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 Tbs. 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.

4. Reduce the oven to 300°. Toss a quarter of the kale bunch with 1 Tbs. of the 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 Tbs. 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.




is a cruciferous vegetable, it is high in fiber and B vitamins!

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)