[ Dinner ][ Lunch ]

Cauliflower Kale Avocado Soup

Determining whether a meal is healthy can be complicated depending who you ask. In this case, however, there isn’t much to debate. The primary ingredients of this soup (cauliflower, kale and avocado) are all nutritional powerhouses and PCOS-fighters. By pureeing vegetables like cauliflower you can achieve a creamy soup without dairy or flour. In addition, unlike many soups this recipe is very low in sodium. Roasting the cauliflower, garlic and onion first helps achieve a richer flavor (and makes your home smell really good!). I would love to hear your thoughts in the comments below!

Cauliflower Kale Avocado Soup


  • 1 cauliflower head, broken into florets
  • 1/2 medium onion, chopped into large chunks
  • 4 whole garlic cloves
  • 2 tbsp extra-virgin olive oil (& extra to drizzle as garnish)
  • 1/4 tsp thyme
  • 1/4 tsp cumin
  • 4 cups water (approx.)
  • A few handfuls of kale torn into chunks, organic if possible
  • 1 avocado, chopped
  • salt to taste (I didn’t add any)

How to:

  1. Preheat oven to 425 degrees F.
  2. In a small bowl mix the olive oil, thyme and cumin.
  3. In a large bowl drizzle the olive oil mixture over cauliflower, onion, and garlic, and then toss all together to coat vegetables.
  4. Transfer all to a baking sheet and cook in oven about 20 min or longer. The garlic may need to be taken out before the rest.
  5. Once cauliflower is golden, remove from oven and turn oven off.
  6. Blend cauliflower, onion and garlic in a blender or food processor adding water until smooth. Transfer to pot on stove on low heat and simmer.
  7. Blend avocado and kale with water until smooth.
  8. Add avo/kale mixture to the pot on the stove.
  9. Serve once you have reached your desired consistency (adding water to thin it).
  10. Optional: Throw seeds or nuts on it for extra protein.

PCOS Powers:

  • cauliflower = anti-inflammatory, low on the glycemic index, & contains sulforaphane which improves blood pressure, kidney function and may prevent cancer
  • avocado = helps lower LDL “bad” cholesterol, low on the glycemic index, high in fiber, & high in B-complex vitamins which combat stress
  • kale = anti-inflammatory, high in fiber, & high in calcium which is important for egg maturation and follicle development
  • garlic = helps lower cholesterol, an antibiotic, & blood cleanser which relaxes blood vessels for easier blood flow
  • onion = promotes liver detoxification, improves digestion & is high in chromium which helps maintain healthy blood glucose levels

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Phruitful Dish

I'm Dylan, the creator of Phruitful Dish. I'm a holistic health blogger, fitness lover, vegan, feminist, and scientist living in Vancouver, Canada on unceded Coast Salish territory. In 2019 I successfully defended my PhD in obstetrics and gynaecology specializing in PCOS, nutrition and mental health.


  1. Can’t wait to try it!!!!! Claire

  2. This looks and sounds fantastic – and healthy to boot – yum!

  3. This sounds SO good! Thanks so much for sharing! I have been wanting to start making more soups…adding this to my list!


    1. Glad to hear it! Hope you enjoy.

  4. Cauliflower + kale + avacado = a few of my favorite things!

    1. I know, right?! Me too 🙂

  5. Oooh this looks and sounds yummy! Another fab way to use these yummy green veggies. Thanks for sharing your recipe!

    1. You could pretty much puree any veggies for a soup this way. Why not?! 🙂

  6. Interesting! I can’t wait to try it! I bet my hubs will go crazy for it! 🙂

  7. I am a huge soup fan, and since I love cauliflower, kale, AND avocado, this sounds like the perfect soup for me! Thanks for sharing 😀

  8. Never thought of a Cauliflower Kale and Avocado soup, but this looks really good and it sounds very yummy!

  9. Yum this looks really good and so simple to make!

    1. I love simple. Who wants complex recipes?! haha

  10. Looks Delish! The color is so vibrant. I’m a fan of soup so this goes straight to the recipe box! Thanks.

  11. I am a huge fan of avocado and medium fan of kale and cauliflower. Sounds like a great dinner, not too heavy on the stomach! // IG: ruxandrasoare

    1. You could always add more avocado in and you may not notice the kale or cauliflower as much!

  12. Great healthy idea ! Sometimes it can be difficult getting my kids to eat more vegetables, especially my son. I would definitely try this out , thanks!

  13. This sounds like my kind of soup…so yummy! And the colour!! Gorgeous!

    1. Thank you so much! It is great warm or cold.

  14. Oh wow, what a combination. That looks delicious!

    1. Thank you! Sometimes sporadic combos work out amazingly!

  15. I love the idea of roasting the cauliflower for the soup. Thanks for the suggestion.

  16. I throw pretty much anything in soup, but this combo sounds so good and something that would never have met my kitchen. That is until now! The flavour of roasted cauliflower is so good in soup! Yum 😀

  17. I love homemade soup for the very reason that there is less sodium. I never thought to purée cauliflower, so I’m looking forward to trying this. Thanks for sharing the recipe!

  18. Wow this looks utterly delicious and healthy at the same time!

  19. I would never have thought to add avocado to a soup. I am going to give this a try.

  20. Wow this is very creative! I didn’t even know that avocado’s go well with cauliflower, never would’ve been able to come up with this one myself! I’m currently in a bit of a soup making phase so I’ll be making this one for sure

  21. Oh soup is wonderful especially with the cold weather this looks delicious. Thanks so much for sharing.

  22. This is as healthy as you can get, and it looks delicious too! Great recipe 🙂 xo

  23. This soup looks so delicious! I can’t wait to try it.

  24. This sounds so delicious! I’ll admit, I’ll pretty much eat anything with avocado, but the kale and cauliflower are what intrigue me!

  25. oh wow this just looks incredible! I will have to make this too soon

  26. Looks good and I love the addition of kale! I’m always looking for ways to incorporate more kale into our lives.

  27. This looks so tasty! My husband usually makes the soup in our house, but I bet he’d be pretty happy if I made him this one 🙂

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