Discover this vibrant, nutrient-packed green detox soup that’s not only delicious but also supports your weight loss journey. This velvety smooth creation combines fresh vegetables, aromatic herbs, and protein-rich seeds for a satisfying meal that’s both healthy and comforting. Originally inspired by traditional European pureed soups, this modern version incorporates superfoods like spinach and broccoli for maximum nutritional benefits.
Ingredients
For 4 servings:
- 1 medium onion, chopped (150g / 5.3 oz)
- 2 tablespoons olive oil (30ml)
- 1 large carrot, diced (120g / 4.2 oz)
- 2 medium potatoes, cubed (400g / 14 oz)
- 1 medium zucchini, chopped (200g / 7 oz)
- 1 head broccoli, florets separated (300g / 10.5 oz)
- 2 liters water (8.5 cups)
- 70g fresh spinach (2.5 oz)
- 100ml heavy cream (3.4 fl oz)
- Salt and pepper to taste
- 2 tablespoons sunflower seeds (20g / 0.7 oz)
- 1 tablespoon flax seeds (10g / 0.35 oz)
For garnish:
- Crusty bread cubes (optional)
- Fresh parsley
- Mixed seeds for topping
Instructions
- Heat olive oil in a large pot over medium heat. Add chopped onions and sauté until translucent, about 3-4 minutes.
- Add diced carrots and cook for another 3 minutes, stirring occasionally.
- Add cubed potatoes and water. Bring to a boil, then reduce heat and simmer for 15 minutes or until potatoes are starting to soften.
- Add zucchini and broccoli florets. Cook for 8 minutes or until vegetables are tender but still bright green.
- Stir in fresh spinach and cook for 2-3 minutes until wilted.
- Add heavy cream and remove from heat.
- Using an immersion blender, puree the soup until smooth and creamy.
- Season with salt and pepper to taste.
- Stir in sunflower and flax seeds.
For garnish (optional):
- Preheat oven to 150°C (300°F)
- Cut bread into small cubes
- Toast in the oven for 20 minutes until golden and crispy
Nutritional Information
Per serving (without croutons):
- Calories: 285
- Protein: 8g
- Carbohydrates: 32g
- Fiber: 6g
- Fat: 15g
- Saturated Fat: 5g
- Sodium: 380mg
Time:
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
Pro Tips and Tricks
- For the creamiest texture, blend the soup in batches in a high-powered blender
- Keep the vegetables bright green by not overcooking them
- Use hot water instead of cold to maintain consistent cooking temperature
- Season incrementally throughout cooking for better flavor development
- For extra creaminess, add a potato or two more
Variations and Substitutions
- Make it vegan: Replace heavy cream with coconut cream or cashew cream
- Protein boost: Add white beans or chickpeas before blending
- Lower carb: Replace potatoes with cauliflower
- Seasonal adaptations: Use asparagus in spring or pumpkin in fall
- Spice variations: Add curry powder, ginger, or garlic for different flavor profiles
Common FAQs
Q: Can I freeze this soup?
A: Yes, freeze for up to 3 months in airtight containers, but add fresh cream after thawing.
Q: How can I make this soup thicker?
A: Add more potatoes or reduce liquid content. Alternatively, simmer uncovered to reduce.
Q: Is this soup keto-friendly?
A: Not as written, but you can make it keto by replacing potatoes with cauliflower and reducing carrot content.
Q: Can I use frozen vegetables?
A: Yes, though fresh vegetables provide better flavor and texture. Adjust cooking times accordingly.
Storage and Make-Ahead Tips
- Refrigerate: Store in an airtight container for up to 5 days
- Freeze: Portion into freezer-safe containers and freeze for up to 3 months
- Make-ahead: Prepare vegetables the night before and store in airtight containers
- Reheating: Warm gently on stovetop or microwave, stirring occasionally
- Store toppings separately to maintain crispness
This nourishing green detox soup is perfect for meal prep and supports healthy weight management while delivering essential nutrients. Enjoy it as a light dinner or satisfying lunch, knowing you’re nourishing your body with every spoonful.