SuperFood Keto Soup Recipe

Introduction

This SuperFood Keto Soup is a creamy, nourishing blend of cauliflower, spinach, and watercress, perfect for a low-carb meal. Rich in healthy fats and leafy greens, it’s both comforting and packed with nutrients.

Ingredients

• 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 (4 cups / 1 quart)
• 1 cup cream or coconut milk (240 ml / 8 fl oz) + 6 tbsp for garnish
• 1/4 cup ghee or virgin coconut oil (55 g / 1.9 oz)
• Sea salt and ground pepper, to taste
• Optional: fresh herbs such as parsley or chives for garnish

Instructions

1. Step 1: Peel and finely dice the onion and garlic. Place them in a soup pot or Dutch oven greased with ghee and cook over medium-high heat until slightly browned.
2. Step 2: Wash the spinach and watercress and set aside.
3. Step 3: Cut the cauliflower into small florets and add to the pot with browned onion. Add the crumbled bay leaf and cook for about 5 minutes, stirring frequently.
4. Step 4: Add the spinach and watercress and cook until wilted, about 2-3 minutes.
5. Step 5: Pour in the vegetable stock and bring to a boil. Cook until the cauliflower is crisp-tender.
6. Step 6: Pour in the cream or coconut milk, season with salt and pepper, then remove from heat.
7. Step 7: Using a hand blender, pulse the soup until smooth and creamy.
8. Step 8: Serve immediately, garnished with a drizzle of cream and optional fresh herbs, or chill and refrigerate.

Tips & Variations

• Use bone broth or chicken stock for extra richness and flavor.
• Swap cream for coconut milk to keep the soup dairy-free and add a subtle tropical note.
• Add a pinch of nutmeg or cayenne pepper for a warm, spicy twist.
• For a chunkier texture, blend only half the soup and stir in the rest.

Storage

Store the soup in an airtight container in the refrigerator for up to 5 days. To reheat, gently warm on the stove or microwave until heated through. For longer storage, freeze the soup for up to 3 months and thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen spinach instead of fresh?

Yes, frozen spinach works well. Be sure to thaw and drain any excess water before adding it to the soup to avoid thinning the texture.

Is this soup suitable for a keto diet?

Absolutely. This soup is low in carbs and high in healthy fats, making it a perfect choice for those following a ketogenic lifestyle.

SuperFood Keto Soup Recipe

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★★★★★

4.9 from 91 reviews

A creamy, nutrient-packed SuperFood Keto Soup that combines cauliflower, spinach, and watercress with rich cream and ghee for a delicious low-carb, keto-friendly meal. This smooth, hearty soup is easy to prepare on the stovetop and offers a perfect blend of flavors and health benefits.

• Author: mia
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Keto, Low-Carb
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Vegetables

• 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)

Liquids & Fats

• 1 litre vegetable stock or bone broth or chicken stock (4 cups / 1 quart)
• 1 cup cream or coconut milk (240 ml / 8 fl oz) + 6 tbsp for garnish
• 1/4 cup ghee or virgin coconut oil (55 g / 1.9 oz)

Seasonings

• Sea salt, to taste
• Ground pepper, to taste
• Optional: fresh herbs such as parsley or chives for garnish

Instructions

1. Prepare Aromatics: Peel and finely dice the onion and garlic. Add the ghee to a soup pot or Dutch oven and heat over medium-high heat. Add the onion and garlic and cook until they are slightly browned and fragrant.
2. Cook Cauliflower: Cut the cauliflower into small florets and add them to the pot with the browned onion and garlic. Sprinkle the crumbled bay leaf over the cauliflower. Cook for about 5 minutes, stirring frequently to prevent sticking and to evenly brown the vegetables.
3. Add Greens: Wash the spinach and watercress thoroughly. Add both greens to the pot and cook until they are wilted, about 2-3 minutes.
4. Add Stock and Simmer: Pour in the vegetable stock (or your choice of bone broth or chicken stock) and bring the soup to a boil. Reduce heat and let it simmer until the cauliflower is crisp-tender, approximately 8-10 minutes.
5. Blend and Finish: Remove the soup from heat and pour in the cream or coconut milk. Season with sea salt and ground pepper to taste. Using a hand blender, carefully blend the soup until smooth and creamy.
6. Serve and Garnish: Serve the soup immediately, drizzled with an extra 6 tablespoons of cream or coconut milk and garnished with fresh herbs like parsley or chives if desired. Alternatively, chill and refrigerate for up to 5 days or freeze for up to 3 months.

Notes

• This soup can be made with frozen spinach if fresh is unavailable; adjust cooking times slightly.
• You can substitute cream with full-fat coconut milk to keep the recipe dairy-free and vegan-friendly.
• Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze in portions for up to 3 months.
• The addition of fresh herbs as garnish adds a fresh burst of flavor and visual appeal.
• Using bone broth or chicken stock adds extra depth and nutrition, but vegetable stock is an excellent vegetarian alternative.

Keywords: keto soup, cauliflower soup, creamy keto recipe, low carb soup, healthy spinach soup, ketogenic diet, superfood soup