Leek & No-Potato Soup
by Keto Fitness ClubYou'll also find this recipe on page 110 of the Keto & Spice Cookbook.
Category
Soup / Starter / Main
Servings
3
Prep Time
5 minutes
Cook Time
20 minutes
Calories
157
Author:
Keto Fitness Club
We know 'zucchini' is American, but let's be honest... 'zoup' has a nice ring to it. And we want to annoy our friend Ross, who hates us using 'zucchini' instead of 'courgette'. You're welcome Ross :D
Makes 3 portions - each portion (no additions) contains:
157 Calories / 4.5g Carbs / 3.8g Protein / 13.2g Fat
If adding 1 egg per portion, each portion contains:
242 Calories / 4.5g Carbs / 12.1g Protein / 18.9g Fat
If adding 100g poached haddock per portion, each portion contains:
230 Calories / 4.5g Carbs / 20.8g Protein / 13.7g Fat
If adding 30g Goats Cheese per portion, each portion contains:
240 Calories / 5.6g Carbs / 8.2g Protein / 20g Fat
If adding 30g blue stilton per portion, each portion contains:
280 Calories / 4.6g carbs / 10.9g Protein / 23.7g Fat
Ingredients
500g Courgette, skinned & diced (use the skin for courgetti recipes)
100g Leeks, sliced into 1-2cm chunks
40g/ml Unsalted Butter or Olive Oil
5g Vegetable Bouillon or Stock Cube in 250ml Boiling Water
1 Poached Egg per portion
100g Poached Haddock per portion
30g Goats Cheese per portion
30g Blue Stilton per portion
Plus a bread of choice: 90 Second Bread, Linseed Bread, Cheesy Soda Bread, etc.
Suggested proteins:
Directions
Melt the butter / oil in a medium saucepan and fry the leek & courgette over a low heat for around 3-5 minutes to allow the vegetables to soften.
Add the stock, bring to boil and then turn the heat to low and cover with a lid. Allow to simmer gently for 10 minutes.
The soup will naturally thicken as the courgette cooks. To create a smooth soup, use either a stick blender (this can be done with care whilst hot) or a nutri-bullet / jug blender (ensure you wait until the soup is cooled fully).
Season to your taste and serve with your choice of protein.
Nutrition per serving
Calories 157, Carbs (net) 4.5 grams, Protein 3.8 grams, Fat 13.2 grams
2 comments
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The difference in carb counts will likely come down to Carb Manager giving a higher carb level to either the courgette (1.8g per 100g) or leeks (2.9g per 100g). Hope that helps?
I put these ingredients into Carb Manager and I can’t get under 7.3g net carbs per serving (makes 3). How are you getting 4.5g?