Cauliflower Kale soup

You are here:Home » soup » Cauliflower Kale soup

November 17, 2015

I haven't posted enough Kale recipes. In fact, I haven't posted a single one. Most of this has to do with the fact that when we have Kale at the house, it gets used up too fast. Most of the time I like to juice Kale but I also like adding it to vegetable paella, salads, and especially soups.

If you haven't been using Kale at all because you just don't know what to do with it then you should definitely start. Kale is such a healthy ingredient. Do you like Spinach? Add Kale instead of spinach the next time you make a recipe.

That is basically how I came about making this cauliflower kale soup. I've always liked adding cauliflower to soups because of its ability to make soups creamy without cream or milk.

Not having to add coconut milk or another plant-based milk/creamer allows this soup to be very low in calories and high in nutrients. It's what you would call a nutrient-dense soup. Ideally, all our food should be nutrient-dense.

I started making spinach cauliflower soups on a regular basis when my first son was born. Turns out its also great baby food (go easy on the broth or just use water).

At that time, people weren't in a full-on Kale craze. Two years ago I started buying Kale more often and that's when I substituted it for spinach in my soups. Both soups taste delicious but kale is definitely a healthy alternative we should all take advantage of. Therefore, you get the pleasure of my super easy kale soup recipe :)

4.91 from 10 votes

Adapted from Sweet Potato Cauliflower Soup A creamy, nutrient-dense winter soup that is perfect for the whole family! Easily make this for toddlers or babies by reducing the amount of broth and adding more water.

CourseSoup

Cuisinegluten-free, Paleo, vegan, vegetarian

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Makes 15 cups

Calories 36 kcal

Author Vanessa @ VeganFamilyRecipes.com

Ingredients

1tablespoonOlive Oil
1yellow Onion diced
4clovesof Garliccrushed
1head of Cauliflower
3 to 4cupsKalestems removed
10cups2.5 L of Low Sodium Vegetable Broth

Instructions

Chop Cauliflower head into florets and remove tough stems from kale.
In a large stock pot, heat olive oil and add diced onions.Cook for 5 to 7 minutes until onions become translucent. Add garlic and cook for 2 minutes or until garlic becomes fragrant.
Add cauliflower, kale and broth to stock pot. Bring to a boil, reduce heat and simmer for 10 to 15 minutes until cauliflower and kale has softened.
Blend soup with an immersion blender or in a blender until smooth. Return to stock pot and simmer for an additional 10 minutes.
Serve soup hot with fresh cracked pepper.

Recipe Notes

1.) To make extra creamy add a cup of coconut milk. Bring soup to another quick boil, and simmer for 5 more minutes before serving.2.) Feel free to cut recipe in half :)3.) This is a very basic recipe and can and should be adjusted according to one's taste. Experiment adding different herbs, spices, and toppings.

Check out some of my other healthy, vegan soup recipes :)

Easy Roasted Butternut Squash Soup
Creamy Almond Soup

More Vegan Soup Recipes

Quick Red Lentil Chili (Protein-Packed!)
Curried Red Lentil and Pumpkin Soup (V, GF)
Vegan Potato Leek Soup w/ Whole Wheat Croutons
Healthy Potato Pea Soup

Recipes you might enjoy

See More Recipes...

