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This recipe is great for a keto / paleo diet because it's low in carbs and very high in micronutrients. I used watercress, one of the most underestimated superfoods. Together with Chinese cabbage, chard and spinach, it has the highest amounts of micronutrients amongst greens.
It's high in antioxidants, vitamin A, B, C, E, K, magnesium, potassium and is one of the best non-dairy source of calcium. One serving of this soup will provide over 40% of your daily potassium and help you beat "keto" flu.
For a vegetarian option, use vegetable stock. If you want to avoid dairy, use coconut milk instead. Try this creamy soup with low-carb bread such as Ultimate Keto Buns or Keto Breadsticks!
Hands-on Overall
Serving size about 1 1/2 cups/ 360 ml
Nutritional values (per serving, about 1 1/2 cups/ 360 ml)
Net carbs6.8 grams
Protein4.9 grams
Fat37.6 grams
Calories393 kcal
Calories from carbs 7%, protein 5%, fat 88%
Total carbs9.7 gramsFiber2.9 gramsSugars3.7 gramsSaturated fat23.4 gramsSodium676 mg(29% RDA)Magnesium61 mg(15% RDA)Potassium811 mg(41% EMR)
Ingredients (makes 6 servings)
- 1 medium head cauliflower (400 g/ 14.1 oz)
- 1 medium white onion (110 g/ 3.9 oz)
- 2 cloves garlic
- 1 bay leaf, crumbled
- 150 g watercress (5.3 oz)
- 200 g fresh spinach (7.1 oz) or frozen spinach (220 g/ 7.8 oz)
- 1 litre vegetable stock or bone broth or chicken stock (4 cups/ 1 quart) - you can make your own
- 1 cup cream or coconut milk (240 ml/ 8 fl oz) + 6 tbsp for garnish
- 1/4 cup ghee or virgin coconut oil (55 g/ 1.9 oz)
- sea salt and ground pepper, to taste
- Optional: fresh herbs such as parsley or chives for garnish
Instructions
- Peel and finely dice the onion and garlic. Place in a soup pot or a Dutch oven greased with ghee and cook over a medium-high heat until slightly browned. Wash the spinach and watercress and set aside.
- Cut the cauliflower into small florets and place in the pot with browned onion. Add crumbled bay leaf. Cook for about 5 minutes and mix frequently.
- Add the spinach and watercress and cook until wilted for just about 2-3 minutes.
- Pour in the vegetable stock and bring to a boil. Cook until the cauliflower is crisp-tender and pour in the cream (or coconut milk).
- Season with salt and pepper. Take off the heat and using a hand blender, pulse until smooth and creamy.
- Serve immediately or chill and keep refrigerated for up to 5 days. Freeze for longer.
Just before serving, drizzle some cream on top. Store in the fridge for up to 5 days or freeze for up to 3 months.
Ingredient nutritional breakdown (per serving, about 1 1/2 cups/ 360 ml)
| Net carbs | Protein | Fat | Calories |
|---|
| Cauliflower, fresh |
| 2 g | 1.3 g | 0.2 g | 17 kcal |
| Onion, white, fresh |
| 1.4 g | 0.2 g | 0 g | 7 kcal |
| Garlic, fresh |
| 0.3 g | 0.1 g | 0 g | 1 kcal |
| Bay leaf, dried |
| 0 g | 0 g | 0 g | 0 kcal |
| Watercress, fresh |
| 0.2 g | 0.6 g | 0 g | 3 kcal |
| Spinach, fresh |
| 0.5 g | 1 g | 0.1 g | 8 kcal |
| Vegetable stock |
| 1 g | 0.8 g | 7.2 g | 72 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 1 g | 0.8 g | 15.2 g | 146 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.4 g | 0.3 g | 5.7 g | 55 kcal |
| Ghee |
| 0 g | 0 g | 9.2 g | 83 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, about 1 1/2 cups/ 360 ml |
| 6.8 g | 4.9 g | 37.6 g | 393 kcal |
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