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    You are here: Home » soup » Cauliflower Kale soup

    Cauliflower Kale soup

    November 17, 2015

    Cauliflower-Kale- Soup Recipe Creamy - Vegan Family Recipes
    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.

    Cauliflower-Kale- Soup Recipe Creamy - Vegan Family Recipes
    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.

    Creamy Kale Soup Recipe - Vegan Family Recipes Cauliflower Kale Soup Healthy Recipe - Vegan Family Recipes
    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 :)

    Low Fat low cal Cauliflower Kale Soup Recipe - Vegan Family Recipes Kale Cauliflower Soup Recipe - Vegan Family Recipe Gluten-free Paleo

    Low Fat low cal Cauliflower Kale Soup Recipe - Vegan Family Recipes
    4.91 from 10 votes
    Print

    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.
    Course Soup
    Cuisine gluten-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

    • 1 tablespoon Olive Oil
    • 1 yellow Onion diced
    • 4 cloves of Garlic crushed
    • 1 head of Cauliflower
    • 3 to 4 cups Kale stems removed
    • 10 cups 2.5 L of Low Sodium Vegetable Broth

    Instructions

    1. Chop Cauliflower head into florets and remove tough stems from kale.
    2. 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.
    3. 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.
    4. Blend soup with an immersion blender or in a blender until smooth. Return to stock pot and simmer for an additional 10 minutes.
    5. 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
    • Vegan Mushroom Leek Soup (Healthy & Low Cal)
    • Coriander Carrot Soup - Vegan & GF

    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
    Awesome Vegan Soups Cookbook - Vegan Family Recipes - Vanessa Croessmann

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    Reader Interactions

    Comments

    1. 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
    2. 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
    3. 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
    4. 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
    5. 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
    6. 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
    7. 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
    8. 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
    9. 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
    10. 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
    11. Gin says

      December 07, 2015 at 8:41 am

      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
    12. The Food Hunter says

      December 07, 2015 at 3:57 pm

      This sounds delicious

      Reply
    13. 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
    14. 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
    15. 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
    16. 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
    17. 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
    18. 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
    19. 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
    20. 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
    21. 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
    22. 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
    23. 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

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    Vanessa Croessmann - Vegan Family Recipes - blog, author

    Hi, I'm Vanessa! Mom of 3, a financial planner, recipe developer, photographer, & author of Awesome Vegan Soups. I'm here to share with you my take on family food and show you just how delicious plant-based cooking and baking can be.

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