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.
March 14 2017 recipe by , photo by , nutritional review by in Recipes, Lunch, Meal

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 120 ml coconut oil, melted
  • 8 oz. 230 g kale
  • 8 oz. (7½ cups) 230 g (1.8 liters) fresh spinach
  • 2 (14 oz.) 2 (400 g) avocadoavocados
  • 3½ cups 850 ml coconut milk or coconut cream
  • 1 cup 240 ml water
  • fresh mint or dried mint (optional)
  • 1 tsp 1 tsp salt
  • ¼ tsp ¼ tsp ground black pepper
  • 1 tbsp 1 tbsp lime juice
Fried kale
  • 3 oz. 85 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
This recipe has been added to the shopping list.

Instructions

  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!

Recommended special equipment

Hand mixer or food processor

You might also like

DD+ MEMBERSHIP
Healthy meal plans
Meal plans that work

Want to lose weight and improve your health? Try a ketogenic (keto), low-carb, or high-protein diet. Stay on track by following our nutritionally reviewed meal plans.

Low-carb recipes
1,333 💙 Low-carb recipes

Whether you’re looking for high-protein, strict keto, or liberal low-carb recipes, here you’ll find tons of tasty recipes to choose from. Discover our wide range of healthy recipes.

The Diet Doctor food policy
Our food policy

There are many thoughts and ideas about what foods are and aren’t part of a healthy diet. Learn more about what foods you can expect from our recipes.

💬 Have you tried this recipe?

What did you think? Please share your thoughts in the comment section below!

22 comments

  1. 1
    Kelly
    April 23 2018
    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. 2
    Samantha
    July 4 2018
    Can you freeze this recipe?
    Reply: #5
  3. 3
    Mathilde
    July 16 2018
    Lovely creamy soup, not my favourite, but will make it again.
  4. 4
    Chris
    August 4 2018
    Hey Kelly, agree with all you said 100%! For those who are looking for vegan keto recipes, check out: meatfreeketo.com
  5. 5
    Reply to comment #2 by Samantha
    Una
    August 18 2018

    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. 6
    Reply to comment #1 by Kelly
    Una
    August 18 2018

    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. 7
    Dolly
    December 5 2018
    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. 8
    Reply to comment #7 by Dolly
    Kristin Parker Team Diet Doctor
    December 6 2018
    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. 9
    Caroline
    May 15 2019
    After 'removing from heat' (instruction 2) cold ingredients are added then the topping. No more cooking? Am I missing something?
  10. 10
    John Redding
    December 12 2019
    making this now vegan
  11. 11
    Chantel
    March 6 2020
    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.
  12. 12
    Larissa
    May 18 2020
    Would be great to see micronutrients (not just marcos) in the nutrition section.... Also to state whether provided info is for a serving or the whole pot...
    Reply: #13
  13. 13
    Reply to comment #12 by Larissa
    Crystal Pullen Team Diet Doctor
    May 18 2020

    Would be great to see micronutrients (not just marcos) in the nutrition section.... Also to state whether provided info is for a serving or the whole pot...

    All nutrition information on Diet Doctor is provided per serving with the exception of spice blend recipes.

  14. 14
    Tegan
    July 10 2020
    This is the worst soup I have ever made. The coconut is so strong that no other flavours come through. A disappointing waste of ingredients.
    Reply: #17
  15. 15
    nalini_ef
    July 22 2020
    Just made my first ever keto recipe and this was it. It’s divine and really hits the spot. I will defo be making this again. For the lady who complained it was too coconutty (I know there is no such word!), was your coconut milk pure coconut without any additives, as this makes a huge difference in flavour? The ones with Xanthum gum really do taste to coconutty which is why I gave all my tins to a neighbour when I was having a clearout for Keto items only in my kitchen.

    Thanks for posting this recipe, it was delicious 😋

  16. 1 comment removed
  17. 17
    Reply to comment #14 by Tegan
    karkey_2010
    October 11 2021
    Definitely agree with this one. Try some other "soup"?
  18. 18
    Cris
    January 24 2022
    This was gorgeous! I’m not a vegan but I had some kale and spinach that needed using so I made this soup. Delicious! My husband and 6 year old loved it too. I added some garlic powder and veg stock but other than that I followed the recipe as stated. Recommend 😋
    Reply: #19
  19. 19
    Reply to comment #18 by Cris
    Kerry Merritt Team Diet Doctor
    January 24 2022

    This was gorgeous! I’m not a vegan but I had some kale and spinach that needed using so I made this soup. Delicious! My husband and 6 year old loved it too. I added some garlic powder and veg stock but other than that I followed the recipe as stated. Recommend 😋

    Sounds great! Thanks for sharing!

  20. 20
    Ali
    May 14 2022
    I love this recipe I will try today. But I don't know if I can take as a break fast or dinner . Can tell anyone tell me?
    Reply: #21
  21. 21
    Reply to comment #20 by Ali
    Kerry Merritt Team Diet Doctor
    May 16 2022

    I love this recipe I will try today. But I don't know if I can take as a break fast or dinner . Can tell anyone tell me?

    Hi, Ali! You can eat this for any meal you'd like! Breakfast, lunch, or dinner!

  22. 22
    Isabelle Gosselin
    June 12 2022
    I made this soup yesterday evening. It unfortunately disgusted me. So much fat it’s incredible. And so much coconut, the vegetables in this soup don’t really matter because it mostly tastes of coconut mixed with green matter. I still reluctantly ate it because I didn’t want to waste ingredients. Hubby said he liked it but felt nauseous afterward and did not sleep well due to it. Definitely not a keeper!
  23. 23
    Susan
    May 20 2023
    Could frozen spinach be used? I have a bunch that needs to be used

Leave a reply

Reply to comment #0 by

.