Low-Carb Green Veggie Soup with Halloumi Croutons
Dearna Bond- Ready in 45m
- 9.5 g net carbs
- 576 kcal
- Serves 4
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Don’t be fooled by this seemingly unassuming green soup! These vibrant bowls of vegetarian keto-friendly soup are deceivingly delicious, in large part due to the combination of cream, pesto and halloumi which combines fresh, creamy and salt flavours to turn this soup into something really special.
Just one bowl of this creamy veggie soup will keep the side effects of the initial phase of a carbohydrate diet, especially keto-flu, at bay. It's packed with magnesium and potassium and it's high in heart-healthy fats. This is one of the most nutrient-dense meals you can have on a keto diet!
Step-by-step
Heat oil in a large saucepan over medium heat.
Add onion and garlic and lower heat. Cook until the onion starts to soften and turn translucent, about 5 minutes.
Add the broccoli, cauliflower, kale and cinnamon, and stir to coat. Add the stock, increase heat to medium.
Simmer, covered for 25 minutes, or until the vegetables are soft. Add the spinach in the last 5 minutes of cooking.
Remove from heat and allow to cool slightly, then add almond meal, lemon juice and cream.
Blend either in a blender or using a stick (immersion) blender. Season with salt and pepper to taste.
To prepare the halloumi, cut into squares with sides around 2 cm (3/4 inch) long. Add 1 tbsp of olive oil to a fry pan over medium to high heat. Fry the halloumi, turning each side as it browns.
Serve the soup with 1 tbsp of cream and 1 tbsp pesto swirled through each bowl and 1/4 of the halloumi croutons on top.
Lasts 5 days in the fridge, or freeze (soup only) up to 2 months. Top with cream, pesto and halloumi just before serving.
Recipe
Low-Carb Green Veggie Soup with Halloumi Croutons
★★★★☆4.4Creamy keto soup packed with healthy fats and electrolytes. A tasty dish for a balanced keto diet plan!
- Hands on
- 15m
- Overall
- 45m
- Servings
- 4
- 9.5 g
- Net carbs
- 21.4 g
- Protein
- 50.1 g
- Fat
- 576
- kcal
Ingredients makes 4 servings
- Soup:
- Topping:
Instructions
Heat oil in a large saucepan over medium heat.
Add onion and garlic and lower heat. Cook until the onion starts to soften and turn translucent, about 5 minutes.
Add the broccoli, cauliflower, kale and cinnamon, and stir to coat. Add the stock, increase heat to medium.
Simmer, covered for 25 minutes, or until the vegetables are soft. Add the spinach in the last 5 minutes of cooking.
Remove from heat and allow to cool slightly, then add almond meal, lemon juice and cream.
Blend either in a blender or using a stick (immersion) blender. Season with salt and pepper to taste.
To prepare the halloumi, cut into squares with sides around 2 cm (3/4 inch) long. Add 1 tbsp of olive oil to a fry pan over medium to high heat. Fry the halloumi, turning each side as it browns.
Serve the soup with 1 tbsp of cream and 1 tbsp pesto swirled through each bowl and 1/4 of the halloumi croutons on top.
Lasts 5 days in the fridge, or freeze (soup only) up to 2 months. Top with cream, pesto and halloumi just before serving.
Nutrition per serving, about 2 cups, 480 ml/ 16 fl oz
Carbs 7%Protein 15%Fat 78% of calories
- Net carbs
- 9.5 g
- Total carbs
- 15.5 g
- Fiber
- 6 g
- Sugars
- 5.6 g
- Protein
- 21.4 g
- Fat
- 50.1 g
- Saturated fat
- 18.5 g
- Calories
- 576 kcal
- Sodium
- 1,056 mg · 45.9% RDA
- Magnesium
- 160 mg · 39.9% RDA
- Potassium
- 1,218 mg · 60.9% EMR
Nutrition by ingredient
| Per about 2 cups, 480 ml/ 16 fl oz | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Olive oil, extra virgin | 0 g | 0 g | 6.8 g | 60 |
| Onion, brown (yellow), raw | 2.4 g | 0.3 g | 0 g | 14 |
| Garlic, fresh | 0.7 g | 0.1 g | 0 g | 3 |
| Spinach, fresh | 0.5 g | 1.1 g | 0.1 g | 9 |
| Kale, dark leaf, Italian black kale (cavolo nero) | 0.9 g | 2.1 g | 1 g | 21 |
| Broccoli, broccolini, fresh | 1.4 g | 1 g | 0.1 g | 12 |
| Cauliflower, fresh | 0.8 g | 0.5 g | 0.1 g | 7 |
| Cinnamon, spices | 0 g | 0 g | 0 g | 0 |
| Chicken stock (broth), chicken only, homemade | 0 g | 6 g | 6 g | 78 |
| Almond flour (blanched ground almonds, almond meal) | 0.5 g | 1.3 g | 3.3 g | 37 |
| Lemon juice, fresh | 0.2 g | 0 g | 0 g | 1 |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) | 0.2 g | 0.1 g | 2.9 g | 27 |
| Salt, sea salt | 0 g | 0 g | 0 g | 0 |
| Pepper, black, spices | 0.1 g | 0 g | 0 g | 0 |
| Olive oil, extra virgin | 0 g | 0 g | 3.4 g | 30 |
| Halloumi (Cypriot cheese) | 0.8 g | 8 g | 10.8 g | 132 |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) | 0.4 g | 0.3 g | 5.7 g | 55 |
| Basil & Macadamia Pesto (KetoDiet blog) | 0.6 g | 0.5 g | 9.9 g | 92 |
| Total | 9.5 g | 21.4 g | 50.1 g | 576 |
Serving size about 2 cups, 480 ml/ 16 fl oz
- Gluten free
- Egg free
- Nightshade free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Vegetarian
Goes well with
Add a side and it's a complete meal.
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Comments & ratings (6)
OMG!! I’ve been keto since the summer and I’ve always loved soups - I thought I would forever be limited to broth with sad looking wilted leaves until I tried THIS! It is so good! And bonus because my husband loved it! I processed it in a blender and it came out SO VELVETY! Who needs potatoes 😛
Thank you! Thank you! Thank you!
Angélique , thank you so much for your lovely feedback! ❤️
Oh man. I love a generous soup, and this delivered perfectly. 4x480ml serves, which is conveniently exactly the right volume for the jars I planned to store it in, so as well as a taste sensation I’m having a moment of aesthetic bliss!
The touch of cinnamon really adds a nice comfy warming feel, right when the weather here is cooling right down. I’m so looking forward to sitting down with a big bowl of this for dinner!
Susan, thank you for your lovely feedback! ❤️
Is there any way you can make filters for the blog like you have with the Keto Diet Meals? I like to be able to look through breakfast, main dishes, sides, desserts, etc. There are so many good recipes on the blog that I don’t want to miss out on. Just wondering if that was an update you were working on for the app? Another idea I had for a filter was vegetable, poultry, beef, pork, etc. Just an idea. Thanks for all your great recipes and hope for a response!!
Thanks,
Hollie Brewton
Thank you for your feedback and kind words, Hollie! Yes, there are filters but currently only on the web view. We will add it to the app view as soon as we can. You can see our to-do list here: KetoDiet and KetoDiet Basic Update (May 2018)
What you can do is to "favorite/like" the recipes you like (in the app view - you can do that directly from the app). I hope this helps! 😊