Kale and Cauliflower Soup
This healthy cauliflower kale soup is a delicious, nutritious and an easy way to eat more kale. It’s easy to make with just a few simple ingredients and is ready to enjoy in under 30 minutes.
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:
- quick and easy: you’ll need less than 30 minutes and just 8 simple ingredients
- dietary needs: vegan, gluten-free, oil-free, nut-free, sugar-free
- nutrition features: low-fat, low-carb, low-calorie
- delicious creamy texture thanks to the cauliflower!
- stores well so great for meal prep and batch cooking
Ingredient & Substitution Notes
- 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
- broth – any store-bought or homemade vegetable stock or bouillon powder/cubes works
- kale – can be substituted with spinach or chopped Swiss chard
Complete list of ingredients and amounts and instructions is located in the recipe card below.
Step-by-Step with Photos
Step 1. Saute the Veggies. 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. Add the Herbs & Carrots. 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. Cook the Soup. 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. Blend the Soup. 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 with the unblended portion and mix them together.
Step 5. Stir in the Kale. 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.
Notes & Tips
- 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.
- Serve on its own, with a sandwich or wrap, salad like my kale caesar or a nice, big slice of warm bread.
- For “cheesy” soup like my cauliflower wild rice soup, blend in up to 1/3 nutritional yeast when you blend the soup.
Storing & Reheating
- 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.
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- 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
- 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 5-10 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.
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.
Storing: Let cool then store in a sealed container in the fridge for up to 5 days or freezer for up to 3 months. If frozen, thaw in the fridge. Reheat as needed in the microwave or stovetop until heated to your preference.
For a heartier soup, try stirring in 1-2 cups cooked rice, white beans or chickpeas when you add the kale. You can add a little additional broth if needed to adjust the consistency.
- Serving Size: 1 (approx. 450 g)
- Calories: 102
- Fat: 0 g
- Carbohydrates: 21 g
- Fiber: 7 g
- Protein: 5 g
Keywords: kale cauliflower soup, healthy cauliflower soup, kale and cauliflower soup
Originally published May 14, 2015.