Infused with warm spices and plenty of nutrients, this Curried Cauliflower Soup Recipe is bright, light, creamy, and easy to make. Guaranteed to warm you up from the inside out, it’s a hearty, low-carb option you can feel good about. Pair it with gluten-free bread, salads, and all your favorite main courses!
Why You’ll Love This Curried Cauliflower Soup
A longtime reader favorite, there’s so much to love about this soup! So, to save time, we’ll just name a few.
- From start to finish, it’s ready in 45 minutes.
- Naturally gluten-free, dairy-free, vegan, and low-carb it fits a wide variety of dietary needs.
- Full of veggies including cauliflower, kale, and carrots.
- The warm spices and rich flavor will fill you up without weighing you down.
- Leftovers store well so you can enjoy quick meals throughout the week.
Health Benefits of Cauliflower
Not only is it tasty and used in a wide variety of recipes including air fryer buffalo cauliflower, cauliflower alfredo sauce and cauliflower pineapple fried rice, but cauliflower is also loaded with health benefits! For instance, it’s an excellent source of vitamins, minerals, and fiber such as vitamins C, K, E, magnesium, potassium, and zinc. (Source) As a result, consuming as part of a healthy diet can help:
- Prevent oxidative stress
- Improve digestion
- Improve iron absorption
- Improve bone health
- Maintain electrolyte balance
Gluten Free, Dairy Free Ingredients
This curried cauliflower soup recipe is full of the warming flavors you expect in a comfort food soup, but it’s light, refreshing, and loaded with nutrients, too. Here are the key ingredients you’ll need:
- Vegetables – Cauliflower, onion, garlic, kale, and carrots combine to provide lots of bulk and texture along with extra flavor and nutrients.
- Spices – A variety of spices including curry powder, garlic powder, cumin, paprika or smoked paprika, salt, red pepper flakes, and pepper combine to create a bold flavor that will leave you coming back for more!
- Olive Oil – We prefer to use light olive oil as its mild taste easily allows for the rest of the flavors to shine through.
- Vegetable Broth – This helps form the base of the broth, adding a hint of extra savoriness.
- Coconut Milk – This creates a slightly sweet flavor and makes for a creamy texture. If preferred, non-dairy milk could be used in its place.
Note: Make sure you use unsweetened canned coconut milk like this for an extra creamy texture!
How to Make This Curried Cauliflower Soup with Kale
In order to enhance the flavors and get the most out of this soup, we’ll start by cooking the cauliflower in the oven. Then, we move everything to the stove! Take a look at how it’s done below.
Step by Step Instructions
- Roast the Cauliflower. Toss the cauliflower with spices and a bit of oil in a bowl. Then, spread it out in an even layer on a baking dish or roasting pan, and place it in the oven until tender but still slightly undercooked. Set it aside to cool.
To save time, feel free to use frozen riced cauliflower instead of cauliflower florets. To do so, cook the rice according to the package instructions, and be sure to drain it really well. Then, toss it with the spices and oil, and roast it in the oven at 400° Fahrenheit for 15 minutes before adding it to the soup.
- Prepare the Veggies. Chop the onion, kale, and carrots. Then, once the cauliflower is cool, add it to the bowl of a food processor, and pulse a few times until it resembles rice.
- Sauté. Heat oil in a large pot, and sauté the garlic until it is fragrant.
- Boil. Stir in the broth, milk, veggies, and remaining seasonings. Bring the ingredients to a boil. Immediately reduce the heat to medium-low, and let the soup simmer until the veggies are cooked and the carrots are softened.
- Adjust and Serve. Give the curried cauliflower soup a taste test, adjust the seasonings as needed, portion it into bowls, and enjoy!
We love to serve big bowls of this curried cauliflower kale soup with sides of socca or homemade nut and seed bread and a refreshing salad for a complete vegetarian meal!
MAIN COURSES TO SERVE THIS SOUP WITH
However, you could also serve it with all your favorite main courses such as:
Frequently Asked Questions about Curried Cauliflower Soup
We find that cooking the kale eliminates most of its bitter flavor. However, if you want to go the extra mile, dry massage your kale leaves to release any bitter compounds before adding them to the soup.
Once cooked and fully cooled, this curried cauliflower soup can be transferred to an airtight container and stored in the refrigerator for up to 3 days.
Yes! This recipe can be stored in the freezer for up to 3 months.
More Ways to Use Cauliflower
Looking for more unique ways to include cauliflower in your meals? Try out some of these gluten-free recipes!
