Cream of Broccoli, Kale & Spinach Soup

  1. Nutrition
  2. Recipes
Prep 10 minutes Cooking 0 Hour-10 Minute Easy 2 servings

Ingredients

Amount Ingredient
1 cups, loosely packed Kale leaves, chopped
1 cups Spinach, Baby Leaf
1 1/2 cups Broccoli, cut into florets
0.25 large Onion, diced
1 clove Garlic clove, minced
1 2/3 teaspoons Coconut Oil
1 cups Vegetable Broth, Organic, Low Sodium
1/2 cups Coconut Milk
0.25 lemon yields Lemon juice
, ns as to florida or california Avocado, sliced

Steps

1 Heat coconut oil in a large pot over medium heat. Add onions and sauté until golden (about 5 minutes). Add garlic and stir for another minute.
2 Add vegetable broth to the pot. Stir until producing a light steam. Add the broccoli florets in with the mixture and let steam for 5 minutes or until broccoli is bright green.
3 Add salt and pepper to taste.
4 Add coconut milk and stir well.
5 Add spinach and kale. Stir just until the greens are wilted and remove from heat.
6 In your food processor or magic bullet, blend the soup until smooth. If you are using a blender, ensure to remove the middle piece of the lid to allow steam to escape.
7 Transfer the blended mixture back into a large pot. Warm to the desired temperature.
8 Ladle into bowls. Drizzle with a splash of olive oil, and lemon juice, and garnish with avocado slices.

Nutrition

Dairy Fee Gluten Free High Fiber Low Sodium Low Sugar Soups, Salads, Dressings Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 245.33 kcal 8%
Protein 4.76 g 10%
Total lipid (fat) 19.69 g 30%
Carbohydrate, by difference 13.84 g 5%
Fiber, total dietary 5.73 g 23%
Sugars, total 4.75 g  
Minerals
Calcium, Ca 91.07 mg 9%
Iron, Fe 1.31 mg 7%
Sodium, Na 144.79 mg 6%
Vitamins
Vitamin C, total ascorbic acid 70.28 mg 117%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 43.52 µg  
Vitamin E (alpha-tocopherol) 1.18 mg 6%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 5.2 g  
Fatty acids, total polyunsaturated 1.29 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 245
% Daily Value*
Total Fat 20g 30%
Saturated Fat 10g 51%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 145mg 6%
Total Carbohydrate 14g 5%
Dietary Fibers 6g 23%
Sugars 5g  
Protein 5g 10%
Vitamin D 0µg  
Calcium 91mg 9%
Iron 1mg 7%
Potassium 496mg 14%
Nutrient Per Serving RDA%
Proximates
Water 114.94 g 6%
Calories (Energy) 245.33 kcal 8%
Energy 462 kJ  
Protein 4.76 g 10%
Total lipid (fat) 19.69 g 30%
Ash 1.55 g  
Carbohydrate, by difference 13.84 g 5%
Fiber, total dietary 5.73 g 23%
Sugars, total 4.75 g  
Sucrose 0.24 g  
Glucose (dextrose) 0.61 g  
Fructose 0.37 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0.05 g  
Starch 0.06 g  
Minerals
Calcium, Ca 91.07 mg 9%
Iron, Fe 1.31 mg 7%
Magnesium, Mg 34.26 mg 9%
Phosphorus, P 76.85 mg 11%
Potassium, K 495.63 mg 14%
Sodium, Na 144.79 mg 6%
Zinc, Zn 0.63 mg 4%
Copper, Cu 0.25 mg 13%
Manganese, Mn 0.3 mg  
Selenium, Se 2.18 µg 3%
Fluoride, F 3.72 µg  
Vitamins
Vitamin C, total ascorbic acid 70.28 mg 117%
Thiamin 0.09 mg  
Riboflavin 0.15 mg  
Niacin 1.33 mg  
Pantothenic acid 1.03 mg  
Vitamin B-6 0.28 mg 14%
Folate, total 94.6 µg  
Folic acid 0 µg  
Folate, food 94.6 µg  
Folate, DFE 94.6 µg  
Choline, total 9 mg 2%
Betaine 0.37 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 43.52 µg  
Retinol 0 µg  
Carotene, beta 505.64 µg  
Carotene, alpha 16.38 µg  
Cryptoxanthin, beta 20.79 µg  
Vitamin A, IU 3782.73 IU 76%
Lycopene 0 µg  
Lutein + zeaxanthin 793.91 µg  
Vitamin E (alpha-tocopherol) 1.18 mg 6%
Vitamin E, added 0 mg  
Tocopherol, beta 0.03 mg  
Tocopherol, gamma 0.17 mg  
Tocopherol, delta 0.01 mg  
Tocotrienol, alpha 0.01 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 67.04 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 10.14 g 51%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 1.08 g  
17:0 0 g  
18:0 0.03 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 5.2 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.35 g  
16:1 c 0 g  
16:1 t 0 g  
17:1 0.01 g  
18:1 undifferentiated 4.58 g  
18:1 c 0 g  
18:1 t 0 g  
20:1 0.01 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 1.29 g  
18:2 undifferentiated 0.88 g  
18:2 n-6 c,c 0 g  
18:2 CLAs 0 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0.15 g  
18:3 n-3 c,c,c (ALA) 0.06 g  
18:3 n-6 c,c,c 0.01 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0.01 g  
20:3 n-3 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 2.81 mg  
Stigmasterol 1.01 mg  
Campesterol 2.51 mg  
Beta-sitosterol 38.19 mg  
Amino Acids
Tryptophan 0.03 g  
Threonine 0.09 g  
Isoleucine 0.11 g  
Leucine 0.15 g  
Lysine 0.15 g  
Methionine 0.04 g  
Cystine 0.03 g  
Phenylalanine 0.1 g  
Tyrosine 0.06 g  
Valine 0.13 g  
Arginine 0.15 g  
Histidine 0.06 g  
Alanine 0.12 g  
Aspartic acid 0.26 g  
Glutamic acid 0.4 g  
Glycine 0.11 g  
Proline 0.11 g  
Serine 0.12 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg