As we are going towards chilly weather, warming and nourishing soups come in handy. This Nourishing Dairy-Free Spinach Soup is ready in 10 minutes, and it’s made just with 5 ingredients.
This wholesome soup is satisfying in every way. It provides you with lots of nutrients and keeps you satisfied for hours. And the best thing is that you can eat it even cold: just think of hot summer weather when you don’t want to eat anything warm but need a satisfying and easy lunch. Yes, this soup is a perfect year-round soup — and did I mention that it tastes incredible, too?
How to make this Nourishing Dairy-Free Spinach Soup
This soup is extremely quick and easy to make. It takes just 1 pot, 5 ingredients, about 10 minutes, and you are ready to dig in!
I use frozen spinach for two reasons: it’s quick to use and doesn’t need a long cooking time. Moreover, frozen spinach is precooked, which means its oxalate content is somewhat lower than in raw spinach.
This recipe uses hulled hemp seeds (aka hemp hearts) to provide precious nutrients and to thicken the soup — especially if you puree the soup until it’s smooth and velvety. If you have time, I strongly recommend soaking the hemp seeds overnight to improve their digestibility and reduce the antinutrient content, especially phytates.
When making this soup, you’ll first cook frozen spinach, coconut milk, and hemp seeds until boiling. Like said, this soup doesn’t need a long cooking time. After your soup is boiling and all the spinach is defrosted, you’ll season the soup with (preferably freshly-squeezed) lemon juice and natural salt like unrefined sea salt or Himalayan salt.
The reason why I recommend you add lemon juice after cooking is simply to keep the flavors fresh. The flavor of lemon juice easily turns out dull and pungent if cooked.
So, let’s take a look at how to prepare this simple and nourishing soup:
Take a medium saucepan.
Add 1 1/2 cups (350 ml) coconut milk…
…8 oz (230 g) frozen spinach…
…and 1/3 cup (80 ml) hulled hemp seeds (aka hemp hearts aka shelled hemp seeds).
Cook over medium-high heat, mixing…
…until boiling and all the spinach is defrosted.
Remove from the heat.
Add 1 tablespoon freshly-squeezed lemon juice…
…and natural salt to taste. I add 1 teaspoon as I love salt.
Mix until well combined.
For a smooth and velvety soup, puree with an immersion blender or in a regular blender.
Transfer into 2—4 serving bowls.
Decorate with fresh herbs and serve.
How I came up with this easy keto soup recipe
If you have followed my blog, you must have noticed that I’ve done lots of soup experiments lately as we might bring a Ketokamu soup with wild herbs, spinach, and goat cheese to the market. Moreover, I also developed a spinach soup recipe for a magazine. Because of the tasty and successful experiments, I got courageous to try out a simplified — yet tasty and nutritious — version with only 5 ingredients that I could post here on my blog.
In my idea list, I had an idea for nourishing broccoli and ginger soup, and for a short while, I thought I will replace the spinach with broccoli in this soup. However, to keep the carbs down, I chose spinach as it’s a bit lower in carbs than broccoli. The coconut milk has some carbs, so I didn’t want to increase the carb count with other ingredients. Well, broccoli is certainly low in carbs, so it would definitely still make a low-carb soup.
When planning my soups, I decided to use hemp seeds to provide nutrients and texture to the soup. I thought hemp seeds work well as a thickener when I puree the soup.
I also wanted to add lemon juice to lend refreshing and tangy flavor and balance out the richness of the mild-flavored hemp seeds and coconut milk.
That’s it, I now had my 5 ingredients: spinach, coconut milk, hulled hemp seeds, lemon juice, and salt.
I was calculating the amounts in the paper (or actually into a text file on my laptop) and came up with 8 oz (230 g) spinach, 1 1/2 cups (350 ml) coconut milk, 1/3 cup (80 ml) hulled hemp seeds, 2 teaspoons lemon juice, and 1 teaspoon unrefined sea salt.
I cooked the spinach, coconut milk, and hemp seeds until boiling. Finally, I added the lemon juice and the salt. As I love pureed soups, I took an immersion blender and blended the soup until very smooth. After that, I tasted the soup. It was incredibly delicious! I thought it would benefit from a tad more tang, so I added yet another teaspoon of lemon juice. Now, it was just perfect — smooth, rich, velvety, and delicious! And all that with only 5 ingredients and less than 15 minutes. I was super happy with the soup, and so was everybody else who tasted the soup.
