Cauliflower Kale Avocado Soup

The 3 primary ingredients are all nutritional powerhouses and PCOS-fighters.

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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

Ingredients:

  • 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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Author: Phruitful Dish

I'm Dylan, the creator of Phruitful Dish. I'm a holistic health content creator, fitness lover, vegan, feminist, and PCOS wellness consultant living in Vancouver, Canada on unceded Coast Salish territory. I obtained my PhD in obstetrics and gynaecology specializing in PCOS, nutrition and mental health.

38 thoughts on “Cauliflower Kale Avocado Soup”

  1. 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 😀

  2. 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!

  3. 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

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