Dark, leafy greens are all nutritional champs but kale might be the leanest and meanest of them all. This flavourful, healthy kale and cauliflower soup is a delicious, nutritious and easy way to eat more kale. It’s easy to make with just a few simple, budget-friendly ingredients and comes together in about 20 minutes. This soup is low calorie, vegan, gluten-free and fat-free.

Healthy Vegan Kale and Cauliflower Soup - Running on Real Food

Kale and Cauliflower Soup - Running on Real Food

Cauliflower Health Benefits

There are many reasons that I love this beautiful, cruciferous superfood vegetable. First of all, did you know cauliflower is low in fat and carbohydrates, but packed with fibre, folate, water, vitamin C and several phytochemicals that may protect against cancer? Win. Secondly, cauliflower is an excellent sneaky veggie chameleon. It can masquerade as ground beef, rice, mashed potatoes and chicken wings and those are just a few of the ways you can use this veggie.

More Cauliflower Recipes

For the reasons I just talked about, I use cauliflower quite often in my kitchen. Here are a few of my favourite cauliflower recipes:

Creamy Cauliflower Wild Rice Soup // Cauliflower Sweet Potato Turmeric Soup // Cauliflower Sweet Potato Turmeric Soup // Curried Cauliflower Soup // Vegan Buffalo Cauliflower Wraps  // Cauliflower Quinoa Tabouli Bowls

Kale Cauliflower Soup with Carrot - Running on Real Food

Kale Health Benefits

It’s not like kale is a delicious, exciting food we just can’t wait to eat but that doesn’t mean we shouldn’t eat it often. It’s worth it! Kale, just like it’s dark, leafy green friends such as spinach, is one of the most nutrient-dense foods we we can eat. Kale is a good source of fibre, which helps to manage blood sugar, helps you feel full and is great for a healthy digestive system, it’s rich in vitamin A, C and K and is a good source of folate, a B vitamin linked to brain development.

Kale also contains two phytonutrients called lutein and zeaxanthin that help keep our eyes healthy by protecting against age-related macular degeneration and it’s also a good source of essential minerals such as potassium, calcium, zinc and phosophorus.

Did you know that dark, leafy greens actually contain more nutrition per calorie than almost any other food and may be one of the most powerful steps we can take to prolong our lives. In one study at Harvard, researchers concluded that among all foods, greens offer the strongest protection against major chronic illnesses such as heart attack and stroke. Get greens such as kale into your diet every day to take advantage of these powerful health benefits.

For more kale recipes, check out my:

Vegan Kale Caesar Salad with Roasted Chickpeas // Kale Spinach Smoothie // Roasted Chickpea Kale Salad  // Roasted Carrot, Kale and Quinoa Bowl // Roasted Potato Kale Salad // Red Lentil Tomato Soup

Vegan Kale Cauliflower Soup with Carrot - Running on Real Food

Vegan Kale Cauliflower Carrot Soup - Running on Real Food

Healthy Kale and Cauliflower Soup

I love this cauliflower soup recipe. It’s so, so easy to make it can be ready in about 20 minutes start to finish. The base is nice and thick like chowder but there are chunks of cauliflower and carrot throughout, as well as little bites of kale.

What You’ll Need

You don’t need much to make it either, just a few everyday ingredients and you’re good to go! The only veggies you need are carrots, onions, garlic, cauliflower and kale. Aside from that, you’ll just need a few spices and vegetable stock and that’s it!

This kale and cauliflower soup is vegan, gluten-free, healthy, inexpensive, low fat, low carb, easy-to-make…I hope you love it as much as I do!

Recipe Nutrition Details

This recipe makes 4 large entree-sized servings of about 450 grams each. Each serving provides 102 calories with 21 grams of carbohydrates, 5 grams of protein, 7 grams of fibre and no fat. You’ll also be getting more than your daily vitamin A and vitamin C and about 10% of your daily iron and calcium. It’s also a good source of in vitamin K, manganese, copper, folate and B vitamins.

Kale and Cauliflower Soup - Running on Real Food

Kale and Cauliflower Soup

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 4-6 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Vegan, Gluten-Free

This hearty but creamy kale and cauliflower soup is a great recipe for a chilly, winters day. Ready in about 20 minutes, it’s quick and easy to make, vegan, delicious and nutritious!



  • 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 each dried parsley and 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


  1. Saute the onions and garlic in a a few splashes of vegetable stock until they start to soften, about 5 minutes.
  2. Add in the chopped carrots, parsley and thyme. Cook a few more minutes, adding a bit more stock if needed so it doesn’t stick.
  3. Add in the vegetable stock and chopped cauliflower.
  4. Simmer until the cauliflower is tender.
  5. Place about 3/4 of the soup into a blender, leaving some pieces of carrot and cauliflower behind so it will be somewhat chunky.
  6. Process until smooth and then pour the blended soup back into the pot.
  7. Turn off the heat and stir in the chopped kale. Let sit for 5-10 minutes before serving to allow kale to soften.


Nutrition information is for if you make 4 large servings of approximately 450 grams each. Feel free to make 5-6 smaller servings. If you make 6 servings out of this recipe, it will be 70 calories per serving with 14 g carbohydrates, 0 grams of fat and 4 grams of protein.


  • Serving Size: 1
  • Calories: 102
  • Fat: 0 g
  • Carbohydrates: 21 g
  • Fiber: 7 g
  • Protein: 5 g