Vegan Nettles Soup with Kale & Cauliflower

14 40 234
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Vegan Nettles Soup with Kale & Cauliflower
Health Highlights


1 large White onion
1 large head Cauliflower (stem and green removed, chopped roughly into 1"- pieces)
2 tbsp Coconut oil
1/4 cup Water
4 cup Nettle (loosely packed leaves)
2 cup Kale (chopped and loosely packed)
1/2 cup pieces Button mushrooms (minced)
9 cup Vegetable stock/broth, low sodium
4 tbsp Coconut cream (skimmed from the top of a can of chilled full fat coconut milk)
3 tbsp Apple cider vinegar
1 tsp Maple syrup, pure
1/2 tsp Hot pepper (chili) flakes
1/2 tsp Sea Salt
1/2 tsp Black pepper


  1. Set a skillet over medium-high heat.
  2. Add the onion and dry-fry, stirring occasionally, until the onion begins to caramelize and blacken. Add the cauliflower, ghee and water. Cover but leave the lid slightly ajar to let the steam release. 
  3. Cook for another 10 minutes. Remove the top and cook for another 5 minutes, stirring frequently. The cauliflower will soften and caramelize along with the onions and get a deep, rich flavour.
  4. Carefully snip the leaves of the nettles from the stem, rinse well and drain.
  5. Fill a heavy-bottomed soup pot with nettles, kale, mushrooms and vegetable stock. Set over medium-high heat and bring to a rolling boil for 10 minutes.
  6. Add the coconut cream, vinegar, maple syrup, red chili pepper, salt and pepper. Add half of the cooked cauliflower and onion to the pot.
  7. Using an immersion blender, blend everything in the pot together until smooth and creamy. Add the rest of the cooked cauliflower onion. Serve hot with a drizzle of smooth coconut cream!

Nutrition Facts

Per Portion

Calories 234
Calories from fat 120
Calories from saturated fat 96
Total Fat 13.3 g
Saturated Fat 10.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 11.2 g
Monounsaturated Fat 24.7 g
Cholesterol 0
Sodium 463 mg
Potassium 1174 mg
Total Carbohydrate 26.5 g
Dietary Fiber 12.7 g
Sugars 10.7 g
Protein 8.4 g

Dietary servings

Per Portion

Vegetables 6.0

Energy sources