Superfood keto soup
Enjoy a nutrient-packed meal with this Superfood Keto Soup recipe. Made with cauliflower, onion, garlic, bay leaf, watercress, spinach, vegetable broth, coconut milk, and coconut oil, it’s a delicious, low-carb, and creamy keto-friendly soup perfect for a healthy diet. Packed with vitamins and minerals, this flavorful soup is both satisfying and easy to prepare.
- 15 Jun 2024
- Cook time 10 min
- Prep time 10 min
- 4 Servings
- 11 Ingredients
Dive into a bowl of nutrient-dense, deliciously creamy Superfood Keto Soup. This recipe combines the health benefits of watercress, spinach, and cauliflower with the rich flavors of coconut milk and vegetable broth. Perfect for a keto diet, this soup is both satisfying and easy to prepare.
Ingredients:
Instructions:
- Chop the cauliflower into small florets.
- Chop the onion and roughly chop the watercress and spinach.
- Mince the garlic cloves.
- In a large pot, melt 1/4 cup of coconut oil over medium heat.
- Add the chopped onion to the pot and sauté for about 5 minutes, or until the onion becomes translucent.
- Add the minced garlic and cook for an additional 1-2 minutes until fragrant.
- Stir in the chopped cauliflower and 1 tsp of bay leaf. Cook for another 2-3 minutes.
- Pour in 4 cups of vegetable broth. Bring the mixture to a gentle boil, then reduce the heat to a simmer. Cook for about 15 minutes or until the cauliflower is tender.
- Stir in the watercress and spinach. Cook for another 5 minutes until the greens are wilted and tender.
- Remove the bay leaf from the pot. Using an immersion blender, carefully blend the soup until smooth. Alternatively, you can transfer the soup in batches to a blender, blend until smooth, and then return to the pot.
- Pour in 1 cup of coconut milk and stir to combine.
- Add 1 tsp of salt and a dash of black pepper. Stir well. Adjust seasoning to taste if needed.
- Ladle the soup into bowls and serve hot. Enjoy your nutritious and delicious Superfood Keto Soup!
Tips:
- For a smoother texture, use an immersion blender or a regular blender to puree the soup after it has cooked.
- Add a squeeze of lemon juice before serving to enhance the flavors and add a touch of brightness.
- If you prefer a thicker soup, use less vegetable broth or allow the soup to simmer for a longer time to reduce.
- Garnish with fresh herbs like parsley or cilantro to add an extra layer of flavor.
- Adjust the seasoning according to your taste – more salt, pepper, or even a dash of chili flakes for some heat can elevate the dish.
Your Superfood Keto Soup is now ready to serve. Rich in nutrients and bursting with flavor, this soup is a perfect meal for those on a keto diet or anyone looking to enjoy a healthful dish. Enjoy the creamy texture and savory taste knowing you're nourishing your body with every bite.
| Nutrition Facts | |
|---|---|
| Serving Size | 590 grams |
| Energy | |
| Calories 350kcal | 14% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 20g | 6% |
| Fiber 6g | 16% |
| Sugar 10g | 10% |
| Fat | |
| Fat 30g | 34% |
| Saturated 24g | 81% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 230ug | 25% |
| Choline 70mg | 13% |
| Vitamin B1 0.23mg | 20% |
| Vitamin B2 0.27mg | 21% |
| Vitamin B3 1.68mg | 10% |
| Vitamin B6 0.50mg | 29% |
| Vitamin B9 140ug | 35% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 90mg | 102% |
| Vitamin E 1.51mg | 10% |
| Vitamin K 330ug | 277% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 0.32mg | 0% |
| Iron, Fe 2.40mg | 22% |
| Magnesium, Mg 100mg | 23% |
| Phosphorus, P 190mg | 15% |
| Potassium, K 1020mg | 30% |
| Selenium, Se 4.86ug | 9% |
| Sodium, Na 1400mg | 93% |
| Zinc, Zn 1.18mg | 11% |
| Water | |
| Water 530g | - |
| * 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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