Green Immune Boosting Keto Soup

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!

Step-by-step

1. Prepare all the ingredients. Chop the kale (if using fresh) and remove the hard stems. Squeeze out any excess juices from the spinach.

   

2. 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.

3. Add the grated ginger and cook for a further minute.

   

4. 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).

   

5. Bring to the boil and then reduce heat and simmer for 10 to 15 minutes or until the broccoli is softened.

   

6. Working in batches, blitz in a high-speed blender until smooth and bright green.

   

7. 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.

8. Store in a covered dish in the fridge for up to 1 week or portion out and freeze.

   

Recipe

Green Immune Boosting Keto Soup

★★★★★4.6 (151 ratings)

This easy low-carb soup is the Wonder Woman of the soup world! Made with four types of green veggies, coconut ...

Hands on

15m

Overall

30m

Servings

6

8.2 g

Net carbs

14.5 g

Protein

24.7 g

Fat

312

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings18 servings24 servings

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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

1. Prepare all the ingredients. Chop the kale (if using fresh) and remove the hard stems. Squeeze out any excess juices from the spinach.

2. 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.

3. Add the grated ginger and cook for a further minute.

4. 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).

5. Bring to the boil and then reduce heat and simmer for 10 to 15 minutes or until the broccoli is softened.

6. Working in batches, blitz in a high-speed blender until smooth and bright green.

7. 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.

8. Store in a covered dish in the fridge for up to 1 week or portion out and freeze.

Nutrition per serving, about 1 ½ cups, 360 ml/ 12 fl oz

Carbs 10%Protein 18%Fat 72% of calories

Net carbs

8.2 g

Total carbs

14.4 g

Fiber

6.2 g

Sugars

3.2 g

Protein

14.5 g

Fat

24.7 g

Saturated fat

16.2 g

Calories

312 kcal

Sodium

482 mg · 20.9% RDA

Magnesium

155 mg · 38.8% RDA

Potassium

918 mg · 45.9% EMR

Nutrition by ingredient

Per about 1 1/2 cups, 360 ml/ 12 fl oz	Net carbs	Protein	Fat	kcal
Coconut oil, extra virgin	0 g	0 g	2.2 g	20
Broccoli, frozen, chopped, cooked, boiled, drained, without salt	2 g	2.6 g	0.1 g	23
Spinach, frozen	0.5 g	1.5 g	0.2 g	12
Kale, frozen, cooked, boiled, drained, without salt	1.3 g	1.2 g	0.2 g	13
Celery stalk, fresh	0.3 g	0.1 g	0 g	3
Garlic, fresh	0.3 g	0.1 g	0 g	1
Ginger root, fresh	0.3 g	0 g	0 g	2
Coconut milk (full-fat, unsweetened)	1.8 g	1.3 g	13.6 g	125
Chicken stock (broth), chicken only, homemade	0 g	2.4 g	2.4 g	31
Turmeric, spices (dried, ground)	0.2 g	0 g	0 g	2
Parsley, fresh (spices)	0.3 g	0.3 g	0.1 g	4
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0.1 g	0 g	0 g	0
Yogurt, plain (full-fat, Greek style, 5% fat)	0.6 g	1.3 g	0.8 g	14
Hemp seeds, hearts (hulled, natural)	0.3 g	3.5 g	5 g	60
Peppers, chile (chili), flaked and dried, spices	0.1 g	0 g	0.1 g	1
Total	8.2 g	14.5 g	24.7 g	312

Serving size about 1 1/2 cups, 360 ml/ 12 fl oz

• Gluten free
• Dairy free
• Nut free
• Pork free
• Avocado free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian
• Vegan

• Recipe can be made dairy-free or coconut-free.