Must try Creamy Cauliflower Kale Soup!

Creamy, dreamy, velvety and smooth–this Creamy Cauliflower Kale Soup is heartwarming, nourishing and packed with veggies! It’s a wonderful way to sneak some veggies into your diet and it’s bursting with flavour, too. It makes use of a secret ingredient that makes everything rich and gives it the creaminess without any dairy or oil whatsoever.

Many dairy-free recipes call for nuts or seeds to create creaminess, but we’re using neither. Instead, we’re using beans! They’re blended into the base of our soup and are so undetectable, even bean haters will love it. The result is a comforting soup that can be enjoyed as a side or as a main course.

Vegan Creamy Cauliflower Kale Soup Veggiekins

Believe it or not, this recipe came to be by accident. It was actually my attempt to repurpose a blended cauliflower concoction in order to curb food waste and it ended up being the best soup I’ve ever made. Bold statement, I know, but it’s really that good.

Perhaps the best thing about this soup is that it’s made with ingredients that last quite a while in the fridge or pantry. In other words, a great soup to make when you’re low on fresh produce, or not in the mood to hit the grocery store. Both kale and cauliflower are long lasting vegetables (alongside onion and garlic, which you probably already have on hand) and you can use canned beans too!

Vegan Creamy Cauliflower Kale Soup Veggiekins

Side note, when I shared a sneak peek of the recipe on my Instagram stories, someone messaged me saying it looked like Zuppa Toscana. I had never actually heard of, or tried Zuppa Toscana before, but after looking into some of the classic recipes online, it does share some ingredient similarities. So, if you HAVE tried Zuppa Toscana and you like that, you will LOVE this one.

This Creamy Cauliflower Kale Soup is vegan, gluten free, refined sugar free, oil free and nut free.

So what’s in this Creamy Cauliflower Kale Soup?

  • Cauilflower → This versatile vegetable adds creaminess when blended, and makes for a delicious soup base. Paired with the white bean base, it balances out the texture to create a beautiful, velvety broth!
  • Onion and roasted garlic → If you’ve made any of my soup recipes before you know these are a MUST. Onions and garlic make a delicious base for most recipes!
  • Kale → A nutrient dense, and surprisingly protein rich leafy green. I love adding kale to soup because it makes it more tender. Kale is also a great green that will last well in the fridge, but you can use any leafy green of choice.
  • White beans → The secret ingredient and the key to creaminess! Don’t worry, you won’t taste the beans at all, and you can use any canned white bean like navy beans, cannellinni beans and even black eyed peas.
  • Vegetable broth → We’re using this as our blending liquid because it adds depth of flavour, and you can use your preferred veggie broth of choice!
  • Dairy free milk → I like to use a neutral, unsweetened dairy free milk to add just a touch of extra richness, however you could leave this out if you don’t have any on hand. Make sure you do not use a vanilla variety, as it will definitely ruin the soup! Speaking from experience here.
  • Nutritional yeast → Umami, depth of flavour, and cheeziness come from nutritional yeast. Aside from flavour, it also adds a boost of plant protein and B vitamins.
  • Spices → You can get creative with what spices you’d like to use, but I included my recommended spices in the recipe card below. Spices really make or break the soup, so go with what you like, and use your taste buds to adjust as needed.

Vegan Creamy Cauliflower Kale Soup Veggiekins

secrets to success

In this recipe, I used roasted garlic, which I personally love to use as it adds extra flavour. It’s an optional step, so to save time, you can skip and just sauté.

You can use either home cooked or canned beans to make this soup. I actually ran out of white beans, and ended up using black eyed peas, which worked wonderfully, so as long as your bean is soft and white you can use it!

If you don’t have a blender unit, you can also use a hand blender instead. A food processor may work, but you may need to process in batches as it is quite a large amount of liquid.

Vegan Creamy Cauliflower Kale Soup Veggiekins

if you like this recipe, try…

If you try this recipe out, tag me on Instagram @veggiekins so I can see your delicious re-creations and for a chance to be featured! As always, I love when you share your reviews in the comments below, and if you make any fun substitutions, let me know how it worked out below too!

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Vegan Creamy Cauliflower Kale Soup Veggiekins

Creamy Cauliflower Kale Soup (vegan, gluten free, oil free, nut free)

  • Author: Remy
  • Total Time: 20 minutes
  • Yield: 4-5 servings 1x
  • Diet: Vegan


A delicious Creamy Cauliflower Kale Soup made with nourishing, pantry friendly ingredients. Vegan, gluten free, oil free, nut free.


  • 1 medium head cauliflower, chopped (roughly 34 cups florets)
  • 23 cups shredded kale
  • 10 oz cooked white beans (about 2/3 of a 15oz can)
  • 1/2 medium onion, sliced thinly
  • 1/2 head of garlic, roasted (about 34 large cloves)
  • 2 cups veggie stock
  • 1/2 cup plant milk of choice
  • 3 tbsp nutritional yeast
  • 1 tbsp gluten free soy sauce
  • 1/2 tsp spices of choice (I used paprika, onion powder, garlic powder, ground thyme and mushroom powder)
  • salt and pepper to taste


  1. Boil cauliflower until fork tender, then strain and set aside.
  2. In a large frying pan or skillet over medium heat, caramelize onions with a touch of oil or broth, until aromatic and fragrant. Add garlic and sauté another 1-2 minutes.
  3. Next, add all remaining ingredients to blender (except shredded kale) and blend until smooth, adding additional veggie broth or water as needed to achieve desired texture. Taste, and adjust seasoning as needed as well. The texture should be pourable and velvety, like a creamy soup.
  4. Transfer mixture into a saucepan and bring to a simmer. Once soup is evenly heated, add kale and cook another few minutes, until lightly wilted down and tender, stirring occasionally.
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Category: main dishes
  • Method: blending, boiling

Keywords: soup, blender, cauliflower, kale, beans, high protein, nut free, oil free, dairy free, winter

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Filed under: Eat, Gluten Free, High Protein, Main Dishes, Oil Free

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BY Remy • May 2, 2020

Creamy Cauliflower Kale Soup (vegan, gluten free, oil free, nut free)

Vegan Creamy Cauliflower Kale Soup Veggiekins

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  1. Amelia says:
    This looks fabulous and I really want to try it, however I can't have onions or garlic at the moment due to reflux. Do you think this would work with fennel substituting for the onion in equal amounts, and a pinch of asofetida in place of the garlic?
    • Remy says:
      Hi Amelia! I'm actually not familiar with asofetida, but fennel will definitely change the flavour (I find it to be a very strong flavour). With that said, the beautiful thing about soup is that it's really customizable based on your taste preference, so I would say add what you think would taste good and adjust as you go!
  2. Julie says:
    I loved this recipe!!! I upped some of the ingredients... used a whole can of beans, 3 cups of veggie stock, 1 cup milk, and it was the perfect consistency for me! I also used a teaspoon of Trader Joe’s mushroom umami seasoning 😍 Definitely a keeper!

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Hi there, I’m Remy! Welcome to Veggiekins Blog, home to nourishing vegan + gluten-free recipes and tips to live your best balanced and holistic life. I’m a human on a mission to empower you to be well and be kind to your mind, body and soul with the healing power of plants.

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COPYRIGHT © 2020 Veggiekins   ☼   Website by Sunday Stories