Low-Carb Green Veggie Soup with Halloumi Croutons

4.2 stars, average of 43 ratings

Low-Carb Green Veggie Soup with Halloumi CroutonsPin recipeFollow us 117.0k

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

Nutritional values (per serving)

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 meal (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

  1. Heat oil in a large saucepan over medium heat.
    Low-Carb Green Veggie Soup with Halloumi Croutons
  2. Add onion and garlic and lower heat. Cook until the onion starts to soften and turn translucent, about 5 minutes.
  3. Add the broccoli, cauliflower, kale and cinnamon, and stir to coat. Add the stock, increase heat to medium.
  4. Simmer, covered for 25 minutes, or until the vegetables are soft. Add the spinach in the last 5 minutes of cooking.
    Low-Carb Green Veggie Soup with Halloumi Croutons
  5. Remove from heat and allow to cool slightly, then add almond meal, lemon juice and cream.
  6. Blend either in a blender or using a stick (immersion) blender. Season with salt and pepper to taste.
    Low-Carb Green Veggie Soup with Halloumi Croutons
  7. 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.
    Low-Carb Green Veggie Soup with Halloumi Croutons
  8. 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.
  9. Lasts 5 days in the fridge, or freeze (soup only) up to 2 months. Top with cream, pesto and halloumi just before serving. Low-Carb Green Veggie Soup with Halloumi Croutons

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Onion, brown (yellow), raw
2.4 g0.3 g0 g14 kcal
Garlic, fresh
0.7 g0.1 g0 g3 kcal
Spinach, fresh
0.5 g1.1 g0.1 g9 kcal
Italian black kale (cavolo nero)
0.9 g2.1 g1 g21 kcal
Broccoli, fresh
1.4 g1 g0.1 g12 kcal
Cauliflower, fresh
0.8 g0.5 g0.1 g7 kcal
Cinnamon, spices
0 g0 g0 g0 kcal
Chicken stock (broth), chicken only, homemade
0 g6 g6 g78 kcal
Almond flour (blanched ground almonds, almond meal)
0.5 g1.3 g3.3 g37 kcal
Lemon juice, fresh
0.2 g0 g0 g1 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.2 g0.1 g2.9 g27 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Olive oil, extra virgin
0 g0 g3.4 g30 kcal
Halloumi (Cypriot cheese)
0.8 g8 g10.8 g132 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.4 g0.3 g5.7 g55 kcal
Basil & Macadamia Pesto (KetoDiet blog)
0.6 g0.5 g9.9 g92 kcal
Total per serving
9.5 g21.4 g50.1 g576 kcal
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Dearna Bond
Creator of ToHerCore.com

Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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Comments (4)

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!

Reply

Susan, thank you for your lovely feedback!

Reply

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

Reply

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! 😊

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