Creamy Zucchini and Kale Soup | Bloom Nutrition | Kristen Hobson

Creamy Zucchini and Kale Soup

Written by on in AIP, Low-FODMAP, Recipes, SIBO, Soups

March is National Celery Month and March 17 is St. Patrick’s Day, so to celebrate both, I’ve got a super green soup for you that also has celery in it. Whoah!

Oh, and Spring is on its way, so one more reason to make a green soup!

If you’re not eating a low-FODMAP diet, feel free to add 1/2 of a diced white or yellow onion to Step 1 and omit the green onion (if desired). Maybe even add 1-2 cloves of minced garlic too.

Note: if your preferred cooking fat is coconut oil, use refined coconut oil for this soup or else your veggie soup will have a slightly coconut flavor… yuck!

I’d love to know if you make this and what you think, so feel free to leave a comment below.

Yield

8 servings

Prep time

5 minutes

Cook time

30 minutes

Difficulty

Easy

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Ingredients

  • 4 large zucchini or 6-7 small/medium zucchini, chopped
  • 2 large celery stalks, chopped
  • 1 tbsp unsalted butter, ghee, or other favorite fat for sautéing
  • 3 tbsp unsalted butter, ghee, or other solid fat for blending (refined coconut oil, bacon fat, tallow, etc.)
  • 8 cups homemade chicken bone broth, veggie broth, or plain filtered water
  • 1-2 handfuls baby spinach
  • 1/2 cup parsley, chopped
  • 1/2 bunch chives, chopped
  • 3 green onion, chopped (green parts only for low-FODMAP)
  • 1-2 teaspoons sea salt
  • 1 bunch of kale, washed and stems removed, leaves torn into bite-size pieces
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optional add-ins

  • 2-3 cups chopped cooked chicken added to the pot in Step 6
  • Crumble 1 piece of crispy bacon on top of each bowl to serve
  • 1/2 tsp chopped fresh parsley on top of each bowl to serve
  • Stir 1-2 tbsp nutritional yeast into the pot in Step 4 for a slightly cheesy flavor
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directions

  • In a large soup pot, sauté zucchini and celery in butter for about 5-7 minutes.
  • Add broth and bring to a boil.
  • Simmer and cover for 15-20 minutes, or until celery is soft.
  • Add spinach, parsley, chives, green onion, remaining 3 tbsp butter, and sea salt and turn off heat. Cover for 5-10 minutes to allow the veggies to cook in the hot broth.
  • In batches, blend the soup in a high-powered blender. Or use an immersion blender directly in the pot.
  • If using a blender, pour the soup back into your large soup pot, add the kale, and heat to boiling again. Reduce to simmer and cover, stirring occasionally, for about 5 minutes.
  • Remove from heat and enjoy!

To make vegan:

  • Sub refined coconut oil for the butter/ ghee.
  • Use veggie broth or plain filtered water.

Short on time?

  • Do all of your chopping up to 3 days before you plan to make the soup and store your chopped veggies in the fridge until ready to use.
  • Don’t blend the soup – it’ll still taste amazing!

What to do with your kale stems:

  • Save them in the freezer with other veggie scraps for the next time you make broth.
  • Add them to the juicer the next time you make a juice.
  • Compost them.
  • Add them to your next green smoothie.

The stuff I used: