Vegan Kale and Cauliflower Soup (2024)

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This healthy cauliflower kale soup is a delicious, nutritious and an easy way to eat more kale. It’s easy to make with just a few simple ingredients and is ready to enjoy in under 30 minutes.

Recipe Features

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:

• quick and easy: you’ll need less than 30 minutes and just 8 simple ingredients
• dietary needs: vegan, gluten-free, oil-free, nut-free, sugar-free
• nutrition features: low-fat, low-carb, low-calorie
• budget-friendly
• delicious creamy texture thanks to the cauliflower!
• stores well so great for meal prep and batch cooking

Ingredient & Substitution Notes

• 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
• broth – any store-bought or homemade vegetable stock or bouillon powder/cubes works
• kale – can be substituted with spinach or chopped Swiss chard

Complete list of ingredients and amounts and instructions is located in the recipe card below.

Step-by-Step with Photos

Step 1. Saute the Veggies. 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. Add the Herbs & Carrots. 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. Cook the Soup. 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. Blend the Soup. 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 with the unblended portion and mix them together.

Step 5. Stir in the Kale. 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.

Notes & Tips

• 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.
• Serve on its own, with a sandwich or wrap, salad like my kale caesar or a nice, big slice of warm bread.
• For “cheesy” soup like my cauliflower wild rice soup, blend in up to 1/3 nutritional yeast when you blend the soup.

Storing & Reheating

• 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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Originally published May 14, 2015.

posted by Deryn Macey on March 8, 2021

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