This Low-Carb Cauliflower and Kale Curry Soup recipe will warm you up! This soup takes only about half an hour to prepare and works for a low-carb, gluten-free, LC/HF, Atkins, Banting, vegetarian or diabetic diet.
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This low-carb cauliflower and kale curry soup contains a delectable combination of Indian spices such as cumin, coriander, paprika, ginger and cayenne. These spices not only complement the cauliflower and kale perfectly, but also make the whole house smell like an upscale Indian restaurant as the soup cooks. We added a bit of cream to the recipe to create a velvety, satisfying broth. This soup is filling and gratifying enough to use as a main course, but could also be used as an appetizer if you prefer.
This soup is as pleasing to the eye as it is to the tastebuds. I love the contrast of the green kale with the red-orange color of the broth. More importantly, the kale and cauliflower add a punch on nutrients as well. This recipe is a great way to eat your veggies and enjoy them too!
This low-carb cauliflower and kale curry soup does have a bit of heat to it. I would describe it as medium hot. The amount of heat in the recipe as written provides a warming sensation, but does not overwhelm the flavor of the soup. If you’re sensitive to hot, spicy foods, feel free to use less cayenne pepper. You can always add more, but you can’t take it out.
This recipe comes together very quickly. I recommend measuring out the spices into a small bowl prior to starting. This way, they are added all at once. This method is far easier than trying to measure them and stir at the same time.
This soup is a hearty, nutritious and satisfying soup. It’s quick and easy to prepare and eating it is almost as good as putting on a chunky sweater on a chilly fall or winter day. Enjoy!
Low-Carb Cauliflower and Kale Soup
- One medium yellow onion peeled and chopped
- 1 Tablespoon butter
- 2 teaspoons coriander
- 2 teaspoons cumin
- 1 1/2 teaspoons paprika
- 1/2 teaspoon cardamon
- 1/4 teaspoon nutmeg
- 1/2 teaspoon cayenne pepper
- 1 Tablespoon fresh ginger minced
- 1/4 cup tomato paste
- 2 cups chicken or vegetable stock
- 1 cup heavy cream
- 3 cups cauliflower cut into small florets
- 2 cups chopped kale
- 1 1/2 teaspoon sea salt
- 1/2 teaspoon freshly ground pepper
- 1/2 cup fresh cilantro finely chopped
- Heat a large saucepan or dutch oven over medium heat. Add butter.
- When butter stops foaming, add onions to the skillet.
- Cook onions until they are starting to brown on the edges and beginning to develop some translucency. Turn heat to low.
- Add the coriander, cumin, paprika, cardamon, nutmeg, and cayenne pepper. Cook, while stirring for about two minutes to toast the spices.
- Add fresh ginger and tomato paste. Stir to mix well.
- Pour in stock and cream slowly, stirring to combine. Increase heat to medium. Bring the soup to a simmer, stirring occasionally.
- When soup has reached a simmer, add cauliflower and bring soup back to a simmer. Decrease heat to low.
- Allow soup to simmer until cauliflower is tender, about 10-13 minutes. Add kale and simmer soup a minute or two longer to wilt the kale.
- Stir in cilantro, salt and pepper. Taste and adjust seasoning.
Fat: 27.4 grams
Carbs: 12.6 grams
Fiber: 3.7 grams
Protein: 5.6 grams
Net carbs: 8.9 grams
Pinned this recipe! I am in love with cauliflower – busting to make this!x
Thanks, Cynthia! Let us know what you think!
Great post (and great blog). I can feel the heat of this soup just from your description of it. These kind of recipes are exactly the kind of inspiration our family needs in the Kitchen. Thanks for sharing!
Thanks so much!
This looks good. Due to an injury in my family I’ll be doing anti-inflammatory eating next week, and I think this should make it onto the menu. Thanks for the great recipe & the lovely photos!
Thanks so much! I hope you enjoy it!
Helloo! This recipe looks so good. I was wondering if you have any alternatives for the heavy cream – I am unfortunately lactose intolerant.
Thanks for checking out our recipes! I haven’t tried this, so no guarantees, but I think coconut cream would work well in this recipe. The coconut flavor should work well with the spices and it should thicken similarly to heavy cream. I actually considered using coconut cream in the original recipe. Let me know how it works.
Is there curry in the soup? I didn’t see it in the ingredients.
Curry powder is a combination of certain spices. Instead of using a pre-mixed curry powder, I created my own combination. This makes the recipe easier for people to replicate as curry powders from different manufacturers can vary.
Just made this – it was AWESOME! I wanted to lick my bowl 🙂
Yay! Thanks for your feedback! I won’t tell if you do lick the bowl…
Added peas- YUM! Great flavor and now one of my favorite cauliflower recipes, thank you for sharing
Awesome! Glad you enjoyed it!
I’ve made this several times, often doubling the recipe. I’ve added chicken drumsticks and will be adding shrimp today to see how it goes. I make it into more of a stew and sub spinach for the kale. The spice mix is so great!
Glad it’s a keeper! I love your subs and ideas!
This tastes more Mexican than a middle eastern curry. But it is still so good! I added fresh minced garlic, and I used canned coconut milk in replace of the heavy cream. I also added cooked shredded chicken to make it a full meal.
This was an excellent cold-weather soup! I have been cutting down on carbs and am also vegetarian, so was looking for something very satisfying – this fit the bill! I doubled the amount of vegetables and added a can of unsweetened coconut milk to complement the curry flavor… it’s a keeper!!
This recipe since I first discovered it 3 years ago is absolutely magic. I cook it several times every winter. I add coconut cream and it combines with the flavours so well. My best friend says it’s “transcendent” lol
Thank you so much for a delicious meal which I’ll be cooking for many years to come!
Thanks so much for your kind words. Coconut cream is a great addition to this flavor profile.