Here’s the recipe for you to enjoy:
- 1 1/2 cups = 350 ml coconut milk
- 8 oz = 230 g frozen spinach
- 1/3 cup = 80 ml hulled hemp seeds (hemp hearts)
- 1 tablespoon freshly-squeezed lemon juice
- 1 teaspoon (or to taste) natural salt
- Combine the coconut milk, frozen spinach, and the hemp seeds in a medium saucepan.
- Cook over medium-high heat, constantly mixing, until boiling and the spinach is completely defrosted.
- Remove from the heat.
- Add the lemon juice and season with salt to taste.
- For a smooth consistency, puree with an immersion blender or in a regular blender until smooth.
- Serve decorated with fresh herbs like basil leaves.
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Thai Kitchen Organic Unsweetened Coconut Milk, 13.66 Fl Oz (Pack of 6)
365 by WFM, Coconut Milk Organic, 13.5 Fl Oz
Nutiva Organic Raw Shelled Hemp Seed, 19 Ounce | USDA Organic, Non-GMO, Non-BPA | Whole 30 Approved, Vegan, Gluten-Free & Keto | 10g Protein and 12g Omegas per Serving for Salads, Smoothies & More
Sherpa Pink Gourmet Himalayan Salt - 5 lbs. Extra-Fine Grain
Sherpa Pink Gourmet Himalayan Salt - 2 lbs. Extra-Fine Grain
Redmond Real Salt - Ancient Fine Sea Salt, Unrefined Mineral Salt, 16 Ounce Pouch (1 Pack)
Manitoba Harvest Organic Hemp Hearts Shelled Hemp Seeds, 18oz; 10g Plant-Based Protein & 12g Omegas per Serving, Whole 30 Approved, Vegan, Keto, Paleo, Non-GMO, Gluten Free
Redmond Real Salt - Ancient Fine Sea Salt, Unrefined Mineral Salt, 26 Ounce Pouch (4 Pack)
|Nutrition info||In total||Per serving if 2 servings in total||Per serving if 4 servings in total|
|Protein||28.0 g||14.0 g||7.0 g|
|Fat||103.2 g||51.6 g||25.8 g|
|Net carbs||12.2 g||6.1 g||3.1 g|
|kcal||1091 kcal||546 kcal||273 kcal|
Tips for variations
To make this soup even more satisfying, you can add a protein source, like boiled eggs. In Finland, we usually serve our spinach soup with halved boiled eggs. They taste great with the soup! Other good add-ons are sliced sausage, cooked shrimp, cooked and cubed chicken, cubed ham, or crumbled fried bacon. And many fish varieties go well with the soup, too. Try smoked salmon or cooked white-fleshed fish. So satisfying and delicious!
My special recommendation with this soup is goat cheese. Its characteristic flavor is a perfect match with this soup — that’s why we would like to bring a commercial spinach soup with goat cheese to the market! In addition to delicious taste, you’ll get precious protein from goat cheese. Add the goat cheese to the saucepan with the coconut milk, spinach, and hemp seed and proceed as directed.
Fresh herbs bring a fabulous zing to this soup. My personal favorite is basil, though almost any fresh herb matches wonderfully the mild flavors of this rich soup.
Instead of spinach, you can use precooked nettle for this soup. It’s both nutritious and really affordable — especially if you pick the nettle yourself.
To reduce the carb count further, use unsweetened almond milk or the drinkable type coconut milk.
If you like an even more lemony flavor, add 1 teaspoon freshly grated lemon peel from organic lemon to the soup with spinach, coconut milk, and hemp seeds.
Other flavorful seasonings for this soup are 1 teaspoon freshly grated ginger or 1—2 crushed garlic cloves.
This week was again busy with our Ketokamu activities. Together with our CEO, we wrote a blog post to Ruohonjuuri’s blog. We talk about our company, goals, and values and how we make people’s lives and everyday eating easy and effortless.
I have also baked a lot. There is a good chance that our Ketokamu baking mix will be launched next week — I really hope so as we wanted to launch it already in June, but there were some challenges in production and also getting the ingredients, so that’s why we are running a bit late with the launch. But no problem, fall is an excellent time for baking, so I believe the time is now just right.
A couple of days ago, I found a big elk roast from my freezer. I defrosted it, seasoned it with salt and pepper, and baked it in the oven at the lowest temperature overnight. I also poured a little bit of water into the roasting pan and covered the pan with foil. The meat turned out super tender! It will be great on a slice of keto bread.