Cauliflower and Kale White Bean Soup

You can freeze our cauliflower kale and white beans soup, like most other soups.

Our recipe is so easy to make that we suggest you enjoy it warm out of the pot. If you are into batch cooking, you can also store the excess in a glass or plastic container and place it in the fridge for three days. But if you want to cook more and keep it for a future date, then let us tell you how to freeze this cauliflower soup effectively.

First, allow the soup to cool down before storing in the freezer.

When freezing soup, we think the most critical part is choosing the appropriate container. You should opt for plastic instead of glass in this instance.

Glass is prone to shattering in the freezer if you didn't cool the soup correctly, due to thermal shock. It also makes it harder to pop the frozen stew out of the container, forcing you to wait for it to thaw before reheating.

If you can choose between a plastic bag and a sealed container, go for the latter. Do you know when you have frozen something liquid, and the plastic bag gets stuck in a fold? It's super annoying, isn't it! By using a box, you won't have such problems.

The last tip is to leave some headspace when filling the container with soup. When water freezes it expands a little and without space left, it will likely rip out of the box or bag.

Reheating is simple. After getting the soup out of the container, drop it in a deep pot and let it thaw at low/medium heat.

If we had to give our soup a health score, it would be an A+ with lots of hearts and smileys. We made this tasty stew without cream or any other dairy products, with plant-based proteins, and two of the most nutritious and healthy winter vegetables. This recipe is good for you, no doubts there!

Keep reading if you want to learn something interesting about the ingredients we used.

Cauliflower and kale are low carb vegetables rich in fibres, vitamins, and antioxidants. They support critical detox processes in your body and thus are essential for your health and wellbeing.

White beans like butter beans make a great source of plant-based proteins with little fats. They're also high in fibres.

Fibres are indigestible carbohydrates, and they are fantastic to aid weight loss. They fill you up for long and curb hunger without adding calories.

This tasty butter bean and kale soup provides less than 500 calories per serving, plus 40% of your recommended daily intake (RDI) for proteins and 65% for fibres. It's truly one of the healthiest meal you can make!

Our cauliflower and white beans soup is low carb, but is it ketogenic? Well, both cauliflower and kale are king vegetables in the keto diet. But what about white beans? Most beans are not keto because they still have a fair amount of carbs. They are not as carb-rich as pasta or rice though, and that's why beans are an excellent low-carb dish for people on a weight-loss plan.

But guess what? We used butter beans (aka Lima beans), which together with black soybeans, are accepted in the keto diet when consumed in moderation. So yes, this recipe is both low-carb and keto!

If you already consumed enough daily carbs as part of your daily keto diet, you can use fewer beans. Replace half the quantity of white beans in our recipe above with an equal weight of cauliflowers.

If you are looking for more low-carb or keto recipes, make sure to check out Smart Search tool. You can filter our recipes according to your diet, nutrients, and much more!

Many toppings go well with our kale, white beans and cauliflower soup, because of its delicate flavour.

For people following a vegan diet or those allergic to dairy, we recommend you pair cauliflower soup with truffle oil. If you can get your hands on this delicacy, you must try it! It will add an earthy and elegant nuance to this dish you simply won't resist.

A cheaper alternative to truffle oil is a well-thought mix of herbs and spices. How does a pinch of chillies, dill and lemongrass sound? Let us tell you: it tastes great. Give it a go!  

For people without dairy allergies, here are a few additional ingredients that go well with our cauliflower soup. For added creaminess and a nutty taste, sprinkle the bowl with some parmesan cheese and cracked black pepper. If you are after something more piquant and intriguing, crumble in some blue cheese or Stilton and loosely ground walnuts.   

In our recipe above, we have used the right amount and type of ingredients to make a creamy white bean and cauliflower soup. So just follow our easy step and enjoy this healthy stew.  

But if you are interested in knowing other ways to thicken a cauliflower soup, or any other, then keep reading.

The traditional way to thicken stew is to use milk or cream. But if you want a creamier soup without using dairy products, then you could try one of the following options. 

• Flour: add 1-2 tablespoon mixed in little cold water and stir vigorously.

• Starch: same as flour, add 1-2 tablespoon mixed in little cold water and stir vigorously.

• Boiled and blended potatoes. This method is our little secret discovered by accident during one of our kitchen experiments. Potatoes are rich in starch which helps bing the ingredients and gives creaminess.

Sure thing! What we like about this soup is that it's creamy and smooth. The easiest and most practical way to get this hearty consistency is by using a blender, food processor, or immersion blender. But if you don't have one, you can always go back to grandma's tech: use a potato masher.

First, make sure the vegetables are thoroughly cooked and soft. Then mash them right inside the pan. Get rid of excess water if needed. Easy!