you add the kale.
- Vegan sausage also makes a good addition if you want to add protein and substance to the soup. Brown the sausage in the pan first, then remove and proceed with the recipe. Stir the sausage back in when you add the kale.
- I like to add a good amount of fresh lemon juice with the kale to help brighten up the flavours. You can also just add lemon with each serving.
- Celery makes a good addition if you want to add an additional veggie. Add 1 cup when you add the onions and garlic.
- For “cheesy” soup like my vegan cauliflower wild rice soup, blend in up to 1/3 nutritional yeast when you blend the soup.
Storing
- Fridge: Let cool then store in a sealed container for up to 5 days.
- Freezer: Let cool then store in a freezer-safe container in one batch or in individual portions for up to 3 months. Thaw as needed in the fridge.
- Reheating: Reheat the soup on the stovetop or in the microwave until heated to your preference, adding a little broth or water to adjust the consistency if it’s thickened substantially.
More Healthy Soups
Did you try this recipe? I’d love to hear about it! Scroll down to comment section below to leave your star rating and review.
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Kale and Cauliflower Soup
Ingredients
- 1 large white or yellow onion, diced (390 g)
- 4 cloves garlic, minced
- 3 medium carrots, 175 g, approx. 1.5 cups chopped
- 1 tsp dried parsley
- 1 tsp ground thyme
- 1/2 tsp sea salt
- 6 cups vegetable stock
- 1 head of cauliflower, 775 g, approx. 7 cups chopped
- 4 cups lightly packed, chopped, de-stemmed kale (120 g)
- salt and pepper, to taste
- fresh lemon juice for serving, optional
Instructions
- Saute the onions and garlic in 2 tbsp of broth or water in a large soup pot over medium heat until they start to soften and become fragrant, about 5 minutes.
- Stir in the chopped carrots, dried parsley and ground thyme. Cook for few more minutes, adding another splash of stock if needed if the pan starts to dry out.
- Stir in the vegetable broth and chopped cauliflower and bring to a light simmer. Simmer lightly, uncovered, until the cauliflower is tender, about 10-15 minutes.
- Turn the heat off then carefully scoop about 1/2 of the soup into a blender, leaving some pieces of carrot and cauliflower behind. Blend until smooth and creamy (make sure you allow steam to escape when blending) and then pour the blended soup back into the pot and mix with the remaining soup.
- Stir in the chopped kale. Let sit for 5 minutes before serving to allow kale to soften.
- Serve right away with a squeeze of fresh lemon juice and sprinkle of chopped fresh parsley, if desired.
Notes
Nutrition
Originally published May 14, 2015.
I have made this soup several times and I love it! It’s easy, healthy, and is fairly quick. I like to add the white beans, which makes the soup heartier and creamier.
Thanks! Sounds great with white beans.
I threw in some cabbage and extra carrots. I also used 9 cups of water and adjusted the broth accordingly. I then added a 1/2 tsp more of the seasonings. It turned out amazing! Broth was chunky somewhat. The best cauliflower soup that I’ve made!!
Very tasty!
I made this according to directions and it has a really nice flavor and texture. I did add about 1/2 cup nutritional yeast and more kale than called for. Will make this again,
We added Cholula Hot Sauce plus Richard’s no salt seasoning. Additional Italian spices (We like a lot of flavor). Yummy 😋 this is a keeper 💕
Great soup for a cold winter day. Yummy and easy to prepare. We enjoyed the variety of veggies not usually found in traditional vegetable soup.
Glad you enjoyed it!