Curried Cauliflower Soup Recipe
- Total Time: 55 minutes
- Yield: 6 servings 1x
- Diet: Vegan
This vegan kale soup has healthy curried vegetables and cauliflower rice, and it tastes delicious! Make this nourishing Whole30 soup recipe to keep you warm this season. Gluten free, dairy free, keto, and paleo, too.
- 5 to 6 cups of cauliflower florets or 3 to 4 cups (600 grams) cauliflower rice (see notes)
- 2 to 3 Tablespoons curry powder, to taste
- 1 teaspoon garlic powder
- ½ teaspoon cumin
- ½ teaspoon paprika or smoked paprika
- ½ teaspoon kosher salt
- 3 Tablespoons light olive oil, divided
- 1 small onion or ¾ cup chopped onion
- 1 teaspoon minced garlic
- 8 kale leaves, ribs removed and chopped, or baby spinach (about 3 to 4 cups, pressed down)
- 2 large carrots or 1 to 1 ½ cups chopped carrots
- 3 to 4 cups vegetable broth
- 1 cup canned coconut milk or coconut milk lite – *Non dairy milk may be substituted but will not yield same creamy flavor.
- ½ to 1 teaspoon red pepper flakes, adjust to taste
- ½ teaspoon coarse ground black pepper
- Preheat the oven to 400F.
- In a small bowl, toss cauliflower florets with curry powder, garlic powder, cumin, paprika, salt, and 1 to 2 Tablespoons oil.
- Spread the cauliflower florets on a baking dish or roasting pan. Place in the oven and roast for 20 to 22 minutes, or until tender but slightly undercooked. Remove and set aside to cool.
- While the cauliflower is cooling, chop the onion, kale, and carrots.
- (Skip this step if using cauliflower rice.) Place cauliflower florets in a food processor and pulse a few times until the cauliflower resembles grains of rice.
- In a large pot, add the onion, 1 Tablespoon oil, and minced garlic and saute for 5 minutes or until fragrant.
- Stir in the broth, milk, carrots, kale, cauliflower rice, red pepper flakes and black pepper.
- Bring to a boil, then immediately reduce heat to medium-low and simmer for another 20 minutes or until veggies are cooked and carrots are softened.
- Taste for seasoning and add a dash of sea salt before serving, if desired.
- Store soup in an airtight container in the fridge for up to 3 days.
Substitutes – Frozen cauliflower rice can be substituted for fresh cauliflower. Cook the cauliflower rice according to the packaging in the microwave. Once cooked, gently squeeze the bag and allow the water to drain. In a small bowl, toss cauliflower with curry powder, garlic powder, cumin, paprika, salt, and 1 to 2 Tablespoons oil. Place on a baking sheet lined with parchment paper and bake at 400F for 15 minutes. Then add to the soup.
Cooking Notes – When preparing the cauliflower rice without a food processor, use a sharp chef’s knife to finely dice the cauliflower. Be sure not to over process the cauliflower as you don’t want to make a puree. Just lightly chop or pulse in the food processor until a rice-like texture.
Storage – Once cooled, store in an airtight container for up to 3 months.
- Prep Time: 10
- Cook Time: 45
- Category: Soup
- Method: Stovetop
- Cuisine: Indian American Fusion
- Serving Size: 1 bowl
- Calories: 216
- Sugar: 9 g
- Sodium: 702.2 mg
- Fat: 14.5 g
- Saturated Fat: 5.1 g
- Carbohydrates: 21.3 g
- Fiber: 6.7 g
- Protein: 4.7 g
- Cholesterol: 0 mg
Keywords: curried vegetables, vegan kale soup, Whole30 soup, dairy free, low carb, gluten free
Do you have questions, feedback, or tips about this recipe? Leave a comment below with any questions or feedback you’d like to share!
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Thank you for the wonderful recipe. I try it will come excellent.definición de cumplimiento corporativo
I’ve made this soup many times over the years! I love it.
Wondering if it’s freezable? If I put in a few single serving mason jars (to give to a friend) if it could be frozen for when she wants to eat it?
Hi Sarah! Glad you liked the soup! I actually just made it again myself and was about to freeze it. I wouldn’t freeze in mason jar, maybe silicon bags would be best. I will email you as well. I love these. https://amzn.to/3WaOguJ.
Excellent! I found your site while looking for soup recipes with kale. I’m eager to search for more of your wonderful recipes!
I’m so glad! Happy to help with any other recipes/adjustments as well!
