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: American
  • Diet: Vegan

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

Keywords: kale cauliflower soup, healthy cauliflower soup, kale and cauliflower soup