• prep: 10 min
  • cook: 20 min
  • total: 30 min
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  • servings:
  • Summary

    This hearty kale and cauliflower soup is perfect for a chilly, winters day. Ready in about 20 minutes, it’s quick and easy to make, vegan, delicious and nutritious!

    Ingredients

    • 1 yellow onion (390 g)
    • 4 cloves garlic
    • 3 medium carrots (175 g, approx. 1.5 cups chopped)
    • 1 tsp dried parsley
    • 1 tsp ground thyme
    • 6 cups vegetable stock
    • 1 head cauliflower (775 g, approx. 7 cups chopped)
    • 4 cups chopped, de-stemmed kale (120 g)

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 1046 % Daily Value *
    • Total Fat: 3 g 5.2%
    • Saturated Fat: 1 g 6%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 3401 mg 141.72%
    • Calcium: 341 mg 34.12%
    • Potassium: 2834 mg 80.96%
    • Magnesium: 0 mg 0%
    • Iron: 6 mg 35.28%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 237 g %
    • Dietary Fiber: 34 g 137.44%
    • Sugar: 171 g
    • Protein: 30 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 88.69%
    • Vitamin C 706.37%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs9
    • Exchange - Starch0
    • Exchange - Vegetables20
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total11 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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