How do just vegetables and some seasonings taste this good?! I added a large zucchini and about 8 oz of mushrooms. I used the food processor to cut all of the vegetables and the texture really added to this soup. I used a whole can of coconut milk. Absolutely delicious. Thank you!!
Right? Haha it’s a magical blend! Glad you liked it Sarah!
Absolutely delicious! This will become a staple in my winter dinner rotation. It has a great kick and feels like a real comfort meal in a bowl.
I love this soup! It has become one of my favorite fall go-to recipes!
Thanks friend! p.s How are you?!
Love your post dear ♥
I’ve enjoyed other recipes from this site and I really wanted to like this one but unfortunately it was not a winner for me. Mine turned out sort of spicy water with cauliflower in it – there was nothing really to enjoy and unfortunately we didn’t eat it. I have a feeling that using coconut milk rather than almond milk would help a lot.
I appreciate your feedback Danielle. So sorry to hear. THis is definitely a favorite in our house and for many. What brand of almond milk did you use? Coconut milk thickens it, for sure! But you could also use a non dairy unsweetened creamer if you can’t have coconut.
In the photo what is the black stuff? And it looks like you garnished with fresh oregano though i do not see in the recipe!
Hi Jules! That’s just the kale (chopped and cooked) in the soup. It probably looks black on the computer. The oregano is just for garnish, not part of recipe but you’re more than welcome to add it!
Thanks so much! Gonna make this week!!!
I’ve made this many times and it is my 11 year old’s all time favorite soup, which is so strange because he is a picky eater! Kale, cauliflower and curry don’t scream « winner » for a picky 11 year old boy but someone it works and he keep asking me to make it for him over and over 😊
I’m so glad! Thanks for the feedback. So happy your son can enjoy those veggies. 🙂
This is so good! I substituted carrot tops instead kale since I didn’t have kale. The frozen peas and parsley added after cooking made for some nice texture. I added 1 can of coconut milk at finish as well. My curry was super spicy but is balanced with the coconut milk. Overall 10 out of 10!
Oh I love the peas addition! Thanks Alli
Oh wow, this is spectacular! I scanned several other similar recipes, but this one wins hands down! The best part is the spice mix on the cauliflower before the roasting – this gives it a nice kick!
My husband is not a fan of cauliflower, but was pleasantly surprised at the flavor. His request is to make this again, but to add some fresh ginger and more curry powder – this can be a fun change as there are so many different curry mixes out there! Even a thai curry could be used.
Thank you for this! deelicious!
I agree, CJ! Cauliflower rice is the perfect blank slate for any of your favorite seasonings. Enjoy!
This is SO good! Perfect meal prep for my lunches this week! I used collards instead of kale (what I had) and added mushrooms that needed to be used. I will be making this again!
Sounds delicious! Thanks for the feedback! So glad you loved it Jessica!
I was wondering if frozen chopped kale would work? And how many cups should I use if frozen is ok. If you think fresh is better, what kind of kale do you think tastes best and how many cups approximately is 8 leaves? This sounds delicious and I’m looking forward to making it. I tried to read through all the comments and I didn’t see my question already answered 🙂 Thanks so much.
I think frozen kale would work! Just thaw it out beforehand. Maybe 3 cups?
Thank you for the excellent recipe. There is a desire to try it.
I have tons of frozen riced cauliflower, so I’d like to sub that. How would you advise that it be roasted?
I think you should be able to toast the cauliflower rice. Just toss half way and reduce cooking time. Maybe 10-12 minutes or until golden. Does that make sense?
The whole family loved this soup- it was perfect on a cold night! It made enough for leftovers, and I was impressed that the cauliflower didn’t turn to mush overnight- it was just as good the next day!
Oh I am so glad! Thank you for feedback susie. 🙂
This is one of my favorite soups after making it just once! I was feeling lazy and didn’t want to clean my food processor so I threw the cauliflower florets in whole and did a quick pass with an immersion blender agree the vegetables were done to get a chunky, creamy texture. Garnished with cilantro and half an avocado and it was DELICIOUS.
Do you think soy milk would work? I can’t currently use almond or coconut.
I’m afraid it might curdle, but you could try! Do you have other non dairy milks?
I tried making this and it turned out amazing. I actually used a homemade fish stock when making it and added pan seared shrimp and it turned out soooo good. Would Highly Recommend!
Oh i love that! I need your recipe for fishstock!
Lookin yummy. I will definitely try it for my children.
Great! Hope they love it! Thanks, Ralph!
Taste Unlimited Menu
This sounds delicious! I love all of that curry, we’re huge curry fans in our home.
let me know if you try it! We love curry too!
The ingredients in this recipe make an ah-mazing soup. Instead of ricing the cauliflower, I mixed the roasted curried florets into the soup and the used an immersion blender to mix all the ingredients together until it was roughly puréed and still a bit chunky.
Love that Roxanne! Glad you enjoyed it!
Love this detox soup but it was a little spicy for us. It did clear out our sinuses which we needed so that was a benefit! We added 3 tbsp curry powder and the red pepper flakes. Next time we will cut that back a bit to tame the heat. We also added spinach instead of kale (that is all that we had in the house) and added a dollop of greek yogurt to mix in and it turned out well! Thank you for the recipe!
You’re welcome, Kristen! Thanks for coming back to share your modifications! So glad it turned out well for you!
Yummy!! Well I just realized that curry is my new favorite smell. I did add some vegan queso and a few shakes of hot sauce because why not. Thanks for sharing!!
oh that sounds divine Nicole!! love the queso addition. 😉
This was so easy and absolutely delicious. I used a food processor to chop a the veggies except the kale so everything was uniform. I did not use the red pepper as i found it spicy enough with out it. Evertone that had ut wanted the recipe!
oh I love it! Thanks for the feedback Laura!
Just found your recipe on Pure Wow, thank goodness! All my spices are separate, so can you please tell me the amount of Turmeric? Can’t wait to try others!
sure thing! I would use 1/4 tsp turmeric, 1/2 tsp curry, and then black pepper/sea salt to taste. Does that make sense?
Delicious! I used spinach instead of kale and roasted the carrots with the cauliflower.
That’s great, Beth!
I love love love this soup!! it will definitely be a regular in my house. I just started back on keto, and this works perfectly. Really delicious!
(I used a bag of pre-riced cauliflower, chicken stock, unsweetened coconut milk, a bit of lemon juice and salt at the end, and added toasted pine nuts on top. Mmmmm.)
Oh I am so glad! Thanks for feedback Jan!
funny thing — i sent this recipe to a friend (i never do that!) — and the next day her mother-in-law sent her the same recipe. we all made it & loved it. you are trending in my friend group!
Oh I love that! Haha bring more friends. 😉
This is so delicious! It is really flavorful and beautiful and healthy! So great for cold winter days!
I followed the recipe, and it turned out delicious! Perfect for a cold night, on a Daniel Fast. Thank you so much! Be blessed!
You’re welcome! So glad you loved it Kathleen!
I like your cauliflower soup paleo.it is tasty and healthy.Thanks for sharing useful post .
You’re welcome, Lisa! I’m glad you like it!
So delicious! The smells wafting throughout my apartment were mouthwatering when the cauliflower was roasting in the oven with all those delicious spices 😀 I will definitely make this again – I might even try it with a protein like chicken. Thanks for a great recipe!
Yaayyy! So glad you love it Samantha!
This was great!
I didn’t care about it being vegan so I used chicken broth. I chose to use a can of coconut milk (with fat) to compliment the curry flavor, because I thought the almond milk might be too thin. The flavors were all great but it was lacking some richness at the end, so we garnished it with a spoonful of sour cream and that was the magic ingredient! It was creamy, rich, and carried the flavors to make it perfect.
Thanks for coming back to share your modifications! So glad it turned out well for you!
A lot of effort in chopping, roasting, ricing of cauliflower to have no taste and that is using homemade chicken broth and having to add much more flavoring to this recipe.
I really really love this soup! I’ve made it quite a few times, both following the recipe exactly and also using substitutions. I’ve liked it all ways I’ve tried it.
I’m so glad! Thanks for feedback Gina!
Hi, is it your own recipe? Actually, it is very new for me… am planning to try this weekend.
This is my first visit to your blog! We are a team of volunteers and new initiatives in the same niche
Hey there, You’ve done a fantastic job. I’ll certainly digg it and personally
recommend to my friends. I’m sure they’ll be benefited from this site.
Mona J Yoder
Thanks for the post. Im a big fan of the blog, i’ve even put a little bookmark right on the tool bar of my Firefox you’ll be happy to find out!
Thank you Mona! So glad you’re here!
Its really an impressive and creative work. I agree to that shadowing would have been great. It is nice anyway.
Wow Lindsay, I’m having this right now…….so delicious. Thank you for developing this recipe. I’m going to make this again and again. The flavors are off the hook!
So glad you enjoyed it Carl! Thanks for feedback
Kids loved it. very good and easy recipe, i tried it last night
I made the soup tonight and it was delicious. However, I made some changes. To leave a bite in the cauliflower rice I baked it at 375 convection setting for only 15 mins. The cauliflower was severely undercooked which was great!
