Keto Courgette and Brie Soup

Keto Courgette and Brie Soup
Keto Courgette and Brie Soup

– – – – – – – – – – – – per serving – – – – – – – – – – – –
Carbs 7.4g
(6.8%); Fat 31g (65.1%); Protein 30g (28%)
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Inspiration for this recipe came from my darling friend, Little Debbie Bryson who makes something similar at her sop-en-dop* birthday party every winter in Cape Town. Since moving to UK, I have sadly missed so many of them. This is for you LDB, I know it doesn’t compare to yours – but I slurped my version up with a longing lump in my throat. The recipe makes two hearty bowls, filling enough as a main meal, but you could make it stretch to 4 servings and enjoy it as a late-afternoon light meal (cup-of-soup) and halve the macros accordingly..

Print Recipe
Keto Courgette and Brie Soup
Don't be fooled that this veg soup is listed as a main meal, its as filling as it is deeply satisfying. A comforting bowl of warm soup, high in fibre with the lovely flavour of strong brie. This soup comes in at 7.4g carbs per serving - but if you choose to stretch it to 4 servings, you can enjoy it as a light meal in a cup and halve the macros accordingly.
Keto Courgette and Brie Soup
Votes: 1
Rating: 5
You:
Rate this recipe!
Course Light Meals, Main Dish, Soup
Prep Time 5 minutes
Cook Time 25 minutes
Servings
people
Ingredients
  • 2 tsp olive oil
  • 1/2 leek finely sliced (white parts only)
  • 700 g courgettes chopped
  • 700 g warm chicken stock
  • 150 g ripe good-quality brie
  • salt and freshly ground black pepper
  • 1 tsp mixed toasted seeds to garnish (optional)
Course Light Meals, Main Dish, Soup
Prep Time 5 minutes
Cook Time 25 minutes
Servings
people
Ingredients
  • 2 tsp olive oil
  • 1/2 leek finely sliced (white parts only)
  • 700 g courgettes chopped
  • 700 g warm chicken stock
  • 150 g ripe good-quality brie
  • salt and freshly ground black pepper
  • 1 tsp mixed toasted seeds to garnish (optional)
Keto Courgette and Brie Soup
Votes: 1
Rating: 5
You:
Rate this recipe!
Instructions
  1. Heat the olive oil in a large pan and cook the leeks until wilted and softened. Add the chopped courgettes and chicken stock and bring to a simmer.
  2. Cook partially covered with a lid until the courgettes have completely softened. Remove the pan from the heat and blitz the mixture with a hand blender until smooth.
  3. Break up three-quarters of the brie into smaller pieces and add to the blitzed soup. Stir over low heat to melt the brie. Season to taste with salt and freshly ground black pepper.
  4. Serve warm divided between two bowls and garnish with the remaining slices of brie and a scatter of toasted mixed seeds.
  5. These recipes have been created for you to enjoy and share with like-minded peeps. If you loved it - please take a pic of your creation & share it on your Keto/Low-carb Facebook community groups. Please credit M&L by supplying the link of this recipe. (I would appreciate that very much!) If you ran into trouble with the recipe - please use the comment facility below so that I can respond to your queries, and in that way other readers can benefit from it too.
Recipe Notes

*Sop-en-dop = Soup-and-Booze (in Afrikaans)

Macro Details per serving
6.8%      Carbs
28%       Protein
65.1%    Fat

Nutritional Information per serving
Calories                         433Kcal / 1812kJ
Fat                                  31g
of which saturates       15g
Carbohydrates             7.4g (for my US readers, these are what you refer to as net carbs. See below*)
of which sugars           6.5g
Fibre                               7.1g
Protein                           30g

*Note for US readers: The recipes on this site show the carbohydrates which should be counted on keto (in this case: it's 7.4g). Here in the UK, our nutritional breakdown information displays a carbohydrate count that has already had the dietary fibre subtracted (and displayed separately) - and it’s indicated this way throughout the site. In short, you need not subtract anything further.

Allergens
Milk
Sesame
Celery (may be found in store-bought chicken stock)

The nutritional analysis, macro and allergen breakdown of the recipes on this site are done using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data.

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