Curried Cauliflower Rice Kale Soup is one flavorful healthy soup recipe to keep you warm this season. An easy paleo soup recipe for a nutritious meal-in-a-bowl. Roasted curried cauliflower “rice” with kale and even more veggies to fill your bowl! A delicious vegetarian soup to make again again! Vegan and Whole30 friendly!
Soups on y’all! I feel like Friday’s, during colder months, should be soup days (PHO Sure!). Or healthy soup days in general so that you can make a big batch and enjoy all weekend, right? Like for instance… Curried cauliflower rice kale soup. It’s better than Campbell’s mmm mmm good. LOL!
Today this Corny Cotter is teaming up with some pretty FABULOUS blogger babes! We’re bringing you a roundup of tasty healthy soups to make this season! I’ll get started by sharing a little how to video all these AMAZING soups, and then we can jump to my curried cauliflower rice kale soup at then end. Sound good?
How to make Curried Cauliflower Rice Kale Soup (1 minute video)
Let’s face it, we started the week off right with a healthy Italian Sweet Potato spaghetti bowl, might as well end it the same way. Snappy, healthy, bowls of goodness! You know, to even out the chocolate caramel goodness in the middle. That’s my logic.
Bring on the SOUPS!
Let’s begin, shall we?
Thai Slow Cooker Chicken Noodle Soup from Taylor at Food Faith Fitness!
YUM! This crock pot chicken noodle soup has a Thai spin! It uses butternut squash noodles to keep it gluten free, paleo friendly and under 300 calories and 3 SmartPoints! A low-carb option is included!
Crock-Pot Chicken Tortilla Soup with Kale from Lee at Fit Foodie Finds!
Slow Cooker Sausage Kale Soup from Brittany at Eating Bird food!
Paleo Creamy Broccoli Soup with Crispy Shallots from Gina at Running to the Kitchen!
Green Chile Vegetable Soup from Lexi at Lexi’s Clean Kitchen!
So about this curried cauliflower rice kale soup.
OK really it’s one of my favorites. All that curry and turmeric, it’s like a little spice of heaven. I mean slice of heaven. And don’t worry. , You won’t turn yellow. Although you may have a “golden” from all that wonderful nourishment. Ha ha see what I did there?
The great thing about this cauliflower soup recipe is that you don’t even have to make real rice. Nope, it’s that easy! We’re making cauliflower rice instead. Roasted curried cauliflower rice. And it literally takes about 20 minutes to make the “rice,” then you throw it in the soup along with all the rest ingredients. Those POWER nutrient ingredients like kale, CURRY, and broth.
I would call this is a “detox” soup, but I don’t want you to think that eating my brownies mid week is a bad thing. Nope, it’s all about the dark chocolate superfood. And a little bit of balance.
Yes yes, I know detoxes, turmeric, and curry are all the rage right now, but it’s probably a good thing. Maybe we take advantage of this trend? It does wonders for the body, well natural detoxes that is. It just means we PACK more antioxidants, anti-inflammatory foods, and nutrients into our diet. Ya, I like that trend. Soothing to body and the soul.
Trend setting aside, a simple, healthy soup recipe is a great staple to have around. This curried cauliflower rice kale soup is a crowd pleaser for everyone. It’s Paleo, and vegan, and dairy free, and gluten-free, and all those dietary labels. But in all honestly, when it comes down to it, this soup is just a healthy recipe packed with real food. Big bold and hearty flavors and yet still healthy.
So if you have 45-50 minutes and a refrigerator full of veggies, that’s basically all you need. Oh and curry spices. Crucial.
Let’s get to this oh so delicious roasted curried cauliflower kale soup recipe.
PS. You can totally freeze this and use it for later. Another perk for a veggie packed soup.
Curried Cauliflower Rice Kale Soup {Paleo, Vegan Friendly}
Ingredients
- 5-6 cups of cauliflower florets (about 3-4 cups when "riced'). See notes.