I added 1″ grated fresh ginger and some lemon crystals ( or just use lemon juice ). Also, to thicken the sauce I used coconut flour ( or 1 tbsp corn flour- not keto ).
Hi, Diane! Thanks so much for the feedback!
We absolutely LOVE this soup. It’s good the first day, but even better the second.
So glad to hear that Rita! It’s a favorite for us!
I so agree! 🙂 thanks Rita!
Paul @ Diet Blog Pro
thanks for sharing. it looks so lovely.i will try made it.
Edward @Male Guide Reviews
it is very lovely dish We are making cauliflower rice instead Great flavor i love it it is very healthy and yummy for health.
Thank you! Glad you love it!
Does this soup keep its texture if you freeze and reheat it?! Thanks.
It should! I freeze it a lot. I would undercook the cauliflower just a touch, just in case. More al dente texture.
Typo on recipe, instructions say make sure the milk DOES get too hot instead of doesn’t.
oh thank you! Fixing now. 🙂
Made this tonight—so good! I was short on time and used frozen pre-riced cauliflower (thawed in the micro then roasted) and it was still delish. Thank you, thank you for all the easy-to-find vegetarian options. Excited to try more of your recipes soon!!
Love it! the pre riced cauliflower works great! Agreed! And keep me posted on other recipes you try Erika!
This soup is awesome. Since I hate cooked carrots I use sweet potato. Even my veggie hating kids love this.
Love it! I will have to try the sweet potato option! Thanks Micha!
Great recipe! Looking forward to test this evening 🙂
One question; what type of almond milk do you use? Whats the fat content? Living in Norway there`s quite a few brands/sorts to choose among :p
I would really appreciate ex. a link for what you`ve tried:)
I used Almond Breeze unsweetened almond milk. But you can also use coconut milk. just make sure it’s unsweetened. 🙂
Best soup recipe ever and I made minor enhancements.
Oh wonderful Norma! What adjustments did you make? I’d love to know.
I read the blog and felt that the shared information was really helpful, helping me to understand a topic that I was looking for, helping me to answer the questions that are currently available or merely saving time. time in the search process.
This article is helpfull for me
I’m so glad!
Oh my! So wonderful! I had 1/4 of a zucchini left and some mushrooms and added those, but I pretty much stayed with the recipe. It’s delicious! So glad to have recipes like this!
Oh i love that you added Zucchini Janice! Great texture. And so glad you liked the soup!
This is a really good recipe. I used a blend of almond/coconut milk that I saw in the store while trying to decide which one to use. I kept tasting and adding more salt, curry, and red pepper. I thought that it was missing a little sweetness so I added date honey (which is simply dates boiled with cinnamon and blended together to make a thick paste). We have been using this in place of sugar in oatmeal so I though why not try it. It was great! Thank you for the recipe.
love the blended milks. Thanks so much for your feedback Tina!
I know this is an old recipe but I just made it and it’s delicious! After years of home nursing I finally have an office job where I can bring microwavable foods and have been busy making soups and meals to freeze into serving sizes. What a power-house of nutrition this is! Thanks for a great recipe!
I’m so glad you liked it!! Yes, so great for meal prep. You’re going to make all your coworkers jealous ? lol. Thanks!❤️
This looks so delicious and comforting. I love cauliflower in any form and this one is real tempting. Looking forward to try it soon!
Hate kale, hate soups with ‘bits’ in them, not vegan, not even vegetarian but this soup is great!! Made a few times now.
That is so awesome to hear!! I’m glad you like it❤️
I love this post ,Thanks for sharing nice views
this looks so amazing
I love this post ,Thanks for sharing nice views
You’re so gonna love?
I made this over the weekend and it is PHENOMENAL!! Seriously so delicious. The only thing I changed was buying pre-riced cauliflower and roasting that with the spices. It worked just as well! Ratios of all the ingredients/seasonings were perfect. Excited to try more soups of yours. 🙂
Great idea! I love the prepared rice. So easy! Thanks for feedback Laura.
This is such an attracting blog and nice recipe. I will try doing this quinoa tomorrow. Thanks for sharing.
Thank you, that means a lot. Let me know how it turns out!
Omg…delicious. It’s my new favorite soup.
Oh wonderful! Thanks for letting us know Bonnie.
I love thiss
I just finished making this & I have to say that it is fantastic! I used already riced cauliflower from Trader Joe’s & just added the spices & roasted it that way & it worked perfectly. I also left out the carrots to keep it a bit lower in carbs, but I think it needs the sweetness from them (so I added a bit of 0 carb sweetener to make up for it). Thanks for a delicious & healthy meal!
