RECIPE STORY

Cauliflower and Kale White Bean Soup

by

Cauliflower, cashew nuts, and butter beans are blended into a velvety soup, then topped with kale lemon pesto.

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This nutritious bowl makes a healthy and tasty vegan recipe in 400 calories.

It's packed with fibres, plant-based proteins, and antioxidants, perfect for detox and weight loss.

Health

Time

30m

Cost

Nutrients

430 kcal

Carbs 39 grams

Sugars 8 grams

Total Fats 23 grams

Saturates 3 grams

Fibers 17 grams

Proteins 18 grams

Nutrients Data

The nutrients information on this page refers to a 2000 Kcal daily intake diet.

Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.

Chart Legend

Carbs, Sugars, Total Fats, Saturates
Less than 50% of maximum recommended intake for a meal
Between 50% and 95% of maximum recommended intake for a meal
More than 95% of maximum recommended intake for a meal
Fibers, Proteins
More than 50% of recommended intake for a meal
Between 25% and 50% of recommended intake for a meal
Less than 25% of recommended intake for a meal
By visiting the full recipe page, you can get a more in depth breakdown of the nutrients for this recipe. If you prefer reading the recipe in this format instead, a link to the full recipe page will be provided at the end!

Good for Diets

  • Vegetarian
  • Vegan
  • Alcohol-Free
  • Pescatarian

Contains Allergens

  • Nuts
  • Mustard

Servings

4

Did you know?

Cauliflower is a low-carb yet nutritious vegetable that makes a great alternative to grains.

Fewer carbs, more nutrients

We love cauliflowers as they are such a versatile ingredient.

They pack lots of fibres, vitamins, and minerals. They also have precious disease-fighting antioxidants that you don't find in many other veggies.

Adding them to your diet is incredibly easy. Check out our tasty cauliflower recipes below for inspiration!

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Step 1

Soak the cashew nuts in water for 10 minutes. Meanwhile, sizzle finely chopped onions and crushed garlic with 1 tbsp of oil.

Ingredients List

Cashew Nuts100g
Extra Virgin Olive Oil3tbsp
Brown Onions, Large1
Garlic Clove2
Butter Beans, Canned480g
Cauliflower320g
Vegetable Stock1L
Saltto taste
Black Pepperto taste
Wholegrain Mustard2tsp
Kale140g
Lemon Juice20mL
Lemon Zest1tsp
Step 1

Then add drained butter beans, cauliflower florets, and half of the cashew nuts, and cook for 5 minutes. Add vegetable stock and wholegrain mustard and simmer for 15 minutes.

Ingredients List

Cashew Nuts100g
Extra Virgin Olive Oil3tbsp
Brown Onions, Large1
Garlic Clove2
Butter Beans, Canned480g
Cauliflower320g
Vegetable Stock1L
Saltto taste
Black Pepperto taste
Wholegrain Mustard2tsp
Kale140g
Lemon Juice20mL
Lemon Zest1tsp

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Step 2

In the meantime, combine the remaining half of the cashew nuts, ​2 tbsp of extra virgin olive oil, kale, lemon juice, and lemon zest in a food processor. Blitz the ingredients until you have a smooth and creamy pesto.

Ingredients List

Cashew Nuts100g
Extra Virgin Olive Oil3tbsp
Brown Onions, Large1
Garlic Clove2
Butter Beans, Canned480g
Cauliflower320g
Vegetable Stock1L
Saltto taste
Black Pepperto taste
Wholegrain Mustard2tsp
Kale140g
Lemon Juice20mL
Lemon Zest1tsp
Step 2

Then, season with salt to taste.

Ingredients List

Cashew Nuts100g
Extra Virgin Olive Oil3tbsp
Brown Onions, Large1
Garlic Clove2
Butter Beans, Canned480g
Cauliflower320g
Vegetable Stock1L
Saltto taste
Black Pepperto taste
Wholegrain Mustard2tsp
Kale140g
Lemon Juice20mL
Lemon Zest1tsp

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Step 3

When the cauliflower is soft and cooked through, remove the pot from the heat. Then, blend the ingredients with the help of a food processor or an immersion blender until you have smooth and creamy white soup.

Ingredients List

Cashew Nuts100g
Extra Virgin Olive Oil3tbsp
Brown Onions, Large1
Garlic Clove2
Butter Beans, Canned480g
Cauliflower320g
Vegetable Stock1L
Saltto taste
Black Pepperto taste
Wholegrain Mustard2tsp
Kale140g
Lemon Juice20mL
Lemon Zest1tsp
Step 3

Next, season with salt to taste.

Ingredients List

Cashew Nuts100g
Extra Virgin Olive Oil3tbsp
Brown Onions, Large1
Garlic Clove2
Butter Beans, Canned480g
Cauliflower320g
Vegetable Stock1L
Saltto taste
Black Pepperto taste
Wholegrain Mustard2tsp
Kale140g
Lemon Juice20mL
Lemon Zest1tsp

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Step 4

Divide the white bean soup among serving bowls. Top with the kale pesto and if desired garnish with fresh kale strips.

Ingredients List

Cashew Nuts100g
Extra Virgin Olive Oil3tbsp
Brown Onions, Large1
Garlic Clove2
Butter Beans, Canned480g
Cauliflower320g
Vegetable Stock1L
Saltto taste
Black Pepperto taste
Wholegrain Mustard2tsp
Kale140g
Lemon Juice20mL
Lemon Zest1tsp
Step 4

Finally, add cracked black pepper and serve with toasted sourdough bread on the side.

Ingredients List

Cashew Nuts100g
Extra Virgin Olive Oil3tbsp
Brown Onions, Large1
Garlic Clove2
Butter Beans, Canned480g
Cauliflower320g
Vegetable Stock1L
Saltto taste
Black Pepperto taste
Wholegrain Mustard2tsp
Kale140g
Lemon Juice20mL
Lemon Zest1tsp

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