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Curried Cauliflower Soup with Kale and Carrot
I could not be happier that fall is in full gear now. The cooler days ask for hearty and nourishing soups, and soups make my soul happy. So, to honour that, today I'm showing you how to make a Curried Cauliflower Soup with Kale and Carrots.
This curried cauliflower soup is one of my newest recipes and maybe one of the most flavourful soups I've ever made. It takes a bit longer to cook than other soups you'll find on this site. But let me tell you, it is definitely worth the wait.
One of the reasons this soup is so flavourful is due to one of the best spices I've come to know, garam masala. I found this blend when I was making an Indian dish and ever since I've been hooked and I season everything I can with it.
The right amount of garam masala will make flavourful meals and will also raise your body temperature. This is a great hack now that the ambient temperature is dropping. And, if you buy the mild version, you don't have to deal with the suffering of spicy food.
This curried cauliflower soup has a bit of a roasted taste to it. This particular flavour makes it even more of a fall soup. To get those tones in our bowl all we need to do is put the cauliflower in the oven for about 20 minutes.
I know roasting the cauliflower is an extra step but don't be tempted to skip it. It seriously makes all the difference in the world. Believe me, even if you have to clean a couple more dishes and invest a bit more time. It's totally worth it.
I found this little hack when I was cooking Mie Noodles with Green Beans, Cauliflower, Cherry Tomatoes and Alfredo Sauce. Just adding that extra step brought together the flavours of all the different ingredients in this recipe. It was a total game changer.
Cauliflower is one of those veggies that's incredibly good for you but its taste can be a bit flat. That is why I'm always trying to find ways of enhancing its flavour so it can be more interesting and versatile to cook with.
On the other hand, since cauliflower is not that overpowering it's very easy to mix with many different foods. And that's exactly what we are doing to make this soup. Aside from the cauliflower, we have kale, carrots, cherry tomatoes, and onions.
All the ingredients add a load of flavour but also they add a load of nutrients. Our amazing soup is a great source of fibre, Vitamin A, C and K, Folate, Manganese, Cooper, fatty acids, antioxidants. And last but not least, you'll down 13g of plant-based protein.
This curried cauliflower soup is healthy, delicious and heart warming. Your family will love it, even the little ones. It's a super kid-friendly recipe, it's not spicy and you can be sure they won't be picking food out of their plate!
Ingredients
For the soup
- 1 cup carrot (chopped into small pieces)
- 1 cup coconut milk
- 3 oz kale (washed and stems removed)
- 1 tsp olive oil
- 1 medium onion (thinly sliced)
- 1 tsp sea salt
- 2 cups water
For the cauliflower
- 1 head cauliflower (florets)
- 1 cup cherry tomatoes (chopped)
- 2 tbsps garam masala
- 2 tablespoons olive oil
Directions
- Preheat the oven to 400F (200 C).
- Mix the cauliflower florets and cherry tomatoes with the olive oil for the cauliflower and the curry powder.
- Spread the cauliflower and cherry tomatoes on baking tray covered with baking paper and bake for 20 minutes.
- Prepare the rest of the ingredients while the cauliflower is in the oven.
- Use a big pot and heat up the oil for the soup, add onion and garlic and stir fry until fragrant for about 5 minutes.
- Add the carrot and stir fry for 5-10 more minutes until dente.
- Add the coconut milk and water and bring it to boil.
- Get the cauliflower out of the oven and use a knife to chop it into small pieces.
- Stir in the kale and the rest of the ingredients, adjust taste and serve it in a bowl, enjoy!
Nutrition Facts
Total servings 2
| Amount Per Serving | ||
|---|---|---|
| Calories 535 | From Fat 381 | |
| % Daily Value* | ||
| Total Fat 42g | 65.1% | |
| Saturated Fat 24g | 120.7% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 1357.189mg | 56.5% | |
| Total Carbohydrate 38g | 12.8% | |
| Dietry Fiber 14g | 55.9% | |
| Sugars 12g | ||
| Protein 13g | 25.1% | |
| Vitamin K2 0µg | 0% | |
|---|---|---|
| Vitamin A 14942.31IU | 298.8% | |
| Vitamin B-12 0µg | 0% | |
| Vitamin B-6 0.89mg | 44.4% | |
| Vitamin C 208.01mg | 346.7% | |
| Vitamin D 0IU | 0% | |
| Vitamin E 5.17mg | 17.2% | |
| Vitamin K1 369.72µg | 462.1% | |
| Calcium 231.27mg | 23.1% | |
|---|---|---|
| Copper 1.22mg | 61.2% | |
| Folate 290.35µg | 72.6% | |
| Folic Acid 0µg | ||
| Iron 7.54mg | 23.3% | |
| Magnesium 156.05mg | 39% | |
| Manganese 2.38mg | 118.8% | |
| Niacin 4.35mg | 21.8% | |
| Pantothenic acid 2.56mg | 25.6% | |
| Phosphorus 363.45mg | 36.3% | |
| Potassium 1874.97mg | 53.6% | |
| Riboflavin, 0.33mg | 19.3% | |
| Selenium 5.31µg | 7.6% | |
| Sodium 1357.19mg | 56.5% | |
| Thiamin, 0.33mg | 21.7% | |
| Zinc 2.43mg | 10.8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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