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This soup is the Wonder Woman of the soup world!
Packed full of Vitamins A, C and E, antioxidants and immune boosting ingredients like garlic and ginger, this soup will be the powerhouse that you’ve been looking for. And not only is it full of vitality — it tastes incredible!
We are using frozen low-carb vegetables as they are easier to come by in winter but feel free to swap with fresh spinach, kale and broccoli. When using turmeric, always make sure to add a good pinch of black pepper as it increases the absorption of curcumin, turmeric’s anti-inflammatory component by 2,000%!
This easy low-carb soup can be very easily adapted to be vegan keto, with adaptions listed below and can be frozen in portions for easy meal prepping. Enjoy!
Hands-on Overall
Serving size about 1 1/2 cups, 360 ml/ 12 fl oz
Nutritional values (per serving, about 1 1/2 cups, 360 ml/ 12 fl oz)
Net carbs8.2 grams
Protein14.5 grams
Fat24.7 grams
Calories312 kcal
Calories from carbs 10%, protein 18%, fat 72%
Total carbs14.4 gramsFiber6.2 gramsSugars3.2 gramsSaturated fat16.2 gramsSodium482 mg(21% RDA)Magnesium155 mg(39% RDA)Potassium918 mg(46% EMR)
Ingredients (makes 6 servings)
- 2 tbsp virgin coconut oil or ghee (30 ml)
- 500 g frozen broccoli florets or fresh broccoli (1.1 lb)
- 1 package frozen spinach, defrosted and drained (250 g/ 8.8 oz)
- 1 package frozen kale or fresh kale, chopped finely (250 g/ 8.8 oz)
- 3 celery stalks, trimmed (120 g/ 4.2 oz)
- 2 cloves garlic, minced
- 2 tbsp grated fresh ginger (12 g/ 0.4 oz)
- 1 can full-fat coconut milk (400 ml/ 13.5 fl oz)
- 3 cups chicken stock or vegetable stock (720 ml/ 24 fl oz)
- 1 tsp ground turmeric
- 1 cup chopped parsley, divided (60 g/ 2.1 oz)
- sea salt and ground pepper, to taste
- 6 tbsp Greek yogurt or coconut yoghurt (90 g/ 3.2 oz)
- 6 tbsp toasted hemp seeds or pumpkin seeds (53 g/ 1.9 oz)
- chili flakes, to taste
Instructions
- Prepare all the ingredients. Chop the kale (if using fresh) and remove the hard stems. Squeeze out any excess juices from the spinach.
- Dice the celery and finely chop the garlic. Add to a heavy pot along with the coconut oil and cook over medium-high heat until celery is softened.
- Add the grated ginger and cook for a further minute.
- Add the spinach, kale and broccoli florets to the pot and add the coconut milk, chicken stock (or vegetable stock) and parsley (reserve some for garnish).
- Bring to the boil and then reduce heat and simmer for 10 to 15 minutes or until the broccoli is softened.
- Working in batches, blitz in a high-speed blender until smooth and bright green.
- Serve each bowl with a tablespoon of yoghurt (or coconut yogurt) swirled in, and topped a tablespoon toasted hemp seeds (or pumpkin seeds), chili flakes and remaining the parsley.
- Store in a covered dish in the fridge for up to 1 week or portion out and freeze.
Ingredient nutritional breakdown (per serving, about 1 1/2 cups, 360 ml/ 12 fl oz)
| Net carbs | Protein | Fat | Calories |
|---|
| Coconut oil, extra virgin |
| 0 g | 0 g | 2.2 g | 20 kcal |
| Broccoli, frozen, chopped, cooked, boiled, drained, without salt |
| 2 g | 2.6 g | 0.1 g | 23 kcal |
| Spinach, frozen |
| 0.5 g | 1.5 g | 0.2 g | 12 kcal |
| Kale, frozen, cooked, boiled, drained, without salt |
| 1.3 g | 1.2 g | 0.2 g | 13 kcal |
| Celery stalk, fresh |
| 0.3 g | 0.1 g | 0 g | 3 kcal |
| Garlic, fresh |
| 0.3 g | 0.1 g | 0 g | 1 kcal |
| Ginger root, fresh |
| 0.3 g | 0 g | 0 g | 2 kcal |
| Coconut milk (full-fat, unsweetened) |
| 1.8 g | 1.3 g | 13.6 g | 125 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 2.4 g | 2.4 g | 31 kcal |
| Turmeric, spices (dried, ground) |
| 0.2 g | 0 g | 0 g | 2 kcal |
| Parsley, fresh (spices) |
| 0.3 g | 0.3 g | 0.1 g | 4 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Yogurt, plain (full-fat, Greek style, 5% fat) |
| 0.6 g | 1.4 g | 0.8 g | 14 kcal |
| Hemp seeds, hearts (hulled, natural) |
| 0.3 g | 3.5 g | 5 g | 60 kcal |
| Peppers, chile (chili), flaked and dried, spices |
| 0.1 g | 0.1 g | 0.1 g | 1 kcal |
| Total per serving, about 1 1/2 cups, 360 ml/ 12 fl oz |
| 8.2 g | 14.5 g | 24.7 g | 312 kcal |
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