Delicious! I added a little bit of heavy whipping cream at the end!
That’s genius! love the creamy topping
Made this while I was sick and it made me stop needing my mother.
Much appreciation to the intro comment about using whatever veg you may have in the fridge. I was missing the kale so I used an old sweet potato then spiced her up with some jalapeno. I’ve always been intimidated by curries so this was a great intro. I sincerely believe you can make this soup into whatever your heart desires!
I used unsweetened almond milk which made it creamy without adding a funky flavor. Since I had to hand chop the cauliflower I blended half the pot in my vita-mix and it came out to a perfect creaminess.
Thanks so much for the recipe–you really made me feel healthy at a point I was scraping at the surface of death.
Oh I am so glad, thank you for the wonderful feedback!
Delicious. My presentation was a little more chunky but it was super great and very filling.
That’s good to hear, I’m so glad you liked it!
I love how veggie packed this is. Very easy recipe.
Me too! thanks for sharing Shataura!
Packed with flavor and delicious veggies. The curry and coconut milk combination are delicious! My husband was grumbling at me all evening after he gorged himself on this soup and was overstuffed. My fault for making something so delicious, so he said.
Oh that’s what I LOVE TO HEAR!! Thanks Sarah
Just want to know how was the taste of soup after adding spinach to it?
My daughter is vegan. I made this soup for our family Christmas dinner and I have to say it was amazing. I allowed the soup to stew for much much longer and the broth was so flavourful. Definitely going to make this one again and again.. Thank you
Oh I am so glad! Thank you for your wonderful feedback Sonya! Merry CHristmas!
I’m not a kale lover. Do you think spinach would work as a good substitute?
sure! you might need more though because spinach tends to shrink and cook faster. Hope that helps!
It’s good! I used the frozen rice cauliflower and did not roast it. Added all the spices after cooking in the microwave and allowed them to sit while preparing other vegetables
I will definitely make again.
Awesome! Thanks for the feedback LB!
I would say you are MORE than enough and MORE than helpful, you are AMAZING!
This’s such an attracting blog and nice recipe. I will try doing this quinoa tommorrow.
I substituted the carrots with the sweet potato’s and added ginger!! Delicious soup! Thank u
Ooo yummy! Glad you liked it, Bree!
I think I messed something up because it’s way to spicy and doesn’t taste like curry. My son tells me I need to add garam masala next time so I might try that and not baking the cauliflower , and measuring more carefully.
Oh no! I’m sorry it turned out too spicy. Do you recall how much of the curry you added? When you make it again, let me know how it turns out. 🙂
can this soup be frozen?
It can! But be sure to add a bit more spice when you reheat it
is there anyway to use the slow cooker in the recipe ?
sure! ALthough I still think you might have to roast the cauliflower before. For extra flavor. But maybe try it on low for 3 hours.
Two tablespoons of curry powder gave the soup bitter taste 🙁
Oh no! what kind of curry powder did you use Anna?
This soup looks delicious but how many carbs are in it. Worry the carrots might raise carb count
The carbs should be listed. Is it not? I can send info if you can’t see it. No prob! And feel free to sub the carrot for more cauliflower if it’s so high carb. Net carbs are around 10
Hubby said it was as good as the Indian Restaurant… trying to eat healthy and not eat out as much, and this did the trick. Thank you, I’ll be trying more of your recipes.
Oh that’s wonderful! Thank you for sharing your results with this soup Steph! We love it too. And thank your husband for the kind words. 😉
A very delicious and filling dish.
I love the vibrant colors enjoying every spoonful in my mouth to stimulate the taste buds.
I will definitely be sharing recipe and making more in future.
Not a bad soup base, but unfortunately (like many Paleo and Vegan recipes), this recipe needs a lot of flavour assistance. (Spice doesn’t necessarily mean flavour.) The cauliflower works well as a rice substitute. If you use coconut milk, I would use the thickest I could find for richness. Used half the chili flakes indicated and no black pepper which was plenty hot enough for anyone I know (again, spice doesn’t mean flavour). I added a little honey and then lemon juice to balance and layer up the flavour. Adding protein for texture and substance is a must. Also thickened it a bit with a 1/4 cup cornstarch (remove some broth, mix in the cornstarch, then add the mixture back into the soup to boil and thicken. And added 1/4 cup cilantro at the very end.