- 2- 3 tbsp curry powder or curry seasoning (turmeric should is usually included in the curry seasoning/powder)
- 1 tsp garlic powder
- 1/2 tsp cumin
- 1/2 tsp paprika
- 1/4 tsp sea salt
- 2-3 tbsp olive oil for roasting
- 3/4 cup red onion chopped
- 1 tsp minced garlic
- 2 tsp olive oil or avocado oil
- 8 kale leaves with stems removed and chopped
- 2 cups (5oz) chopped carrots
- 4 cups broth (vegetable or chicken if not vegan)
- 1 cup almond milk or coconut milk (the drinking kind works best and is smoother).
- 1/2 tsp red pepper or chili flakes (use less if you don't want as spicy)
- 1/2 tsp black pepper
- salt to taste after cooked.
Directions
- preheat oven to 400F.
- In a small bowl, toss your cauliflower florets with the curry powder, garlic powder, cumin, paprika, salt, and 3 tbsp oil.
- Spread the cauliflower florets on a baking dish or roasting pan. Place in oven and roast for 20 -22 minutes until tender but not overcooked. slightly under cooked.
- Remove and set aside.
- While the cauliflower is cooling, prep the rest of your veggies but chopping them up on cutting board.
- Next place cauliflower florets in a Food Processor or blender and pulse a few times until the cauliflower is chopped or "riced." See picture in post.
- Once all the cauliflower is riced and kale/veggies are chopped, prepare your cooking pot.
- Place onion, 2 tsp oil, and minced garlic in large stock pot. Sautee for 5 minutes until fragant.
- Next add in your broth, milk, veggies, cauliflower "rice," and the red chili pepper and black pepper.
- Bring to a quick boil (make sure milk does get too hot), then simmer for another 20 minutes or so until veggies are all cooked. .
- Add dash of sea salt if desired once ready to serve.
- Garnish with herbs and nut/seed crackers crumbles..
Recipe Notes
Notes on making cauliflower rice -> If you don't have a food processor, just finely chop the cauliflower. You can also buy pre riced cauliflower and roast it. Be sure not to over process the cauliflower when cooked. You don't want to make a puree. Just lightly chop.
Feel free to use other veggies besides kale and carrots. All work great.
I found that almond milk works great in this recipe. Keeps it light and smooth. Cashew and coconut milk work as well.
If you are not paleo or vegan, you can add other toppings such as crackers, nuts, cheese, etc. You can also add in cooked chicken or meat.
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Nutrition Per Bowl
Alright friends, I think you’re pretty stocked up on soup ideas now, right? Stay warm and ‘yer SOUP ON!
What’s your go to healthy soup recipe?
Have your ever tried curried cauliflower or cauliflower rice in a soup?
p.s I know what you’re thinking, it’s Friday, I don’t want to cook. No PROB, JUST PIN THIS RECIPE for later. That’s what I call Meal Prep Perfection! Cool?
Cheers!
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I’ve put cauliflower rice in a lot of things but never soup. I must try!
oh girl, you will loooooooooove!
Making this now! Did you add cumin or tumeric to the water? How’d you get the yellow colour?
I added turmeric and curry which makes it really yellow. Hope that helps!
Hi, how much of curry and turmeric did you add? Same amount each (2-3 tbsp?)
Thanks!
Do you have a curry powder Blend? Turmeric is usually included. If not let me know and I can give you substitutions
How is this 20 carbs per serving! Gasp!!! Looks amazing!
I think I added to many carrots 😂 . Feel free to substitute. I’ll recalculate again
This is the best soup I have ever made. Thank you sooooo much for the recipe!! Also, I couldn’t even finish one serving, made it into 8 servings instead of 4, it’s so filling!!
Woohoo so glad you liked it Jonica.
Love the cauliflower hack! It sounds lovely and so much texture from ALL the veggies!
Add some roasted chickpeas and we can PUMP up that texture, right? thought of you. Chickpea lovers unite!
I’m just now hitting soup ready. I can’t wait to dig into these!
hit hard girl! haha
So many tasty soups! I’ve been loving soup already–I always get a hankering for it once it starts getting chilly and considering it was in the 30s when I woke up this morning–well yeah, MORE SOUP PLEASE.
