Carrot Ginger Soup with Kale Shreds and Macadamias

7 50 330
Ingredients Minutes Calories
Prep Cook Servings
10 min 40 min 4
Carrot Ginger Soup with Kale Shreds and Macadamias
Health Highlights


8 cup chopped Carrots (peeled and cut in thirds)
5 cup Chicken broth (stock), low sodium (look for Low FODMAP broth that is garlic and onion free or substitute with water)
1 tbsp minced Ginger root (Fresh or jarred)
1 pinch Salt and pepper (to taste)
1 cup Kale (cut in thin strips)
2 tsp Olive Oil, Extra Virgin
2/3 cup whole/halves Macadamia nuts, unsalted


  1. Add carrots, broth and ginger in large stock pot over high heat until boiling.
  2. Reduce heat to medium and simmer until carrots are fork tender, about 20 minutes.
  3. Add a bit of salt and pepper to season the soup.
  4. Remove from heat and let cool for about 20 minutes.
  5. Meanwhile, cook up kale and nuts; preheat oven to 350 degrees.
    • Line cookie sheet with parchment. Place kale and nuts on cookie sheet--in separate sections as they cook for different length of time.
    • Drizzle oil over kale and massage oil into kale evenly.
    • Sprinkle kale with a dash of salt.
    • Bake kale and nuts. Nuts will be toasted in about 5 minutes; when toasted remove and set aside and return cookie sheet to oven. Bake kale for about another 8-10 minutes being careful not to burn. Stir occasionally for even cooking. Kale should be texture of tissue paper-light and airy.
  6. When soup cools a bit, add to blender and puree for about 3 minutes.
  7. Return soup to stockpot and reheat to warm.
  8. Serve soup in soup bowls, top with kale shreds and toasted macadamias.


To make AIP friendly: Remove pepper and macadamia nuts

Nutrition Facts

Per Portion

Calories 330
Calories from fat 193
Calories from saturated fat 28.2
Total Fat 21.4 g
Saturated Fat 3.1 g
Trans Fat 0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 15.6 g
Cholesterol 0
Sodium 438 mg
Potassium 907 mg
Total Carbohydrate 33 g
Dietary Fiber 11.1 g
Sugars 15.6 g
Protein 6.3 g

Dietary servings

Per Portion

Meat Alternative 0.8
Vegetables 4.3

Energy sources


Meal Type(s)