Keto Detox Soup

This is a pureed vegetable soup of cauliflower, zucchini and kale or spinach, simmered in low-sodium vegetable broth with onion, garlic, thyme and oregano, and finished with lemon juice. It serves 4, takes 35 minutes, and each bowl has 6 grams of carbohydrates.

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An immersion blender turns the pot into a smooth soup, and the cauliflower gives it body. A quarter cup of heavy cream is optional if you want it creamier.

What Goes in the Pot

The card at the bottom has the exact amounts. Here is what each ingredient does.

• Olive oil (1 tablespoon): for sauteing the onion.
• Onion (1 medium, diced) and garlic (3 cloves, minced): a sweet and savory base.
• Cauliflower florets (2 cups): a low-carb vegetable that gives the soup a creamy texture when blended.
• Kale or spinach (2 cups, chopped): they add color. Swiss chard or collard greens can stand in for them.
• Zucchini (1 medium, diced): adds a subtle sweetness.
• Low-sodium vegetable broth (4 cups): the base of the soup. Chicken broth gives a different flavor.
• Dried thyme (1 teaspoon) and oregano (1 teaspoon): thyme is earthy and oregano adds a hint of Mediterranean flavor.
• Lemon juice (1 tablespoon): brightens the soup at the end.
• Heavy cream (1/4 cup): optional, for a creamier texture.

From Sauteing to Blending

Heat the olive oil in a large pot over medium heat and saute the onion for about 5 minutes, until translucent. Add the garlic and cook for another minute until fragrant.

Add the cauliflower, zucchini and vegetable broth. Bring to a boil, then lower the heat and simmer for 15 minutes, until the vegetables are tender. Stir in the kale or spinach with the thyme and oregano and simmer 5 more minutes.

Season with salt, pepper and the lemon juice, and stir in the heavy cream if you are using it. Puree with an immersion blender to the consistency you like, or blend in batches in a regular blender. Serve hot, garnished with more herbs if you like.

Tips for Texture and Flavor

• Keep some chunks. For a chunkier soup, set aside some of the sauteed vegetables before blending and stir them back in afterward.
• Use a big pot. A 4-quart or larger pot works best.
• Add spice. A pinch of red pepper flakes adds heat, and a dash of smoked paprika adds a warm, smoky flavor.
• Finish with fresh herbs. Parsley or cilantro on top adds color and brightens the flavor.

Ways to Change It

• More protein: cooked shredded chicken, ground turkey or crumbled sausage.
• Dairy-free creaminess: coconut milk or almond milk in place of the heavy cream. Coconut milk adds a hint of sweetness.
• Cheese: stir in grated Parmesan or cheddar just before serving.
• Asian-inspired: a splash of soy sauce or tamari, with ginger and sesame oil, topped with green onions.
• Other herbs: fresh basil or cilantro for a fresh twist, or rosemary or dill for a more earthy taste.
• Other vegetables: broccoli, bell peppers or asparagus. Adjust the cooking time as needed.
• More heat: a pinch of red pepper flakes or a dash of cayenne pepper.

What to Serve With It

A green salad with mixed greens, avocado and a light vinaigrette adds crunch. Cauliflower rice soaks up the broth. A keto-friendly garlic bread made with almond flour, garlic butter and cheese makes it a bigger meal, and roasted Brussels sprouts in olive oil, salt and pepper give a crisp side. For drinks, herbal tea such as chamomile or peppermint, or sparkling water with lemon.

Nutrition per Bowl

A bowl has approximately 120 calories, 9 grams of fat (1.5 grams saturated), 6 grams of carbohydrates, 2 grams of fiber, 2 grams of sugar and 3 grams of protein. Sodium varies with your broth and salt.

FAQ

How long do leftovers keep?

Up to 4 days in an airtight container in the refrigerator. You can freeze the soup for up to 3 months. Leave out the heavy cream if you plan to freeze it, because it can separate when thawed.

How do you reheat it?

Warm it on the stovetop over medium heat until heated through. In the microwave, heat in 30-second intervals and stir in between.

Can I change the vegetables?

Yes. Broccoli, bell peppers or asparagus can replace some of the vegetables. Adjust the cooking time so everything is tender.

Is it good for meal prep?

Yes. Make a big batch at the start of the week, portion it out, and keep it in the refrigerator or freezer.

Can I add protein?

Yes. Cooked shredded chicken, ground turkey or crumbled sausage make it heartier.

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Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us