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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
Cauliflower Kale soup
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
Reader Interactions
Comments
rachel @ athletic avocado says
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!
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Vanessa Croessmann says
Thanks Rachel :) My boys only like eating kale in soups :)
Manali @ CookWithManali says
this soup sounds amazing Vanessa! Love cauliflower!
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Vanessa Croessmann says
Thanks Manali :)
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suzi says
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!!
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Vanessa Croessmann says
Thanks Suzi! So happy you liked it! My kids keeping asking me to make it over and over again :)
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Patricia @ Grab a Plate says
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!
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Jenn says
I love cauliflower so much!! I love how quick and easy this soup is. Definitely going to try!
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Sophia @veggies dont bite says
Soups are my thing right now! I love cauliflower in them too. This sound awesome!
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Kelly @ TastingPage says
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!
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The Vegan 8 says
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!
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Howie Fox says
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
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Tish says
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 :)
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Gin says
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!
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The Food Hunter says
This sounds delicious
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Betty Hatfield says
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
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!
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Betty Hatfield says
Thanks so much Vanessa. I happen to have kale too, so I will be making the soup this weekend.
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Lisa says
I made this yesterday and its so good! I'm going to try it next time with coconut milk
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Vanessa Croessmann says
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!
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Kindra says
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!
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Vanessa Croessmann says
That sounds delicious Kindra! I'll have to try it with the ingredients you added next time I make it :)
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Rachel M. says
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!
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Vanessa Croessmann says
Isn't it great!? I'm happy your bf liked it too. It's great when healthy food that's this delicious :)
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Aubrey says
This soup is so yummy and healthy! Do you know how long it will keep in the fridge?
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Vanessa Croessmann says
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 ;)
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Stacey says
Hi there,
Is one serving (1 cup) really 36 calories or is this a typo?Thanks
StaceyReply
Vanessa Croessmann says
Hi Stacey, No typo there. It really is that low in calories ;) Enjoy!
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Sara says
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!!
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Vanessa Croessmann says
Hi Sara, so happy you like it. The more herbs in soup the better :)
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Yuki says
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!
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Vanessa Croessmann says
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 ;)
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Katie says
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
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Margarita says
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.
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Vanessa Croessmann says
Thank you! So happy you enjoyed it ;)
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