Tuesday, October 18, 2016

Mild and Creamy Cauliflower Kale Soup -

I love making easy seasonal soups that are both tasty and healthy. In this recipe cauliflower and kale, two cruciferous anti cancer vegetables, team up with coconut milk to make a mild creamy fall soup just in time for the cooler damper weather.

 I adore soup and can't think of a better way to make sure I get my fill of antioxidant rich vegetables. In addition, this vegan soup has sauteed garlic, onions and turmeric , goes a long way, and is deliciously satisfying.

Greens are not detectable in this soup
Despite that the four key vegetables are bold flavored vegetables, the soup actually tastes mild and pleasant . It's a great way to include more dark greens into your diet, especially for picky family members who will not actually detect the taste of the kale in the soup.

Roast the cauliflower first
This time of the year when it's getting chilly outside, I don't mind turning on the oven to bring a little extra warmth into the house. This recipe calls for roasting a cut up head of cauliflower, which takes about 45 minutes in the oven . 

Then the roasted vegetable is added to the soup pot where the kale and other vegetables are brought to a boil and simmered for about 30 minutes until the soup is done!

I first tasted this soup at my daughter-in-law Wendy's house. I liked it so much I had to have her recipe. I was delighted to know it was vegan and of course gluten free. I loved it's creamy texture and mild taste. Something about it screams comfort food. Maybe it's the cup of coconut milk.

Blended with coconut milk, this soup is the perfect fall soup: healthy, comforting , delicious

1 head of cauliflower broken into flowerettes, roasted
4 cloves fresh garlic
1 large onion, sliced in half moons
Olive oil or olive oil spray
3 cups of kale, deveined and chopped
1 cup of coconut milk
2 cups water
4 cups vegetable broth
1/4 teaspoon of turmeric
Himalayan salt and cracked pepper to taste


Preheat oven to 400
Toss the cauliflower in olive oil and sea salt ( or spray with olive oil spray)
Cover a large cookie sheet with parchment paper and spread the cauliflower over the parchment paper. Roast in the oven for about 40 minutes. Remove from oven and set aside.
In a large soup pot, sautee the onion in olive oil spray until translucent,  add  water, broth ,kale, garlic and roasted cauliflower. Bring to a boil, reduce heat, and simmer for about 25 minutes. Remove from stove, add the room temperature coconut milk and turmeric . Then using an immersion blender, blend the soup until smooth. Ladle into soup bowls and enjoy.

My Notes:

1. This is a great recipe for flu season-since the soup has a powerhouse of protective vegetables: garlic, onion, cauliflower and kale. The garlic and onion contain allicins which are antioxidants that protect against virus and the kale and cauliflower nutrients rich , In addition, it contains turmeric.

2. Keeps well in the refrigerator for 5 days

3. Freezes well

4. If you want to reduce the calories, you could leave out the coconut milk

5. Blended soup is easy to digest making it easier to absorb the nutrients. This is especially helpful for those with absorption difficulties like those with celiac or gluten intolerance. It is a very nourishing soup for anyone who might be ill..

6. You could top each bowl with pumpkin seeds!

7. Yes, this soup is real food and and naturally gluten free. Eat it with a salad for a light lunch.


  1. what a great and healthy soup! Thanks for sharing with SYC.

    1. It is a healthy soup and perfect for a cold damp fall day.

  2. This sounds wonderful-- the perfect, cozy soup for a cold day!

    1. Courtney,
      You said it perfectly- it is a cozy soup for a cold day! thanks for stopping by and commenting

  3. I just love a great soup this time of the year and your Cauliflower Kale Soup looks like a combination we would love! Thanks so much for sharing with us at Full Plate Thursday. Have a great weekend and come back soon!
    Miz Helen

  4. Miz Helen,
    I too love a great soup this time of the year- there is no better time for soup than in the fall and winter

  5. Oh this sounds so warming & comforting. A light, yet delicious soup. The cauliflower and coconut milk would really make this soup nice & creamy. Sounds great Judee!
    Thanks so much for sharing at Healthy Vegan Fridays - I'm pinning & sharing. I hope you're having a great weekend!

    1. Kimmy,
      You are so right. This is a very creamy soothing soup

  6. This soup looks so creamy and good. I love using cauliflower and coconut milk to add the rich creaminess without the dairy and flour.
    Thanks for sharing it with Souper Sundays this week!

    1. I also like a creamy soup without flour and dairy.. this is so much better.

  7. This recipe is so so so perfectttt! I am in love with it!

  8. Sounds so good, perfect for these cold nights we've been having recently. Thanks for sharing with us at the homestead blog hop!

  9. These mouthwatering photos look so appealing! I could eat this several times a week!
    Thank you for sharing your healthy and delicious Mild and Creamy Cauliflower Kale Soup with us at the Plant-based Potluck Party. I'm pinning and sharing.

    1. Thank you Deborah. I appreciate your kind comments about the photos and I'm sure you will love the soup.


Your comments are appreciated. I love knowing who is stopping by to read my posts! Have a great day.