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As the weather gets colder (we had our first minor frost recently) I like to make up a big pot of soup each week.
This keto recipe is a crowd pleaser which means the whole family will enjoy it even if they don't follow a keto diet. Unlike creamy high-carb favourites like potato soup or lentil soup, this meal is ideal for those who keep their carb intake low.
You can serve it as an appetiser, and two servings will be enough as a main dish. It’s a delicious and easy dinner and it’s a quick, tasty and warming lunch to heat up for myself or to send in thermoses for my family.
The name of this soup pretty much tells you everything you need to know; it’s thick and creamy with a lovely fresh vegetable flavour. If you love soups, check out our keto noodle soup - it is just as comforting and so easy to whip up. Enjoy!
Hands-on Overall
Serving size about 1 1/4 cups/ 300 ml
Nutritional values (per serving, about 1 1/4 cups/ 300 ml)
Net carbs5.6 grams
Protein4.4 grams
Fat23.6 grams
Calories257 kcal
Calories from carbs 9%, protein 7%, fat 84%
Total carbs8.3 gramsFiber2.7 gramsSugars4.7 gramsSaturated fat11.2 gramsSodium351 mg(15% RDA)Magnesium32 mg(8% RDA)Potassium554 mg(28% EMR)
Ingredients (makes 8 servings)
- 700 g cauliflower (1.5 lb)
- 500 g zucchini (1.1 lb)
- 1 clove garlic
- 1 small brown onion (70 g/ 2.5 oz)
- 2 celery stalks (80 g/ 2.8 oz)
- 2 tbsp ghee or butter (30 g/ 1.1 oz)
- 2 cups chicken broth or vegetable stock (480 ml/ 16 fl oz)
- 2 cups water (480 ml/ 16 fl oz)
- 1 tsp fresh thyme, plus extra for garnish
- 1/2 tsp onion powder
- sea salt and pepper to taste
- 1 cup cream (240 ml/ 8 fl oz)
- 4 tbsp extra virgin olive oil (60 ml)
Instructions
- Wash the vegetables. Remove the green parts of the cauliflower. Peel the onion and garlic.
- Heat the ghee over medium to high heat in a large saucepan. Chop the onion and garlic finely and sauté until translucent.
- Add chopped cauliflower, zucchini, celery and seasonings.
- Add broth and water and bring to the boil. Place a lid on the saucepan and reduce to a simmer. Cook until vegetables are soft, for about 15 minutes.
- Remove from heat and use an immersion mixer to puree until smooth. Add cream and return to heat until heated through.
- Serve with a drizzle of olive oil (about 1/2 tablespoon per serving) and a sprig of thyme.
Store in refrigerator, in a covered container, for up to 5 days or freeze in single serve portions.
Ingredient nutritional breakdown (per serving, about 1 1/4 cups/ 300 ml)
| Net carbs | Protein | Fat | Calories |
|---|
| Cauliflower, fresh |
| 2.6 g | 1.7 g | 0.2 g | 22 kcal |
| Zucchini (summer squash, courgette) |
| 1.3 g | 0.8 g | 0.2 g | 11 kcal |
| Garlic, fresh |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Onion, brown (yellow), raw |
| 0.6 g | 0.1 g | 0 g | 3 kcal |
| Celery stalk, fresh |
| 0.1 g | 0.1 g | 0 g | 2 kcal |
| Ghee |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 1.2 g | 1.2 g | 16 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Thyme, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Onion powder, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.8 g | 0.6 g | 11.4 g | 110 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Total per serving, about 1 1/4 cups/ 300 ml |
| 5.6 g | 4.4 g | 23.6 g | 257 kcal |
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