30? Ugh. I’m in flip flops and shorts. Texas is weird. It’s 90F
I LOVEEEEEE curry and cauliflower together….but cauli RICE?! This is bombbbbbbbbbbbbbbbbbb! I wish we were eating it together!!
so thought of you! low carb love! hehe
All of these soups sound fantastic and COZY! It’s like an instant immunity boost to the body! 🙂
for sure. I need all the immunity boost i can get. haha! I’m tired. can you relate?
You and I are definitely on the same wavelength this month. It’s all about that Fall goodness. It’s the beauty of getting in some hibernation. Speaking of which, I have nothing on the agenda today, outside of taking care of the little one, and I’m going to enjoy the nothingness of it all.
Soups up!
P.S. I can’t get on the golden train even though I want to. It interacts with my anti-depressant for the postpartum. I will save this though so I can make it when I’m off the meds.
I did not know this about the turmeric interference. Oh I am so researching. Thanks for letting me know! <3 you
I love cauliflower in all the things… I don’t know why I haven’t put it in a soup! I’m ready for some cooler weather here… it’s supposed to be 90 again next week. Welcome back, right?! Booooo…
I’m just going to crank up the A/C and make soup anyway. I love crockpot chili, and I want o try this out too!
what? let’s just hop back on a plane to Italy. It’s cooler there and we have plenty of soups to try. Mmmm k?
p.s. how are you not jet lagged?
Yum I love cauliflower and this recipe looks absolutely delicious!
I can’t wait to try it out, especially now with the cooler weather 🙂
http://www.justbeingbrooklyn.com
let me know if you do Brooklyn!
OMG I CANNOT WAIT TO MAKE THIS!!!!!!!!!! <3
so thought of you! add lamb and it’s MAGICAL!!
It all looks amazing – I wish I was not so lazy! 🙂
I love having you as part of our little group! This cauliflower soup sounds and looks AMAZING!
it’s so fun being part of it! Thankful for you LOVELY friends. <3
CANNOT wait to try this one. The curry, the kale, cauliflower RICE… sounds amazing!
let me know if you do Laurel!
I’ve never put cauliflower rice in my soups. That’s an awesome idea! I loooove this recipe 😉
let me know if you try it friend!
Ooooooooh, this looks so comforting and delicious! Definitely the ultimate fall recipe!
for sure! It’s summer soon where yo are though, right? you ready for warmth? hehe
Soup is my favorite 🙂 I love the idea of using cauliflower rice in soup. Delicious and light.
thank you friend! <3 i so thought of you. Curry!! <3
Such a great round up of recipes. Love the idea of curried cauliflower rice. Well done. 🙂
Thanks friend!
I made this a few days ago and loved the texture. Next time though I’ll omit the hot pepper flakes. Thanks for the recipe.
Thanks for the feedback Beth. Was it too spicy?
The pepper flakes made it too hot (not so much that we couldn’t eat it). And it’s definitely in my recipe binder and will be made often. I love veggie soups!
Oh yea, totally understand. My husband loves hot/spicy so I add them to everything. Haha
I didn’t use the pepper flakes and even without it’s super spicy.
Definitely can use a nice warm bowl of soup here. LOVE this!
Cauliflower is super versatile. Also like the paleo option.
I so agree! let me know if you try it!
I just made this and had 1 bowl…then 2 small scoops. This soup is SERIOUSLY so delicious, Lindsay. Love it!
oh yay! I’m so glad jen! It’s one of my fav too!
Would Cashew milk work?
for sure! keep me posted!
I just made this for dinner-in date night last night! I think I added too many red pepper flakes, so it got way too spicy super quick. I remedied by adding another can of light coconut milk. I also didn’t finely chop the veggies since my blood sugar was low and I was dying to eat (Type 1 Diabetic!) so I threw about half the veggies in the blender after simmering and put them back in. For an added protein punch, I put about 2 shredded chicken breasts in as well. YUM.
OH i like the way you think!! totally trying that next. Thanks friend!
Just made this soup and it was amazing!!! I did add spinach because that is what I had, but this was perfect!!! Thank You so much!!!
I”m so glad!! love the spinach addition!
How was the soup after adding spinach?
Cauliflower in a soup???? Wow! Sounds interesting and cool Lindsay. I had heard about Broccoli soup but not cauliflower. So, this is new to me and I will try this for sure as I love cauliflower and broccoli. 🙂
let me know if you like it Edgar! We love cauliflower, hehe!
The soup was very tasty Lindsay 🙂
The garlic’s flavor was too good!
Thanks for the recipe! 😀
so glad to here Edgar! thanks for reporting back.
This sounds yummy – I’m going to give it a try. I am a huge fan of cauliflower rice but hate the mess it makes when I grate it (don’t have a food processor). I buy the frozen riced cauliflower in a steam-in-bag at my grocery store. Do you think I could use it instead? Would I need to roast it or is that step to just soften the cauliflower (i.e. no browning)?
I’ve actually done that before too! I bought pre riced cauliflower. Drained water, roasted on a baking sheet with the spices before putting it in the soup. So it totally works! Let me know if you try it!
Finally tried it – worked out real well. Very tasty! Thanks for the recipe!
This soup looks incredible! I just bought some cauliflower too! I can’t wait to make it! Thanks!
awesome! let me know if you try it.
This soup sounds amazing!! anyway you can use the premade cauliflower rice..i don’t have a food processor?
Thanks!
totally! I’ve done that before as well.
Trying this tonight!!! Any fav veggie add-ins now that a few have tried it? I was thinking chick peas and carrots? But would LUV some suggestions!
Oh you should roast the chickpeas the the cauliflower! Then add them to the soup later. YUM! Carrots would work too. Or even beets. Keep me posted!
Very colorful 🙂 I always used to have variety of soups, this will be added to my list from this day!
Is it the milk that gives it so many carbs? Could i use heavy whipping cream instead
no, probably the carrots and sometimes kale can add some. I would switch out carrots if you’d like. No prob!
This recipe looks amazing! I’m really new to cooking and therefore really need to follow a recipe step by step. How would you recommend I adapt this recipe to make in the crockpot? Also would you recommend adding tofu?
Thanks!!
I think the crock pot would be great but super fast! maybe low for 1 hr to 90 minutes. Let me know if you try it. Tempeh or tofu would be great too.
I tried the cauliflower rice curry soup and it was fantastic. I did make a few adjustments as It was my first time trying my hand at anything involving curry. I only used 2 tbsp of curry. a whole can of coconut milk, then added a few splashes of red boat fish sauce and coconut aminos as I am doing the whole30 challenge. I added some shrimp in the very end for added protein. It turned out incredibly flavorful! Thank you for the idea. Will definitely make again!
that sounds wonderful!! i will for sure be trying that next.
I don’t see any tumeric in the recipe. Am I missing something?
Hi Lynn! You can add more turmeric if you would like, but I used it in the curry powder/seasoning. It’s combined. Sorry I didn’t specify.
Love curry, can’t have enough of it! What a clean and delicious soup this is! On my to-try list! thanks for sharing!
me too! Let me know if you try it Savita!
Find your recipe here: http://robustrecipes.com/16-gluten-free-soups-for-when-youre-sick/ 🙂
Can this soup be frozen?
sure, I don’t see why not. Flavor might not be as strong when thawed, so add in more spice when you reheat. Does that make sense?
I made this soup this afternoon and it is delicious! The only changes I made were:
1) Instead of mixing the cauliflower in a bowl, I threw the cauliflower, spice mixture, and oil into a big ziploc bag and shook, shook, shook. and….
2) I added a bit of salt.
This is a keeper!!!
Wonderful! Thanks for letting me know about the changes! YUM!
Great recipe Lindsay. Now that winter is over, I am saving it for the next colder occasion. Thanks for sharing
great! keep me posted!!
Trader Joe’s sells califlower rice already “riced”….. think that would make a good alternative to making it myself? Save myself those 20 precious minutes with a toddler, ya know? 😉
So hungry for this right now!
That sounds wonderful.
( https://www.thetaylorsauce.com/new-york-summer-in-the-hamptons/ )
This soup looks incredible!
Hey, Lindsay! I’ve been eying this soup for like, ever. I finally made it tonight. LOVED it!! So so good. I love anything cauliflower and anything curry and anything soup, so this was like heaven in a bowl for me. Definitely will be on heavy rotation here!
Oh I am so glad friend! I love it too. Did you add anything else to it? I love hearing how other people made it.
Nope, I didn’t add anything else. Made it exactly like the recipe. So so good!
I made this and it was so delicious. I didn’t have almond milk so I used heavy cream and cut back a little on the carrots to make it more keto friendly it was so delicious that I had a hard time to control myself not to eat the whole pot. I think the roasted cauliflower is what makes it so delicious. Thanks for the recipe .
★★★★★
Oh yay! Great idea with the cream. Love the extra richness Nancy!
I’m ALL for soup Fridays! Especially if this soup is involved 🙂
So, this is on my stove top as i type and my hub is getting hangry! Seriously tho, my mother in law is battling some kind of lung disease with tests galore coming up, anyway, she really is much more of a holistic person so I’m making a batch for her. Healing is also mindset, if anything. Thanks so much for this recipe!
Oh wonderful Lisa! Hope you all enjoyed it
And I hope your mother in law heals soon. Sending love and prayers.
Thank you 🙏
Hi!
I don’t have a food processor but Trader Joe’s sells riced cauliflower.. how would the recipe change in this case? Would you simply season it?
Totally! I would roast it a bit with seasoning too. I’ve done that before. I’ll update the recipe notes.
Just made this with bagged riced cauliflower. I didn’t roast it and I’m sure that would amp up the flavor. It’s still tasty and next time, I need to chop the kale into smaller pieces. Thanks for the recipe.
Thanks for your feedback Deb! Yes, roasting it helps a lot but you can certainly skip that step in a hurry. Glad you liked it either way.
I added 3 cubed potatoes, a can of of chickpeas, and a can of chopped whole tomatoes. I really loved this recipe. Often recipes are under-spiced but this was not. Thank you. I will definitely make this soup again!
I love the addition of potato and chickpeas! So trying that. Thanks for the inspiration
And yay for spices! Haha I always add a ton
I added 3 TBSP of slivered almonds and 1/4c of freshly squeezed lemon juice. So good!
Oh yum! Great idea Joanna!
A little lime and coconut sugar brought this around for me!!! For some reason mine ended up a little bitter before the additions. So good! Thanks 🙂
That’s a great tip! I’ve learned that certain paprika’s can taste bitter if cooked in certain pans. I wonder if that was it? I’ll be sure to add your notes to remedy that! Thanks
I think my new favorite color might be yellow. I mean Gold! Cause golden food makes you “glow.” Right? Yes! This Curried Cauliflower Rice kale Soup is one POT OF GOLD! See what I did there? Seriously y’all! An easy paleo soup recipe for a nutritious meal-in-a-bowl. Bowl recipes are my jam! Vegan and Whole30 friendly! Yeeeeehaw!
Delicious! What a fun idea to add cauliflower rice to a soup..brilliant! The roasted curried cauliflower alone will be a new staple in my house. I added some ground turkey to the soup (something about guys not believing soup is a meal??)… This was the perfect New England winter meal. Thanks for a winning recipe!
That’s such a great idea! I love the ground turkey! gonna try that. Thanks Margaret.
This is what is awesome about Pinterest! Just found this recipe and love it! I did go lazy and used frozen riced cauliflower (Trader Joe’s) and skipped the roasting. I cooked everything in my Instant Pot on soup setting. I did NOT use pressure cook mode and used glass lid. I feared the Almiond Milk might not stand under pressure. Anyway, I live it and I love spicey..so was perfect! Thank you for the recipe.
Yay!! I’ve had people
Make this in the instant pot before I just forget to update the recipe with those notes. So thank you! How long did you cook?
Mmmm… I haven’t tried this yet, but I just printed the recipe. I know I will love it. Looking forward to trying it!
Wonderful! Keep me posted Joy!
I made this today and it is delicious! I used a can of coconut milk to keep it Whole30 compliant. I also used more chicken stock (My 8 kale leaves seemed to be a whole lot in the pot) but I’m glad I did because the broth is Amazing!