Reader Interactions

Comments

rachel @ athletic avocado says
November 18, 2015 at 3:15 am
im not a huge fan of raw kale but i love it roasted so i think i would love this! I love the use of cauliflower in here too!
Reply
- Vanessa Croessmann says
  November 19, 2015 at 3:55 pm
  Thanks Rachel :) My boys only like eating kale in soups :)
  Reply
  See Also
  Dandelion Pesto Recipe for Foraged Health — All Posts Healing Harvest Homestead Curry Simmered Brussels Sprouts Recipe | Cookin' Canuck The Best Potato Salad Recipe - All Things Mamma Make Flavorful (and Super Pretty!) Pickled Eggs at Home with These 4 Easy Recipes
Manali @ CookWithManali says
November 19, 2015 at 4:00 am
this soup sounds amazing Vanessa! Love cauliflower!
Reply
- Vanessa Croessmann says
  November 19, 2015 at 3:54 pm
  Thanks Manali :)
  Reply
suzi says
November 22, 2015 at 4:56 am
this soup has such simple ingredients, and is way too easy to make to be this goooood!! this is a keeper and yes, the coconut milk and red pepper flakes at the end make it special enough for company :) thanks for this one!!
Reply
- Vanessa Croessmann says
  November 22, 2015 at 2:50 pm
  Thanks Suzi! So happy you liked it! My kids keeping asking me to make it over and over again :)
  Reply
Patricia @ Grab a Plate says
December 03, 2015 at 5:30 pm
We add kale to pretty much every soup we make in our house! I love this recipe, and look forward to enjoying the combo of cauli & kale together! Yum!
Reply
Jenn says
December 04, 2015 at 7:58 pm
I love cauliflower so much!! I love how quick and easy this soup is. Definitely going to try!
Reply
Sophia @veggies dont bite says
December 04, 2015 at 9:59 pm
Soups are my thing right now! I love cauliflower in them too. This sound awesome!
Reply
Kelly @ TastingPage says
December 05, 2015 at 2:46 am
I'm a huge kale fan myself and love it in every iteration, but have yet to try it in soup. Your recipe looks like that could change!
Reply
The Vegan 8 says
December 06, 2015 at 8:54 am
I love kale so much! I also usually use it in soups and as kale chips. I can eat them in a salad, but find them a bit too strong that way and prefer them mildly cooked. Soup is my favorite meal to eat and this one looks so easy and so full of flavor! I definitely need to try it!
Reply
Howie Fox says
December 06, 2015 at 4:50 pm
Woahh, what a beautiful combo, Vanessa!! A couple of years ago I wouldn't have touched a cauliflower kale soup. How tastes can change!! :D
Reply
Tish says
December 07, 2015 at 7:00 am
This looks like a awesome healthy dish. It's great to have another soup recipe for the winter. Can't go wrong with garlic and kale :)
Reply
Gin says
December 07, 2015 at 8:41 am
See Also
Easy Grilled Salmon in Foil Recipe - Cookin' Canuck
Sounds delicious, and I love how it's so nutrient dense _and_ low calorie. Next time I'm at the store I'm scoring kale and cauliflower to make a batch!
Reply
The Food Hunter says
December 07, 2015 at 3:57 pm
This sounds delicious
Reply
Betty Hatfield says
December 19, 2015 at 12:53 am
I just bought a 16 oz. bag of cauliflower crumbles. Would it work in this recipe? I wasn't sure if it would equal a head of cauliflower.
Thanks!
Reply
- Vanessa Croessmann says
  December 19, 2015 at 1:06 am
  Hi Betty, that should definitely work. Each head of cauliflower is slightly different in size and weight anyways. Those 16 oz. are equal to a medium sized head of cauliflower. I often make this soup with frozen cauliflower too :) Hope you like it!
  Reply
Betty Hatfield says
December 19, 2015 at 1:58 am
Thanks so much Vanessa. I happen to have kale too, so I will be making the soup this weekend.
Reply
Lisa says
January 04, 2016 at 10:22 pm
I made this yesterday and its so good! I'm going to try it next time with coconut milk
Reply
- Vanessa Croessmann says
  January 05, 2016 at 2:41 pm
  Isn't it great, Lisa? I made it two days ago. It was a much needed post chirstmas detox soup for me ;) Glad you liked it!
  Reply
Kindra says
January 05, 2016 at 4:04 am
Thanks for your recipe! I picked up some broccoflower at the farmers market and roasted it with olive oil and garlic before adding it to the pot. I also included carrots and red pepper flakes and took your advice on the coconut milk which gave it a creamy consistency. Such an awesome soup!
Reply
- Vanessa Croessmann says
  January 05, 2016 at 2:42 pm
  That sounds delicious Kindra! I'll have to try it with the ingredients you added next time I make it :)
  Reply
Rachel M. says
February 15, 2016 at 11:33 am
I luv this soup so much. I've made it so many times. I luv that its so healthy for you! My rib eating bf even likes it. Thank U!
Reply
- Vanessa Croessmann says
  February 15, 2016 at 11:50 am
  Isn't it great!? I'm happy your bf liked it too. It's great when healthy food that's this delicious :)
  Reply
Aubrey says
April 01, 2016 at 1:02 am
This soup is so yummy and healthy! Do you know how long it will keep in the fridge?
Reply
- Vanessa Croessmann says
  April 04, 2016 at 10:29 am
  Thanks Aubrey, The cauliflower kale soup will keep in the fridge for up to 4 days or 4 months in the freezer. Glad you liked it ;)
  Reply
Stacey says
October 25, 2016 at 10:26 am
Hi there,
Is one serving (1 cup) really 36 calories or is this a typo?
Thanks
Stacey
Reply
- Vanessa Croessmann says
  November 03, 2016 at 1:56 pm
  Hi Stacey, No typo there. It really is that low in calories ;) Enjoy!
  Reply
Sara says
January 23, 2017 at 6:45 am
Lovely soup! So simple and quick. I added 1/2t. Thyme, 1t. Basil and 1t. Marjoram (from the wisdom of Fit for Life cauliflower soup geniusness). It is wonderful!!
Reply
- Vanessa Croessmann says
  January 28, 2017 at 9:31 am
  Hi Sara, so happy you like it. The more herbs in soup the better :)
  Reply
Yuki says
April 13, 2017 at 7:11 pm
This soup is fantastic! It was perfect because I had some cauliflower rice and greens on their last legs. I also cooked it in the Instant Pot pressure cooker (saute the onions and garlic with a bay leaf, then add cauliflower + broth + spices [basil, thyme, marjoram, salt, pepper] and cooked on manual for 2 minutes. QPR, then added the greens. Blended and seasoned to taste. Thanks for the healthy and delicious recipe!
Reply
- Vanessa Croessmann says
  April 17, 2017 at 5:10 pm
  Hi Yuki, Thanks so much for the feedback! I'm so glad you liked it ;) I haven't made this in an instant pot pressure cooker before but now that I know it works, I'll have to ;)
  Reply
Katie says
July 04, 2018 at 11:44 pm
Loved this! Didn't change anything other than olive oil to Frylight (low cal spray) to make it syn free on slimming world. Although mine looks a lot greener than the picture it tastes lovely x
Reply
Margarita says
December 19, 2020 at 5:18 pm
My new go-to soup, This is the best soup I have ever made. It is sooooo easy to make and I love that it has such clean ingredients. It is so thick and filling. Thank you for such a delicious and healthy soup.
Reply
- Vanessa Croessmann says
  December 19, 2020 at 7:39 pm
  Thank you! So happy you enjoyed it ;)
  Reply

