Cauliflower and kale soup


Soups are one of the easiest way to pack your diet with nutritious foods. Have them for breakfast, lunch or dinner and freeze into portions for those nights when you are too busy to cook.

This recipe can easily double as a pasta sauce.

Cauliflower and Kale Soup

Recipe Type: Soup
Author: The Nutrition Guru and The Chef
Prep time:
Cook time:
Total time:
Serves: 6
Easy and nutritious
  • 1 onion
  • 1 tablespoon olive or sunflower oil
  • 1 head cauliflower
  • 3 garlic cloves
  • 5 cups chicken or vegetable stock
  • 5 large kale leaves
  • 1 tablespoon olive or sunflower oil
  • 3 tablespoons of your choice of milk (optional)
  1. Finely slice the onion and place in a large saucepan with the oil and cook on high until translucent
  2. Roughly chop the cauliflower and garlic
  3. When onion is cooked, add cauliflower, garlic and stock to the pan
  4. Turn heat down to medium and cook for 30 mins until cauliflower is cooked through
  5. Meanwhile, remove the tough central vein from the kale and slice into thin strips
  6. To make the kale chips, lay a handful of the slice kale onto a baking tray lined with baking paper
  7. Sprinkle with salt and 2 tbsp olive oil. Massage this into the kale then place tray under a griller on high and grill for 5 minutes or until the kale is crispy. Set aside as the garnish
  8. When the soup is ready, add the milk to the soup as well as the remainder of the kale.
  9. Blend with a stick blender until smooth (or use a blender)
  10. Garnish with the kale chips
Recipe is also suitable for use as a pasta sauce


Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.