Wonderful! So glad. Love the coconut milk swap!
My husband just tried it and he loved it too! 🙂
I just made this today. Absolutely delicious! I used canned coconut milk to keep this whole30 compliant and I thought it was perfect
What is that green little round erb on top?
What are the dark grain looking things in the photo of the soup? It looks like wild rice, but I don’t see anything in the recipe that looks like what I’m seeing. I guess it could be the kale but just doesn’t look like it.
Oh I think that was just some of the kale that didn’t get mixed all together. That or it might have been herbs. I threw a TON on for photo garnishing. Haha. My photo editing make it look like rice. LOL! Sorry about that.
Happy to have tried this. Reheated well. Filling and felt very clean eating. Overall, I needed a different texture though. If I make again, might add some garlic “chips” or something else to the top that isn’t seeds.
I love your additions, thank you!
Thumbs up! This is still cooking, but it tastes delicious, and I’m having to “step away from the stove” to keep from drinking it right out of the pot.
I love all things cauliflower, especially when curry flavors are involved, and I’m happy about the trend of stores selling frozen “cauliflower rice,” which makes it easy to indulge my cauli-passion. Add kale, and you’ve got a winner.
Thanks for this wonderful recipe! This is one to put on repeat.
Simply the best ! Toast some pepitas and squeeze a little lime on it , just for crunch and extra brightness! FIVE STARS !!!!!!!
oh you are the best!!! <3
This was delicious! My boyfriend made it last night, and it was spectacular. We really enjoyed it, and now I’m looking forward to heading home from work to eat the leftovers 🙂
Thanks!
woohoo so glad Danielle!
Just made this soup. I questioned it as I normally don’t care for califlower but once it was ready to eat I’m so glad I made it! Delicious! Loved the kale! Can’t wait to eat this everyday for lunch going forward!
wonderful! so glad Lyndsay! Enjoy. Kale yeah! haha
First time and I made a double batch! We loved it!!
What are the nuts and herbs you recommend on top? I noticed that after we ate!! I was thinking papitas and some herb? What do you say?
Thank you!!
yay for double batch! I like to top with pepitas and a touch fresh oregano or marjoram to ease the curry spice. marjoram is synonymous with oregano, so both work. Hope this helps!
I made this soup and loved it!!
I used just a pinch of the pepper flakes, and I added about a teaspoon of ground coriander seeds… love that with curried cauliflower. I’m also a little heavy handed with the salt. It’s a great recipe, and I”ll definitely make it again.
cardamom! not coriander… I always mix those names up!
OH wonderful! Love the addition of cardamom seeds. I have to try that next alicia!
Hi there
I have a bag of rice cauliflower. Do I still have to place it in the oven to roast with spices or can I just put it all in a pot together and let it cook?
I would to give it that nice roast flavor. Then just add to soup. Easy peasy!
Absolutely love this recipe! Thank you for sharing. I added roasted chick peas and loved the addition.
★★★★★
That’s a great idea! Love that chickpea addiiton
Cooking is an art. Thank you for your great recipes. It’ s so good.
I just made this soup for lunch. I was looking for a healthy curried soup. This rocked!!! I loved everything about it. I didn’t have any carrots, so I substituted chopped up spiraled beets. I thought about using my canned coconut milk, but I went with your recipe and used cashew milk from my fridge. Thanks so much for posting this, I saved it in my favorites!!
★★★★★
Oh yay! So glad! Love the idea of using leftover beets and the cashew milk Perfecto Lynette!
okay okay now with all these comments saying how good this is i am definitely going to have to give this a try! Haven’t thought about cauliflower in my soup but think i will be trying this recipe this week. hopefully i can make mine look half as good as yours came out Lindsay! Thank you for the share!
Yay! Go for it Kade!
Has anyone done this on “Stew” function in an Instant Pot, or as a slow cooker recipe? I don’t have a stock pot but I’m dying to try this recipe. Small apartment with limited kitchen space, and we’ve managed without a stock pot so far!
Actually! I had a reader do this is in IP! It was in the video posted on FB. I think he did pressure cook 10 minutes.
Awesome, thanks!