⏱ 55 min totalCurried Cauliflower Rice Kale Soup
Per 1 serving · 609 g · 16 ingredients
of a 2,000 cal day
- Protein11g11% of calories
- Carbs29g31% of calories
- Fat24g58% of calories
- ✓ Cholesterol free
At a glance
One serving of Curried Cauliflower Rice Kale Soup (609 g) has 345 calories, with 11 g of protein, 29 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (21% DV), dietary fiber (36% DV) and Vitamin A (97% DV). Keep an eye on sodium and saturated fat, which provide 55% and 62% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Dietary fiber36%
- Vitamin A97%
- Vitamin C169%
- Vitamin E29%
- Vitamin K427%
Good source of
10–19% of the daily value
- Thiamine15%
- Riboflavin (B2)14%
- Niacin16%
- Choline14%
- Zinc14%
Watch
20%+ of the daily value
- Sodium55%
- Saturated fat62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ¼ cup chopped, Cauliflower
¾ tbsp Curry powder
¼ tsp Garlic powder
⅛ tsp, ground Cumin seed
⅛ tsp Paprika- 🥄¹⁄₁₆ tsp Salt
¾ tbsp Olive oil
³⁄₁₆ cup, chopped Onion
¼ tsp Garlic
1 cup, chopped Kale
½ cup chopped Carrots
1 cup Vegetable broth
¼ cup Coconut milk- 🥄⅛ tsp Crushed red pepper flakes
⅛ tsp Black pepper- 🥄¼ dash Salt
Directions
- 1
Preheat oven to 400°F.
- 2
Toss cauliflower florets with curry powder, garlic powder, cumin, paprika, salt, and 2 tbsp of the oil in a small bowl.
- 3
Spread the cauliflower on a baking dish and roast for 20-22 minutes until tender but slightly undercooked. Remove and set aside.
- 4
While the cauliflower cools, chop the rest of your veggies.
- 5
Pulse the cauliflower florets in a food processor or blender until "riced".
- 6
In a large stock pot, sauté onion, remaining oil, and minced garlic for 5 minutes until fragrant.
- 7
Add broth, coconut milk, veggies, cauliflower "rice," red chili pepper, and black pepper. Bring to a quick boil, then simmer for 20 minutes until veggies are cooked. Salt to taste, then serve.
Vitamins & minerals
Amounts for 1 serving (609 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 876 μg | 97% |
| Vitamin C | 152 mg | 169% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 513 μg | 427% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 200 μg | 50% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 76 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 200 mg | 20% |
| Iron | 5 mg | 62% |
| Potassium | 1,241 mg | 26% |
| Magnesium | 103 mg | 25% |
| Phosphorus | 231 mg | 33% |
| Zinc | 2 mg | 14% |
| Copper | 1 mg | 135% |
| Manganese | 2 mg | 71% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2,263 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 9,347 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 1 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 345 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 29minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Curried Cauliflower Rice Kale Soup?
One serving of Curried Cauliflower Rice Kale Soup (1 serving) has 345 calories, which works out to 57 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Curried Cauliflower Rice Kale Soup high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Curried Cauliflower Rice Kale Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Curried Cauliflower Rice Kale Soup?
1267 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Curried Cauliflower Rice Kale Soup?
8.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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