Vegan Kale and Spinach Soup

12 15 417
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 4
Vegan Kale and Spinach Soup
Health Highlights
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


  1. Melt the coconut oil in a hot thick-bottomed pot or pan.
  2. Add the crushed garlic and stir for 1/2 minute to 1 minute.
  3. Add the kale and spinach and sauté briefly. Allow the vegetables to get a little colour, but don't overcook.
  4. Remove from the heat. Move to a taller pot if you used a pan to sauté.
  5. Add water, coconut milk, avocado and spices. Blend with a hand blender until creamy.
  6. Add lime juice. Add more spices if you want.
  7. 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


Vegetables 4.1

Energy sources


Pygal15%420.15523629963116.9768015413308378%356.81687048243015279.63217476687927%361.8848654008748109.1402049940976415%78%7%CarbohydratesFatProtein

Meal Type(s)

Soup




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