Superfood keto soup
“Whip up a bowl of nourishing Superfood Keto Soup, made with fresh cauliflower, spinach, and watercress, simmered in rich vegetable broth and creamy heavy whipping cream. Perfect for a health-boosting, low-carb meal!”
- 03 Jun 2024
- Cook time 10 min
- Prep time 10 min
- 4 Servings
- 11 Ingredients
Superfood Keto Soup is a hearty and nutritious dish perfect for those following a keto diet. Packed with low-carb vegetables like cauliflower, spinach, and watercress, this soup is not only delicious but also teeming with essential vitamins and minerals. The addition of heavy whipping cream and coconut oil ensures it remains rich and creamy while keeping its carb count in check. Ideal for a main meal or a starter, this soup is both easy to prepare and satisfying.
Ingredients:
Instructions:
- Chop the cauliflower into small florets.
- Chop the onion into small pieces.
- Mince the garlic cloves.
- Heat the coconut oil in a large pot over medium heat.
- Add the chopped onion and minced garlic to the pot. Sauté for about 5 minutes or until the onion becomes translucent and the garlic is fragrant.
- Add the chopped cauliflower to the pot and stir well to combine with the onion and garlic mixture.
- Pour in the vegetable broth and add the bay leaf. Bring the mixture to a boil.
- Once boiling, reduce the heat to a simmer. Cover the pot and let it cook for about 15-20 minutes, or until the cauliflower is tender.
- Add the roughly chopped spinach and watercress to the pot. Stir well and let them wilt for about 3-5 minutes.
- Once the greens are wilted, remove the bay leaf from the pot.
- Using an immersion blender, blend the soup until smooth. If you don't have an immersion blender, carefully transfer the soup in batches to a blender and blend until smooth, then return to the pot.
- Stir in the heavy whipping cream until fully incorporated.
- Season the soup with salt and a dash of black pepper. Adjust seasoning to taste.
- Allow the soup to heat through over low heat for 2-3 more minutes, stirring occasionally.
- Serve hot and enjoy your nutritious and delicious Superfood Keto Soup!
Tips:
- For a smoother texture, blend the soup well using an immersion blender or standard blender.
- Feel free to add other low-carb vegetables such as zucchini or kale to enhance the nutritional value.
- Adjust the seasoning to taste, adding more salt or pepper if needed.
- Serve hot and garnish with additional watercress or a sprinkle of Parmesan cheese for an extra touch of flavor.
- Store leftovers in an airtight container in the refrigerator for up to three days, or freeze for longer storage.
With its combination of superfoods and keto-friendly ingredients, this Superfood Keto Soup is a flavorful and nourishing choice for any meal. Whether you're looking to maintain a low-carb lifestyle or simply want a delicious and wholesome soup, this recipe delivers. Enjoy the creamy texture and rich taste, knowing you're indulging in a healthy, nutrient-packed dish.
| Nutrition Facts | |
|---|---|
| Serving Size | 570 grams |
| Energy | |
| Calories 410kcal | 16% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 16g | 5% |
| Fiber 4.67g | 12% |
| Sugar 8g | 8% |
| Fat | |
| Fat 36g | 42% |
| Saturated 24g | 84% |
| Cholesterol 70mg | - |
| Vitamins | |
| Vitamin A 500ug | 56% |
| Choline 90mg | 17% |
| Vitamin B1 0.22mg | 18% |
| Vitamin B2 0.41mg | 31% |
| Vitamin B3 1.46mg | 9% |
| Vitamin B6 0.52mg | 31% |
| Vitamin B9 170ug | 43% |
| Vitamin B12 0.10ug | 4% |
| Vitamin C 100mg | 109% |
| Vitamin E 2.19mg | 15% |
| Vitamin K 380ug | 320% |
| Minerals | |
| Calcium, Ca 140mg | 11% |
| Copper, Cu 0.16mg | 0% |
| Iron, Fe 1.69mg | 15% |
| Magnesium, Mg 100mg | 24% |
| Phosphorus, P 150mg | 12% |
| Potassium, K 940mg | 28% |
| Selenium, Se 2.87ug | 5% |
| Sodium, Na 1430mg | 95% |
| Zinc, Zn 0.99mg | 9% |
| Water | |
| Water 500g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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