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.
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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.
Can you use frozen cauliflower in this recipe?
I think that should work. I haven’t tried it myself though. Let me know if you do.
4.5 stars really. Good soup. Added 1/4 cup of nutritional yeast. Thanks for this recipe. Adding to the regular soup recipes for sure.
You’re welcome! So glad it was a hit.
This was easy and fun to make. It tastes great! I needed to add some protein, but only had black beans, so added them. This definitely altered the appearance and changed the taste, still good. I will keep this recipe! Thanks!
Love It!!! Added ground turkey and it was a hit! Definitely on my weekly dinner calendar..ย
So glad you loved it! Thanks for the review!
I love your recipes! This was another winner. I added some nutritional yeast as suggested and it was great. Next time I make this, Iโm going to add some white beans. Itโs a keeper!ย
Wow! This soup was so flavorful! Followed the recipe step by step. For the broth I added half not chick’n bouillon cubes and half better than bouillon vegetable base. Got lots of praise on this one! Thank you Deryn for this and all your wonderful recipes!
You’re so welcome! Thanks so much for the kind review, I’m so glad you enjoyed it.
This is a great soup. Real comfort food. It is also quickly made and super healthy. I actually used my immersion blender on all of it and added some nutritional yeast. YUM!
That’s great, Janis! Thanks for letting me know!
Loved this recipe. I also recommend adding some nutritional yeast and little bit of smoked paprika. And if you enjoy spices then a little bit of cayenne pepper. I tried it today and it was delicious.
Great additions! So glad you enjoyed it. THanks for letting me know!
Can i freeze this soup?
Yes. Let cool completely then store in a frezer-safe container for up to 3 months. Thaw overnight in fridge.
Love this soup so flavorful and easy to make. Thank yo Deryn for sharing your delicious recipes.
You’re so welcome. Glad you enjoyed it!
This is a very delicious recipe! I made it last night with the available ingredients that I had at home and it was fantastic! And easy to make. I am already looking forward to the next time I am eating it!