Suggested changed to directions: Cook the onion/garlic as instructed, then add carrots to cook part way through for a couple minutes. (Otherwise, they will not get done as instructed.) Then add broth and simmer until carrots are cooked to desired doneness. Then add kale (which requires little cooking. Boil briefly until softened. Do not add milk until the end or it can curdle with boiling. I also added the cauliflower at the end to retain texture, as it can turn mushy if you boil it. Finally, add the honey (about one tablespoon) and lemon juice to taste, plus cilantro. Let the soup sit to macerate for an hour or so, which also helps increase the flavour.
I’m so sorry you you didn’t prefer the flavor. We love it! But I understand everyone has their preference. Thanks for the suggestions
I’m so excited to try this! It might already be mentioned in the comments and I missed it, but about how many heads of cauliflower would be needed to get the 5-6 cups the recipe calls for?
I used one large head or 2 small. That should be plenty! Hope that helps chelsea! Keep me posted
Clipping Path Service
I really enjoyed your blog Thanks for sharing such an informative post.
Definitely considering making this tonight! I unfortunately don’t own a food processor so I’m going to use my magic bullet. Also! It says it’s about 162 calories per serving, but exactly how much is the serving (measurement wise i.e.: 1cup…) would you say it is?
I think the bullet will totally work! And i serving is around 1 1/2 c or so. Keep me posted!
Lindsay, Delicious! I wonder, but a lot of calories?
oh it’s very light.
Can you tell me how to achieve the colour of the soup? Excited to try some of your others. Thanks for your recipes.
Just made this soup and it was amazing!!! I did add spinach to the recipe, but this was perfect!!! Thank You so much!!! I love the taste but did not receive the colour as you achieved. I tried adding more turmeric but the colour wasn’t that yellow. Will try it once again definitely!
oh yay! glad you liked it. What curry powder did you use? sometimes certain curry powders have more orange or red color. My turmeric is very yellow though too. It’s from simply organic.
Loved this recipe. Used a package of riced cauliflower and adjusted the baking time down a bit. Then added cooked ground chicken to the soup as it simmered. Delish!
Hi, I made this soup and am enjoying it. I have never had Kale in anything before, so didn’t know what to expect. But I found it was bitter in the soup. Did I use too much? Not cook it long enough? Or is that the nature of Kale? I might try using Spinach next time. And I love Parsnips, so might add them too. I eat soup all year long because I enjoy it so much and a recipe like this gives me lunches for work all week. Excited to try some of your others. Thanks for your recipes.
Do you know what type of Kale you used? SOme are more bitter than others. Spinach totally works too though!
I can’t find my last reply to you. But I don’t know what kind of kale it was. It was the only bunch in the store. I have just made it again and used spinach and it it awesome. I love that it is great cold too. It’s perfect. Will experiment with adding other veggies too. Thanks for an awesome recipe.
Oh awesome! Thanks Darlene!
I have this on the stove right now. Used spinach and added some parsnips with the other veggies. I snuck a taste and it’s great. Thanks again for this great recipe. Has anyone tried adding edamame to the soup? Would it work or is it too different?
Oh nice! Yes, I think edamame could definitely work. The frozen kind?
I found the soup bitter as well… Interesting info Lindsay, I didn’t know that about kale! Anyway, I had a serving when made it and wasn’t fond on the bitterness so froze the rest. Next time I ventured to eat some, I added cubes chicken breast and Frank’s Hot sauce. OH MY!! It was deliscious!!! I didn’t originally have the hot flakes so maybe that made a difference to the first go around? Regardless though, this is now one of my favorite soup recipes and freezes so well which is a bonus for sure!!
Oh I’m glad it worked out Heather! Yes, the chili hot flakes help release the bitterness. But I’ve also found that certain kale is far more bitter! Genius move on the Frank’s Hot Sauce!
I liked the picture of the soup and went and bought a cauliflower. I didn’t realize this was a paleo recipe and I thought there was rice in it but it was “riced” cauliflower. My bad for not figuring that out. I made it anyway but I really didn’t like it. The flavours were very good but it tasted like what it was which is a vegetable soup. Honestly this just isn’t my thing but that is my fault
I’m so sorry to hear that Janine. Happy to give you another soup recipe that uses rice! It’s my everything but the kitchen sink soup. Or my roasted red pepper bisque with shrimp is another favorite. This is one of my most favorited recipes, and I love it too. But I understand it’s not for everyone. I appreciate your feedback
I added a half a cup of jasmine rice to this and it was great! Although, definitely didn’t need it 🙂 Put it in at the same time as the other veggies and just let the rice cook with everything else.
