Cauliflower Kale Soup

10 40 331
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Cauliflower Kale Soup
Health Highlights


1 large head Cauliflower (trimmed into florets)
5 tbsp Extra virgin olive oil
1 pinch Kosher salt
1 dash Black pepper
4 cup Kale (stems removed, torn)
1 medium Yellow onion (diced)
2 medium stalk(s) Celery (diced)
3 clove(s) Garlic (minced)
7 cup Vegetable stock/broth
1/3 cup Pine nuts, dried


1. Preheat an oven to 450°F.

2. Toss the cauliflower with 2 Tbsp olive oil and season with salt and pepper.

3. Place on a baking sheet and roast until the cauliflower is tender and the edges are browned and crisp, about 20 minutes. Set aside to cool.

4. Reduce the oven to 300°F. Toss 1/4  of the kale bunch with 1 Tbsp of olive oil and season with salt. Place on a baking sheet and roast until the kale is crispy, 10 – 15 minutes.

5. Meanwhile, in a Dutch oven over medium heat, add 2 Tbsp olive oil and cook the onion and celery, stirring occasionally, until tender, about 8 minutes.

6. Add the garlic and cook, stirring constantly, for 1 minute. Season with salt and pepper. Add the cauliflower and broth, increase the heat and bring to a simmer. Reduce the heat to medium-low, cover and cook for 10 minutes. Stir in the remaining kale, increase the heat to medium and cook, uncovered, for 10 minutes.

7. Working in batches, puree the soup in a blender until smooth. Return the soup to the pot and adjust the seasonings with salt and pepper.

8. Top with the crispy kale and pine nuts and serve immediately.


Nutrition Facts

Per Portion

Calories 331
Calories from fat 229
Calories from saturated fat 29.3
Total Fat 25.5 g
Saturated Fat 3.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 14.0 g
Monounsaturated Fat 33 g
Cholesterol 0
Sodium 1140 mg
Potassium 1026 mg
Total Carbohydrate 21.6 g
Dietary Fiber 8.2 g
Sugars 9.8 g
Protein 7.8 g

Dietary servings

Per Portion

Meat Alternative 0.3
Vegetables 5.7

Energy sources


Meal Type(s)