Vegan Kale and Spinach Soup
| 12 |
15 |
417 |
| Ingredients |
Minutes |
Calories |
|
| Prep |
Cook |
Servings |
| 5 min |
10 min |
4
|
An alkalizing, mineral-rich green soup.
Ingredients
|
60 gm
|
Coconut oil
|
|
350 gm
|
Kale
|
|
225 gm
|
Spinach
|
|
2 avocado(s)
|
Avocado
|
|
800 ml
|
Coconut milk, sweetened
(or coconut cream)
|
|
1 cup
|
Water
|
|
1/4 cup
|
Mint, fresh
(optional)
|
|
1 tsp
|
Salt
|
|
1/4 tsp
|
Black pepper
(ground)
|
|
1 whole lime(s)
|
Lime juice (fresh)
|
|
2 clove(s)
|
Garlic
(chopped)
|
|
1/2 tsp
|
Cardamom, ground
(green)
|
Instructions
- Melt the coconut oil in a hot thick-bottomed pot or pan.
- Add the crushed garlic and stir for 1/2 minute to 1 minute.
- Add the kale and spinach and sauté briefly. Allow the vegetables to get a little colour, but don't overcook.
- Remove from the heat. Move to a taller pot if you used a pan to sauté.
- Add water, coconut milk, avocado and spices. Blend with a hand blender until creamy.
- Add lime juice. Add more spices if you want.
- Garnish the soup with pumpkin seeds or chia seeds and serve.
Notes:
To make this recipe AIP friendly omit: Black pepper and Cardamom
Kale
is an excellent source of vitamin C, iron and calcium
Spinach
is an excellent source of vitamin C and folic acid! and is alkaline which helps to regulate body pH
Nutrition Facts
Per Portion
Calories
417
Calories from fat
327
Calories from saturated fat
171
Total Fat
36 g
Saturated Fat
18.9 g
Trans Fat
0.0 g
Polyunsaturated Fat
2.8 g
Monounsaturated Fat
10.9 g
Cholesterol
0
Sodium
753 mg
Potassium
1229 mg
Total Carbohydrate
21.7 g
Dietary Fiber
11.9 g
Sugars
12.4 g
Protein
6.9 g
Dietary servings
Per Portion
Energy sources
Meal Type(s)
