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SuperFood Keto Soup

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!

Preparation time

Hands-on
Overall

Nutritional values (per serving):

6.8 grams 2.9 grams 4.9 grams 37.6 grams 23.4 grams 392 calories
Total Carbs9.7grams
Fiber2.9grams
Net Carbs6.8grams
Protein4.9grams
Fat37.6grams
of which Saturated23.4grams
Energy (calories)392kcal
Magnesium61mg (15%)
Potassium811mg (41%)

Macronutrient ratio: Calories from carbs (7.1%), protein (5.1%), fat (87.8%)

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 - you can make your own (4 cups / 1 quart)
  • 1 cup cream or coconut milk (240 ml / 8 fl oz) + 6 tbsp for garnish
  • ΒΌ cup ghee or coconut oil - you can make your own ghee (55 g / 1.9 oz)
  • 1 tsp salt or to taste (I like pink Himalayan rock salt)
  • freshly ground black pepper
  • Optional: fresh herbs such as parsley or chives for garnish

When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. 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.
  2. 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.
  3. Add the spinach and watercress and cook until wilted for just about 2-3 minutes.
  4. 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).
  5. Season with salt and pepper. Take off the heat and using a hand blender, pulse until smooth and creamy.
  6. Serve immediately or chill and keep refrigerated for up to 5 days. Freeze for longer. Just before serving, drizzle some cream on top. Enjoy! :-)

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (23)

Just made this soup for dinner using beef broth. It is excellent! I normally don't like soup very much, but this really great. All of your recipes that we've tried so far have been fantastic. Just bought your fat bombs book. Thank you for all your hard work!  

Reply

Thank you very much Erica!

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I can't see how you got 392 calories per serving - when I calculate it, I get much less!
400g cauliflower - 100kcal
110g onion - 46 kcal
2 cloves garlic - 9kcal
1 bay leaf, crumbled - 6kcal (? for 1 tsp)
150 g watercress - 17 kcal
200 g fresh spinach - 46 kcal
1 litre vegetable stock - 4*72=288 kcal from your recipe
1 cup + 6 tbsp coconut milk -  577.5 kcal
¼ cup ghee or coconut oil - 468 kcal
When I added this all up and divided by 6 I got much less than 392. Is there something I'm missing? Thanks.

Reply

Hi Alice, coconut milk is an alternative to cream. It works well as a substitute but is lower in fat and changes the nutrition facts  - unless you use coconut cream (creamed coconut milk) that is higher in fat - that's why the nutritional facts don't match. I got slightly different results (622 kcal from coconut milk) - you may have used a different brand with less fat. Cream, on the other hand, will contribute to 1100 kcal (30-40% fat).

Reply

Hey! Thanks for the clarification. I don't really understand how you got 622 or 1100, either. Mind sharing the numbers with me?

Reply

Heavy whipping cream contains 878 kcal per cup, coconut milk contains 445 kcal per cup and coconut cream contains 792 kcal per cup. Keep in mind that nutrition facts for products will slightly vary. Additionally, if you are using an online/ shared / user-generated food database that is not verified like the USDA database, you may get different results.

Reply

Where does it say that heavy whipping cream has 878 kcal/cup? I cannot find it.
Secondly, I still do not understand how you obtain 392. Could you share with me the exact numbers you used?
(100+46+9+6+17+46+288+468+878*(1+6/16))/6 = 351.83, not 392. Where am I going wrong?

Reply

I'm sorry Alice but I'm too busy working on a book now. I used a verified database to calculate this - I'm sure it's correct. 350 vs 390 is actually not a big difference and is likely the result of inaccuracies in the other database. Maybe the cream you are using has different amount of fat (all it takes to add 40 kcal is 4 grams of fat).

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This is an awesome recipe it's a comfort food especially during the freezing cold days of winter!!

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This was yummy thanks.How many fluid oz are you calling a serving and how many total calories are in this soup (made with coconut milk)

Reply

Hi Brett, there are 392 calories per serving and one serving is about 1 1/2 cups (11-12 fl oz) based on the ingredients used.

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This soup looks so delicious and healthy! I need to get an immersion blender, I've been just pouring my soups into a regular blender but that gets messy real quick! ;)

Reply

Thank you Sarah! Smile

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This soup looks so refreshing! I started eating keto just 3 weeks ago, so this website is going to be a big help to me.
I see that you have nutritional information, which is great (thank you!), but I don't see how many servings this recipes makes or what amount a serving is. Can you help? Thanks so much!

Reply

Thank you Becca! It's 6 servings (see the list of ingredients). Hope this helps Smile

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I've been suffering with flu and stomachache and was hardly able to eat anything. This soup has saved me and I couldn't get enough of it. Thank you so much for all your amazing recipes!

Reply

That's great to hear Kim! Thank you Smile

Reply

This looks delicious. Is it supposed to be eaten as a cold soup?

Reply

Thank you! It can be eaten both hot or cold Smile

Reply

Made this today! Yummy! Smile

Reply

Thank you!!

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This soup is so amazing that I actually CRAVE it often! I always eat the whole pot and don't share Smile

Reply

Thank you, I'm glad you like it! Smile)

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