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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!
Hands-on Overall
Serving size about 2 cups, 480 ml/ 16 fl oz
Nutritional values (per serving, about 2 cups, 480 ml/ 16 fl oz)
Net carbs9.5 grams
Protein21.4 grams
Fat50.1 grams
Calories576 kcal
Calories from carbs 7%, protein 15%, fat 78%
Total carbs15.5 gramsFiber6 gramsSugars5.6 gramsSaturated fat18.5 gramsSodium1,056 mg(46% RDA)Magnesium160 mg(40% RDA)Potassium1,218 mg(61% EMR)
Ingredients (makes 4 servings)
Soup:
- 2 tbsp extra virgin olive oil (30 ml)
- 1 large yellow onion, diced (150 g/ 5.3 oz)
- 3 cloves garlic, minced
- 150 g fresh baby spinach (5.3 oz)
- 250 g dark leaf kale (8.8 oz)
- 1 1/2 cups chopped broccoli (137 g/ 4.8 oz)
- 1 cup chopped cauliflower (107 g/ 3.8 oz)
- 1/4 tsp ground cinnamon
- 5 cups chicken stock or vegetable stock (1.2 L)
- 1/4 cup almond flour (25 g/ 0.9 oz)
- 1 tbsp fresh lemon juice (15 ml)
- 2 tbsp heavy whipping cream (30 ml)
- sea salt, to taste
- freshly ground black pepper, to taste
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.
Ingredient nutritional breakdown (per serving, about 2 cups, 480 ml/ 16 fl oz)
| Net carbs | Protein | Fat | Calories |
|---|
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Onion, brown (yellow), raw |
| 2.4 g | 0.3 g | 0 g | 14 kcal |
| Garlic, fresh |
| 0.7 g | 0.1 g | 0 g | 3 kcal |
| Spinach, fresh |
| 0.5 g | 1.1 g | 0.1 g | 9 kcal |
| Kale, dark leaf, Italian black kale (cavolo nero) |
| 0.9 g | 2.1 g | 1 g | 21 kcal |
| Broccoli, broccolini, fresh |
| 1.4 g | 1 g | 0.1 g | 12 kcal |
| Cauliflower, fresh |
| 0.8 g | 0.5 g | 0.1 g | 7 kcal |
| Cinnamon, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 6 g | 6 g | 78 kcal |
| Almond flour (blanched ground almonds, almond meal) |
| 0.5 g | 1.3 g | 3.3 g | 37 kcal |
| Lemon juice, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.2 g | 0.1 g | 2.9 g | 27 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 3.4 g | 30 kcal |
| Halloumi (Cypriot cheese) |
| 0.8 g | 8 g | 10.8 g | 132 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.4 g | 0.3 g | 5.7 g | 55 kcal |
| Basil & Macadamia Pesto (KetoDiet blog) |
| 0.6 g | 0.5 g | 9.9 g | 92 kcal |
| Total per serving, about 2 cups, 480 ml/ 16 fl oz |
| 9.5 g | 21.4 g | 50.1 g | 576 kcal |
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