Oh I loe that! Great addition and thank you so much for sharing your results with this soup Christina!
Ok, I’m not vegan or paleo, but trying to eat healthy and loose weight and always looking for healthy snacks. The curried cauliflower. Right after roasting looks like a great side dish or snack in itself and I will be teying that soon!!!
Lindsay, Thanks for the recipe. Delicious!
I’m not the biggest kale fan-how much spinach would you recommend substituting? Also, what is your curry powder seasoning mix? Can’t wait to make this this weekend! Think I’ll throw in some zucchini too 🙂
Hi there! You can use spinach easy! Just maybe add an extra 1/2 c since it shrinks with cooking. I used simply organic spices curry but I know Trader Joe’s and Whole Foods has a good curry powder too!
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Yummy recipe we are really appreciate that
This soup is awesome! Oh my gosh, I’ve been looking for a soup that combines these flavors with cauliflower. It’s full of Kale which I’m not a fan of but it is perfect in this soup!
Oh yay! So glad! Yes, I love this soup too. It’s a keeper. Cozy anytime of year
Definitely your curried cauliflower rice kale soup paleo isawesomeness! This is a great recipe Lindsay, as you know I made it a short while ago and it was lovely, in fact have made it again since. Thanks for sharing! You brighten my day.
oh yay! So glad you like it Bella!
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.
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!
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!
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Cooking is an art. Thank you for your great recipes. It’ s so good.
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
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!
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!
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?
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!
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
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 🙂
woohoo so glad Danielle!
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
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.
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!
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.
What is that green little round erb on top?
I just made this today. Absolutely delicious! I used canned coconut milk to keep this whole30 compliant and I thought it was perfect
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! 🙂
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!
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?
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.
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!
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 added 3 TBSP of slivered almonds and 1/4c of freshly squeezed lemon juice. So good!
Oh yum! Great idea Joanna!
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 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’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 ?
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!
This soup looks incredible!
That sounds wonderful.
( https://www.thetaylorsauce.com/new-york-summer-in-the-hamptons/ )
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!
Great recipe Lindsay. Now that winter is over, I am saving it for the next colder occasion. Thanks for sharing
great! keep me posted!!
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!
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?
16 Gluten Free Soups for When You're Sick - Robust Recipes
Find your recipe here: http://robustrecipes.com/16-gluten-free-soups-for-when-youre-sick/ 🙂
Savita @ Chef De Home
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!
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.
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?
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.
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!
Very colorful 🙂 I always used to have variety of soups, this will be added to my list from this day!
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!
This soup sounds amazing!! anyway you can use the premade cauliflower rice..i don’t have a food processor?
totally! I’ve done that before as well.
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 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!
How much of the store-bought cauliflower rice did you use? Would love to try this shortcut!
I would say anywhere between 4-5 cups. But honestly, never hurts to add more veggies. 🙂 hehe
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.
Candace A Olson-Daron
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?
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!
Would Cashew milk work?
for sure! keep me posted!
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!
Cauliflower is super versatile. Also like the paleo option.
I so agree! let me know if you try it!
Cassie Autumn Tran
Definitely can use a nice warm bowl of soup here. LOVE this!
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.
Such a great round up of recipes. Love the idea of curried cauliflower rice. Well done. 🙂
Michelle @ Vitamin Sunshine
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
Kristy from Southern In Law
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
Olivia - Primavera Kitchen
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!
CANNOT wait to try this one. The curry, the kale, cauliflower RICE… sounds amazing!
let me know if you do Laurel!
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
Jody - Fit at 58
It all looks amazing – I wish I was not so lazy! 🙂
OMG I CANNOT WAIT TO MAKE THIS!!!!!!!!!! <3
so thought of you! add lamb and it’s MAGICAL!!
Yum I love cauliflower and this recipe looks absolutely delicious!
I can’t wait to try it out, especially now with the cooler weather 🙂
let me know if you do Brooklyn!
Laura @ Sprint 2 the Table
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?
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.
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
Add some roasted chickpeas and we can PUMP up that texture, right? thought of you. Chickpea lovers unite!
Heck ya! love that extra PUMP!
I just added them stewed but ohh my goodness it was AMAZING!!! I just might try with the roasted one you mention, sounds great! Thanks for the idea
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?
Taylor @ Food Faith Fitness
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
Erin @ The Almond Eater
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
Susie @ SuzLyfe
I’m just now hitting soup ready. I can’t wait to dig into these!
hit hard girl! haha
Rebecca @ Strength and Sunshine
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!