whole30 soup

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.

Curried Cauliflower Rice Vegan Kale Soup (Whole30)

cauliflower

tbsp curry powder

garlic powder

tsp cumin

paprika

tsp sea salt

olive oil

red onion

tsp minced garlic

olive oil oil

kale leaves, chopped

carrots

vegetable broth

almond milk

tsp red pepper

tsp black pepper

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.

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 .

Absolutely love this recipe! Thank you for sharing. I added roasted chick peas and loved the addition.

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!!

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.

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 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.

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.

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!!

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!

Lindsay, Delicious! I wonder, but a lot of calories?

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.

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.

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.

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.

I would say you are MORE than enough and MORE than helpful, you are AMAZING!

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.

Just want to know how was the taste of soup after adding spinach to it?

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.

I love how veggie packed this is. Very easy recipe.

Delicious.   My presentation was a little more chunky but it was super great and very filling.

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.

Delicious! I added a little bit of heavy whipping cream at the end!

I just finished making this &amp; I have to say that it is fantastic!  I used already riced cauliflower from Trader Joe's &amp; just added the spices &amp; roasted it that way &amp; 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 &amp; healthy meal!

Omg...delicious. It’s my new favorite soup.

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. :)

Hate kale, hate soups with 'bits' in them, not vegan, not even vegetarian but this soup is great!! Made a few times now.

This looks so delicious and comforting. I love cauliflower in any form and this one is real tempting. Looking forward to try it soon!

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!

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.

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!

Best soup recipe ever and I made minor enhancements.

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!!

thanks for sharing. it looks so lovely.i will try made it.

We absolutely LOVE this soup. It's good the first day, but even better the second.

Hello,
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, is it your own recipe? Actually, it is very new for me... am planning to try this weekend.

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.

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.

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.

So delicious! The smells wafting throughout my apartment were mouthwatering when the cauliflower was roasting in the oven with all those delicious spices :D I will definitely make this again - I might even try it with a protein like chicken. Thanks for a great recipe!

I followed the recipe, and it turned out delicious! Perfect for a cold night, on a Daniel Fast.  Thank you so much! Be blessed!

This is so delicious! It is really flavorful and beautiful and healthy! So great for cold winter days!

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 &amp; loved it. you are trending in my friend group!

Delicious! I used spinach instead of kale and roasted the carrots with the cauliflower.

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!

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!

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.

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!

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.

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!

Thank you for the excellent recipe. There is a desire to try it.

https://www.youtube.com/watch?v=WuHK1zRYWAM

Our FAVORITE and most popular "detox soup." 

Curried Cauliflower Rice Kale Soup! 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!


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Curried Cauliflower Rice Kale Soup

This Crockpot zuppa toscana is a rich and creamy, filling soup that&#x27;s absolutely bursting with flavor. It&#x27;s dairy free, Whole30, and paleo, too, with bacon, sausage, potatoes, kale, and rich coconut cream.

Crockpot Zuppa Toscana

bacon

Aidells Chicken-Apple Sausage

onion

garlic minced (about 4 cloves)

potatoes

chicken stock

red pepper flakes

Italian seasoning

kale (thick stems removed at the bottom,

full-fat coconut milk

Salt and pepper

Cook the bacon in a large skillet and remove when crisp and reserve the grease.

Put the skillet back over a medium heat and add 1 tablespoon bacon grease. Cook the Aidell&#x27;s Chicken-Apple Sausage slices until browned on both sides, about 5-7 minutes. Add the onion and garlic and cook until the onion is translucent, about 4-5 minutes, adding 1 tablespoon more of bacon grease if necessary.

Place the potatoes in the Crockpot or slow cooker. Add the cooked onion-garlic mixture and sausage. Pour the chicken broth over and stir in crushed red pepper, lots of salt and Italian seasoning. Cover and cook on low until the potatoes are fork-tender, 3 hours high. Low for 5 to 6 hours.

Stir the coconut cream into the soup. Stir in kale to combine. Cover and cook on High until the kale is wilted but still bright green, about 15 minutes more. Stir in bacon, season with pepper, and serve.

