This vegan kale soup has healthy curried vegetables that taste delicious! Make this nourishing Whole30 soup recipe to keep you warm this season. Gluten free, dairy free, and paleo.
Soups on y’all! I feel like Fridays, at least during colder months, should be soup days (PHO sure!). Or healthy soup days in general, so that you can make a big batch to enjoy all weekend, right?
Not only can soup warm up your body, but if it’s made with REAL FOOD ingredients, it can supply your body with important nutrients and antioxidants.
In a nutshell, those will help to keep your internal engine running strong, even when you feel like every joint is frozen solid.
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, so we should end it in a similar healthy way.
Snappy, healthy, bowls of goodness! You know, to even out the chocolate caramel vegan brownies. That’s my logic.
Vegan kale soup – recipe notes
The great thing about this Whole30 soup recipe is that you don’t even have to cook actual rice. Nope, it’s easier because we use cauliflower rice instead!
Roasted curried cauliflower rice, which takes about 20 minutes to make. Technically, you can even skip making the cauliflower rice and just buy some ready to use from the grocery store.
Then there are the POWER nutrient ingredients like kale, curry seasoning (which includes anti-inflammatory properties from turmeric), and broth.
Note about the curried vegetables
Technically, cauliflower rice is the star of the vegetable curry, but there are carrots in the soup as well. However, you can definitely other vegetables if you want to.
Just keep in mind that this is a Whole30 soup recipe, so you’ll want to be sure that anything you add to the recipe is Whole30 compliant.
Here are a few veggies that would be delicious to add in. That is, if you tolerate them well and they’re compliant with your diet.
- mushrooms
- white or yellow onion
- parsnip
- peas
This vegan kale soup is a crowd pleaser for everyone. In addition to being vegan, it’s also paleo, dairy free, gluten-free, and low carb / keto.
All those dietary labels aside, when it comes down to it, this is a healthy recipe packed with real food. Big bold and hearty flavors, delicious, and yet still nourishing.
So, if you have 45-50 minutes and a refrigerator full of veggies, you basically have everything you need. Oh, and curry powder is crucial.
How to prepare kale for soup
If you’re using Tuscan kale, be sure to remove the large rib from the center of the leaves. Baby kale also works really well.
Storing leftovers
If you have any soup left over, or you want to make it ahead, store it in a covered container in the refrigerator. It will keep well for up to 5 days.
Another perk of this Whole30 soup recipe; the soup is freezer-friendly! Perfect for easy meal prep on a day when you don’t feel like cooking. It can be kept in the freezer for up to 4 months.
Curried Cauliflower Rice Vegan Kale Soup (Whole30)
- Prep Time: 30 minutes
- Cook Time: 20 minutes
- Total Time: 55 minutes
- Yield: 4 servings 1x
Description
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.
Ingredients
- 5–6 cups of cauliflower florets (or 3–4 cups cauliflower rice). See notes.
- 2– 3 tbsp curry powder or curry seasoning (turmeric is usually included in 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
- 3/4 cup chopped red onion
- 1 tsp minced garlic
- 2 tsp olive oil or avocado oil
- 8 kale leaves, chopped
- 2 cups chopped carrots
- 4 cups vegetable broth
- 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 for a milder flavor)
- 1/2 tsp black pepper
Instructions
- Preheat oven to 400F.
- In a small bowl, toss cauliflower florets with 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 slightly under cooked. Remove and set aside to cool.
- While the cauliflower is cooling, chop the remaining vegetables on a cutting board.
- Next, place cauliflower florets in a Food Processor or blender and pulse a few times until the cauliflower resembles grains of rice. 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. Saute for 5 minutes until fragrant.
- Next, add in broth, milk, veggies, cauliflower rice, red chili pepper and black pepper.
- Bring to a boil, then immediately reduce heat to medium-low and simmer for another 20 minutes or so, until veggies are cooked.
- Taste for seasoning and add dash of sea salt before serving, if desired.
Notes
Notes on making cauliflower rice -> If you don’t have a food processor, use a sharp chef’s knife to finely chop the cauliflower. You can also buy 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.
- Category: soup
- Method: stove
- Cuisine: Indian American Fusion
Nutrition
- Serving Size: 1 bowl
- Calories: 162
- Sugar: 6g
- Sodium: 250mg
- Fat: 8g
- Saturated Fat: 1.3g
- Unsaturated Fat: 0
- Trans Fat: 0
- Carbohydrates: 20g
- Fiber: 9g
- Protein: 6g
- Cholesterol: 0mg
Keywords: curried vegetables, vegan kale soup, Whole30 soup, dairy free, low carb, gluten free
Alright friends, I think you’re pretty stocked up on soup ideas now, right? Stay warm!
What’s your go-to healthy soup recipe?
Have your ever tried curried vegetables or cauliflower rice in a soup?
PIN THIS RECIPE for later. That’s what I call Meal Prep Perfection!
Cheers!
MORE SOUP & IMMUNITY BOOSTING RECIPES HERE!
This recipe is part of Our Best Healthy Soup Recipes for Fall and 10 Best Immunity Boosting Recipes collections. Check it out!
