I’m sharing a healthy cauliflower kale soup that became my favorite from my Cauliflower Kale Recipes because it’s surprisingly quick, uses just a few simple ingredients, and is ready in under 30 minutes.
I like soups that surprise you. My cauliflower kale soup is one of those.
It tastes brighter than it looks and it’s stupidly easy, ready in under 30 minutes. I love how cauliflower and kale stand up together, not mushy, kinda lively and a little crunchy sometimes.
I even saved it under Cauliflower Kale Recipes and tossed it into my What To Do With Kale Recipes notes because sometimes you need a plan. It’s simple, a bit bold, and something I make again when I dont want to think much but still want to eat something good.
Ingredients
- Cauliflower: Mild and starchy, becomes silky when blended, gives fiber and vitamin C.
- Kale: Earthy slightly bitter, packed with vitamin K and fiber, holds texture in soup.
- Garlic: Pungent, savory, adds depth and aroma, a little goes a long way.
- Olive oil: Brings richness and healthy fats, helps flavors meld, don’t skimp on quality though.
- Potato (optional): Adds creamy body without dairy, gives carbs and makes soup more filling.
- Lemon juice: Brightens flavors, adds gentle acidity and balance, makes soup taste fresher right away.
- Parmesan (optional): Salty, umami boost, small amount lifts everything and adds protein and calcium.
Ingredient Quantities
- 1 tbsp olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 medium head cauliflower, about 1 to 1.5 lb, chopped into florets
- 1 medium potato, peeled and diced (optional for extra creaminess)
- 4 cups low sodium vegetable broth
- 1 cup water (or more for desired consistency)
- 4 cups chopped kale, stems removed
- 1/2 cup milk or unsweetened almond milk (optional)
- 1 tsp kosher salt, plus more to taste
- 1/2 tsp freshly ground black pepper
- 1/4 tsp red pepper flakes (optional)
- 1 tbsp lemon juice
- 2 tbsp grated Parmesan cheese (optional)
How to Make this
1. Heat 1 tbsp olive oil in a large pot over medium heat, add 1 diced onion and cook until soft and slightly golden, about 5 to 7 minutes.
2. Add 3 minced garlic cloves and cook 30 to 45 seconds, don’t let it burn.
3. Stir in the chopped cauliflower florets and the diced potato (if using) and toss for a minute to coat with oil.
4. Pour in 4 cups low sodium vegetable broth and 1 cup water, raise heat to bring to a simmer, then reduce heat and cook until cauliflower and potato are very tender, about 12 to 15 minutes.
5. Add 4 cups chopped kale (stems removed) and cook until wilted, about 3 to 5 minutes.
6. Use an immersion blender to puree the soup until mostly smooth but still a little textured, or carefully blend in batches in a regular blender, returning it to the pot.
7. Stir in 1/2 cup milk or unsweetened almond milk (optional) for extra creaminess, then add 1 tbsp lemon juice.
8. Season with 1 tsp kosher salt, 1/2 tsp freshly ground black pepper and 1/4 tsp red pepper flakes if you like heat; taste and adjust seasoning.
9. Serve topped with 2 tbsp grated Parmesan cheese (optional) and an extra splash of lemon if you want it brighter. Enjoy warm.
Equipment Needed
1. Large soup pot (4 to 6 quart)
2. Chef knife
3. Cutting board
4. Wooden spoon or silicone spatula
5. Measuring cups and spoons
6. Immersion blender or regular blender (blend in batches if needed)
7. Ladle for serving
8. Box grater or microplane for the Parmesan
9. Vegetable peeler (optional if youre using the potato)
FAQ
Cauliflower Kale Soup Recipe Substitutions and Variations
- Olive oil: use avocado oil for a higher smoke point, melted butter for richer flavor or grapeseed oil for a very neutral taste
- Potato (for extra creaminess): swap with cooked sweet potato, parsnip, or a can of white beans pureed for similar body
- Milk or unsweetened almond milk: use oat milk for creamier texture, light coconut milk for a little richness, or regular cow milk if you have no dairy issues, dont worry if texture varies
- Parmesan cheese: replace with nutritional yeast for vegan umami, Pecorino Romano for a saltier tang, or a small splash of soy sauce to boost savory depth
Pro Tips
– Roast at least half the cauliflower (and the potato if you use one) instead of boiling everything. The caramelized edges add a nutty, deeper flavor and if you save a few roasted florets to drop in at the end you get nice texture. It’ll take a little extra time but it’s worth it.
– Let the onion brown properly, dont rush it. A sweeter, golden onion layer makes the whole soup taste richer. And be careful with the garlic — add it late and just until fragrant so it doesnt turn bitter.
– When pureeing hot soup in a blender, only fill it halfway, vent the lid and cover with a towel so it doesnt blow the top off. Or use an immersion blender and pulse, leaving a bit of texture. Texture matters, so dont overblend to baby-food smooth unless thats what you want.
– Finish at the end: add the lemon and cheese after blending and taste for salt. If you want vegan, swap Parmesan for nutritional yeast and stir in a little olive oil for mouthfeel. For leftovers, the soup thickens when chilled so thin with a splash of broth or water when reheating, and if you plan to freeze leave out the milk or cheese and add them back after thawing.
Cauliflower Kale Soup Recipe
I’m sharing a healthy cauliflower kale soup that became my favorite from my Cauliflower Kale Recipes because it’s surprisingly quick, uses just a few simple ingredients, and is ready in under 30 minutes.
6
servings
115
kcal
Equipment: 1. Large soup pot (4 to 6 quart)
2. Chef knife
3. Cutting board
4. Wooden spoon or silicone spatula
5. Measuring cups and spoons
6. Immersion blender or regular blender (blend in batches if needed)
7. Ladle for serving
8. Box grater or microplane for the Parmesan
9. Vegetable peeler (optional if youre using the potato)
Ingredients
1 tbsp olive oil
1 medium onion, diced
3 garlic cloves, minced
1 medium head cauliflower, about 1 to 1.5 lb, chopped into florets
1 medium potato, peeled and diced (optional for extra creaminess)
4 cups low sodium vegetable broth
1 cup water (or more for desired consistency)
4 cups chopped kale, stems removed
1/2 cup milk or unsweetened almond milk (optional)
1 tsp kosher salt, plus more to taste
1/2 tsp freshly ground black pepper
1/4 tsp red pepper flakes (optional)
1 tbsp lemon juice
2 tbsp grated Parmesan cheese (optional)
Directions
- Heat 1 tbsp olive oil in a large pot over medium heat, add 1 diced onion and cook until soft and slightly golden, about 5 to 7 minutes.
- Add 3 minced garlic cloves and cook 30 to 45 seconds, don't let it burn.
- Stir in the chopped cauliflower florets and the diced potato (if using) and toss for a minute to coat with oil.
- Pour in 4 cups low sodium vegetable broth and 1 cup water, raise heat to bring to a simmer, then reduce heat and cook until cauliflower and potato are very tender, about 12 to 15 minutes.
- Add 4 cups chopped kale (stems removed) and cook until wilted, about 3 to 5 minutes.
- Use an immersion blender to puree the soup until mostly smooth but still a little textured, or carefully blend in batches in a regular blender, returning it to the pot.
- Stir in 1/2 cup milk or unsweetened almond milk (optional) for extra creaminess, then add 1 tbsp lemon juice.
- Season with 1 tsp kosher salt, 1/2 tsp freshly ground black pepper and 1/4 tsp red pepper flakes if you like heat; taste and adjust seasoning.
- Serve topped with 2 tbsp grated Parmesan cheese (optional) and an extra splash of lemon if you want it brighter. Enjoy warm.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 406g
- Total number of serves: 6
- Calories: 115kcal
- Fat: 3.4g
- Saturated Fat: 0.8g
- Trans Fat: 0.02g
- Polyunsaturated: 0.33g
- Monounsaturated: 1.8g
- Cholesterol: 4mg
- Sodium: 353mg
- Potassium: 483mg
- Carbohydrates: 16.5g
- Fiber: 3.7g
- Sugar: 3.5g
- Protein: 5.4g
- Vitamin A: 4083IU
- Vitamin C: 97mg
- Calcium: 119mg
- Iron: 1.2mg