This super simple frozen vegetable soup is ready in under 30 minutes and doesn't require any chopping! This recipe is vegan, paleo, Whole30 and so easy to make!&nbsp;

Frozen Vegetable Soup

peppers (16 oz bag)

frozen root vegetables

peas and carrots (16 oz bag)

green beans (chopped)

vegetable stock (organic)

salt

tbsp balsamic vinegar

tomatoes

bay leaf

basil

Heat a large soup pot over medium high heat.

Add the frozen veggies and cook 5 minutes, stirring occasionally. 

Add the rest of the ingredients and cover with a tight fitting lid. Cook 20 minutes over medium heat.

https://embed.mediavine.com/videos/fzvhniy0iq4oy0vno9f6

This super simple frozen vegetable soup is ready in under 30 minutes and doesn't require any chopping! This recipe is vegan, paleo, Whole30 and so easy to make!

An easy Whole30 creamy taco soup. Make eating a healthy and nutritious meal no fuss if you are prepping this soup for yourself or the whole family. It&#x27;s made with real food ingredients and is dairy free, paleo, low carb, Whole30, and keto.

Whole30 Creamy Taco Soup

ghee

large bell peppers (I

kosher salt

garlic

beef

chili powder

cumin

black pepper

smoked paprika

onion powder

oregano

tomatoes (fire roasted)

bone broth chicken broth

coconut milk

onces diced green chilies

jalapenos

green onions

avocado

cilantro

lime

Melt the ghee in a large sauté pan over medium heat. Add the onions and bell peppers, and a big pinch of salt. Sauté until soft and tender. This will take about 5-7 minutes. Add garlic cloves and cook for 1 minute, stirring occasionally.

Add the grass-fed ground beef and stir until is is cooked through and no longer pink.

Transfer the vegetables and meat to your slow cooker and turn it on.

Add all of the spices and stir well.

Add diced tomatoes, broth, half of the coconut cream, and green chilies and stir until well combined.

Cover and cook on low for about 8 hours. Once it&#x27;s ready, add any or all of the toppings listed. Taste for additional salt and pepper and, add any or all of the toppings listed.

Slow Cooker

Turn your Instant Pot on and select the &quot;Sauté&quot; function. Melt the ghee in your Instant Pot. Add the onions, bell peppers, and a big pinch of salt. Sauté until soft and tender. This will take about 5-7 minutes. Add garlic cloves and cook for 1 minute, stirring occasionally.

Add the grass-fed ground beef and stir until is is cooked through and no longer pink. Add all of the spices and stir well.

Seal the Instant Pot lid and select the &quot;Manual&quot; function. Press the &quot;-&quot; button to change the cooking time to 10 minutes. Be sure it is set to &quot;High Pressure.&quot;

Once the soup is done cooking, release the pressure from your Instant Pot by changing the dial to the &quot;Venting&quot; function. Once the pressure has all been released, open the lid carefully and stir in the other half of the coconut cream. Taste for additional salt and pepper and, add any or all of the toppings listed.

Instant Pot

Melt the ghee in a large sauté pan over medium heat. Add onions, bell peppers, and a big pinch of salt. Sauté until soft and tender. This will take about 5-7 minutes. Add garlic cloves and cook for 1 minute, stirring occasionally.

Add the grass-fed ground beef and stir until is is cooked through and no longer pink. Drain the beef through a colander and re-add it to the pan. Add all of the spices and stir well.

Add tomatoes, broth, coconut cream, and green chilies and stir until well combined.

Bring the soup to a low boil and reduce the heat to a simmer. Let is simmer for about 20-25 minutes. Taste for additional salt and pepper and, add any or all of the toppings listed.

Top 4 whole30 soup recipes from across the web

The most viewed whole30 soup recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Curried Cauliflower Rice Vegan Kale...

Crockpot Zuppa Toscana

Frozen Vegetable Soup

Whole30 Creamy Taco Soup

Top 4 whole30 soup recipes from across the web

The most viewed whole30 soup recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Curried Cauliflower Rice Vegan Kale...

Crockpot Zuppa Toscana

Frozen Vegetable Soup

Whole30 Creamy Taco Soup

The most viewed whole30 soup recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine