Vegan kale and spinach soup

Vegan kale and spinach soup

Is it possible to combine a vegan and low-carb life style? In the long run that isn't something we recommend due to the difficulty of getting enough nutrients, like protein and B12. For single meals it works great though, as in this lovely green soup.

Vegan kale and spinach soup

Is it possible to combine a vegan and low-carb life style? In the long run that isn't something we recommend due to the difficulty of getting enough nutrients, like protein and B12. For single meals it works great though, as in this lovely green soup.
USMetric
4 servingservings

Ingredients

  • ½ cup 125 ml coconut oil
  • 8 oz. 225 g kale
  • 8 oz. 225 g fresh spinach
  • 2 2 avocadoavocados
  • 3½ cups 850 ml coconut milk or coconut cream
  • 1 cup 225 ml water
  • fresh mint or dried mint (optional)
  • 1 tsp 1 tsp salt
  • ¼ tsp ¼ tsp ground black pepper
  • 1 1 lime, the juicelimes, the juice
Fried kale
  • 3 oz. 75 g kale
  • 2 2 garlic clove, choppedgarlic cloves, chopped
  • 2 tbsp 2 tbsp coconut oil
  • ½ tsp ½ tsp ground cardamom (green)
  • salt and pepper

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Melt the coconut oil in a hot thick-bottomed pot or pan.
  2. Sauté the spinach and kale briefly. The vegetable should just shrink and get a little color, but no more. Remove from the heat.
  3. Add water, coconut milk, avocado and spices. Blend with a hand blender until creamy.
  4. Add lime juice. Add more spices if you want.
  5. Fry kale and garlic on high heat until the garlic turns golden. Garnish the soup and serve.

Tip!

If you don't like coconut milk you can of course make this soup with heavy cream or full-fat sour cream. And butter instead of coconut oil. The soup will then be vegetarian, not vegan!

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11 comments

  1. Kelly
    This looks great, I hope Diet Doctor will add more vegan recipes to the vegetarian section. Your description about not being about to get enough protein as a vegan is not even a bit accurate in my experience. I am low-carb vegan who's been following a keto diet recently and have to consistently curb my protein intake because it's too easy to go over my needs! I do take a B12 supplement, but that's simple. Every other nutrient is easy to get eating whole, real, high fat foods & veggies :) I'd hate other vegans to be discouraged from trying a plant-based, keto plan because I feel great on it and have been able to lose a few stubborn pounds!
    Reply: #6
  2. Samantha
    Can you freeze this recipe?
    Reply: #5
  3. Mathilde
    Lovely creamy soup, not my favourite, but will make it again.
  4. Chris
    Hey Kelly, agree with all you said 100%! For those who are looking for vegan keto recipes, check out: meatfreeketo.com
  5. Una

    Can you freeze this recipe?

    Yes, you can as it's full of fat so will be great. Just make sure you defrost slowly the fridge before reheating as it may well change colour if you heat from frozen. But someone on here might have tried - I haven't risked heating from frozen.

  6. Una

    This looks great, I hope Diet Doctor will add more vegan recipes to the vegetarian section. Your description about not being about to get enough protein as a vegan is not even a bit accurate in my experience. I am low-carb vegan who's been following a keto diet recently and have to consistently curb my protein intake because it's too easy to go over my needs! I do take a B12 supplement, but that's simple. Every other nutrient is easy to get eating whole, real, high fat foods & veggies :) I'd hate other vegans to be discouraged from trying a plant-based, keto plan because I feel great on it and have been able to lose a few stubborn pounds!

    Well done! But hope it's not all cheese and cream, and yiur cholesterol is still okay! Best to have a blood test for B12 deficiency and just make sure. It's one of the most common problems of being a vegan we find here in Britain and also as people get older, even if you're not a vegan. Good luck with the diet and thanks for posting.

  7. Dolly
    Hi there I am having trouble calculating the serving size....the recipe yields 4 bowls but how many oz is in a bowl? Thanks!
    Reply: #8
  8. Kristin Parker Team Diet Doctor
    Serving size is going to vary from kitchen to kitchen as total volume can be different based on how little or how much your ingredients cook down or how little or how much you simmer off.
  9. Caroline
    After 'removing from heat' (instruction 2) cold ingredients are added then the topping. No more cooking? Am I missing something?
  10. John Redding
    making this now vegan
  11. Chantel
    I really enjoyed this recipe! Was quite tasty and the lime added a nice little pop. I really enjoyed the fresh mint in there as well.

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