Cauliflower Kale soup - Vegan Family Recipes (2024)

FAQs

Why is my cauliflower soup tasteless? ›

Bland cauliflower soup is a result of a lack of seasoning. Here's how to ensure every bowl is packed with flavor. Season twice with salt and pepper: You'll start by seasoning the cauliflower florets with salt and pepper before roasting.

View Details ›

What is the name of the French soup made from cauliflower? ›

Crème du Barry: Cream of Cauliflower Soup

Called Crème du Barry in France, its name lies in history, like many good French recipes. This easy, rich and creamy soup was named after Madame Jeanne Bécu, comtesse du Barry, a famous French beauty who was the last official mistress of the ill-fated king, Louis XV.

Get More Info ›

What brings out the Flavour of cauliflower? ›

There are two really simple techniques that bring out the best in cauliflower: grilling and pickling. Dumping cauliflower florets in a mixture of salt and lemon juice for 45 minutes to an hour turns them into spiky little flavor bombs, delivering high-pitched squeaks in salads, sandwiches or the stew recipe here.

Show Me More ›

How do you add depth of flavor to soup? ›

"If your broth is lacking in savory richness, try adding roasted onion, tomato paste, mushrooms, seaweed, soy sauce, or miso. These ingredients add umami flavor and depth to broth," she says. The choice of ingredient depends on the recipe, though.

Keep Reading ›

How do you thicken cauliflower soup? ›

Add flour or cornflour

Put a tablespoon of either into a small bowl and stir in 2-3 tbsp of the soup until you have a smooth mixture. Stir this back into the soup and bring it to a simmer. Cook for a few minutes to allow the starch granules to burst to thicken, and to cook out any flour flavour.

Why is it called Creme du Barry? ›

The use of stock makes it a velouté; the addition of cream and an egg-yolk makes it a crème. It is named for Madame du Barry, mistress of King Louis XV of France.

Read On ›

What is the mother soup? ›

Initially, Pickowicz posted an Instagram story inquiring if any of her followers also had a "mother soup," which she noted as something that "she had been continuously cooking and feeding with new ingredients." Her original "soup mother" IG story defines a soup mother process as such: "I eat all my soup except for 10% ...

Tell Me More ›

How does Gordon Ramsay make cauliflower soup? ›

Directions

Place the cauliflower florets, potato, and onion in a saucepan with the butter and oil. ...
Add the stock and bring to a boil, then pour in the milk and return gently to a boil. ...
Pour in half the cream, then puree in a food processor or blender, or blend in the pan with an immersion blender.

More items...

Why do you soak cauliflower before cooking? ›

This process – which should last 10-20 minutes - destroys several microbes and large parasites. As cauliflower is highly susceptible to microbial attacks, it should be washed once again. This time, boil some water and put the cauliflower florets in it. Keep for five minutes and remove from the hot water.

What are the healthiest vegetables to put in soup? ›

Root vegetables such as squash and potatoes add a good element of heartiness and fiber. Carrots and zucchini hold up well in broth and kale or Swiss chard add nice flavor, a splash of color and a serious dose of nutrition. Tomatoes and tomato paste give your recipe an Italian twist.

Get More Info ›

How do I fix bland tasting soup? ›

If a soup is tasting bland in the bowl, consider adding acid rather than salt. A squeeze of lemon or lime, or a dash of yogurt or sour cream can add brightness to the bowl. Our Lemony Chicken Soup will make your mouth water.

See Details ›

How do you fix tasteless vegetable soup? ›

Roast or caramelize your vegetables before adding them to your soup to bring out their natural sweetness. Add ingredients like mushrooms, tomatoes, soy sauce, miso, or seaweed to enhance the flavor of your soup. Use fresh herbs like parsley, cilantro, basil or thyme to add fresh flavor to your soup.

What gives vegetable soup that depth of flavor? ›

**Herbs and Spices:** Use a variety of herbs and spices such as thyme, rosemary, oregano, bay leaves, cumin, coriander, or smoked paprika to enhance the taste. 3. **Broth or Stock:** Choose a flavorful broth or stock as the soup base. Vegetable, mushroom, or a combination of vegetable and chicken broth can add depth.

What to add to flavorless vegetable soup? ›

Fresh ginger and garlic. Soy sauce or hoisin (common in Vietnamese soups) The juice of half a fresh lemon or full lime. Fresh, sliced hot peppers, fresh sliced green onion, bean sprouts.

Know More ›

Cauliflower Kale soup - Vegan Family Recipes (2024)