Warm up with this soothing Keto Coconut Leek Soup—a velvety, plant-based dish that combines leeks, coconut milk, and curry spices into a nourishing bowl of comfort. Perfect for cold evenings or when you need a gentle digestive reset, this soup is low in carbs and rich in healthy fats, making it ideal for ketogenic and low-carb lifestyles.
Why This Coconut Leek Soup Is Perfect for Keto
Leeks, celery, and carrots offer essential fiber, vitamins, and minerals while staying within keto carb limits when used in moderation. Coconut milk adds healthy saturated fats, which help keep you full and support ketone production. Ginger and curry not only enhance flavor but also offer anti-inflammatory and immune-boosting benefits.
According to USDA Food Data Central, 1 cup of full-fat canned coconut milk contains around 48 grams of fat and only 6 grams of carbs. When used in moderation, it adds richness and depth to keto dishes like this soup.
Ingredients
- 1 leek, sliced into circles
- 1 carrot, thinly sliced
- 3 celery stalks, sliced
- ½ lemon, juiced
- 1½ cups coconut milk (full-fat, unsweetened)
- 1 tsp curry powder
- 3 tbsp grated ginger root (fresh preferred)
- ½ tsp salt
- 2 tbsp olive oil
- 2 cups water
Instructions
- In a medium pot, heat olive oil over medium heat. Add leeks, carrots, and celery along with a splash of water.
- Let the vegetables stew for about 15–20 minutes, stirring occasionally, until softened.
- Add the remaining 1½ cups of water and 1½ cups of coconut milk to the pot. Bring to a gentle boil.
- Reduce heat and simmer for 2 minutes.
- Add lemon juice, grated ginger, curry powder, and salt. Stir well and continue cooking on low heat for 2 more minutes.
- Blend the soup if you prefer a creamier texture or serve as-is for a more rustic finish.
- Serve hot and enjoy!
Nutritional Information (Per Serving)
- Calories: 142 kcal
- Carbohydrates: 11 g
- Fats: 9.6 g
- Proteins: 3.6 g
- Fiber: Approx. 2–3 g (from leeks, carrots, and celery)
This soup strikes a balance between comfort food and low-carb nutrition. The healthy fats from coconut milk will keep you in ketosis, while the spices and vegetables support digestive health and immunity.
Health Benefits of Key Ingredients
- Ginger: Shown to reduce inflammation and support digestion.
- Curry: A mix of spices like turmeric and coriander with antioxidant properties.
- Leeks: High in flavonoids and sulfur compounds that support heart and liver health.
For more on the immune-boosting benefits of ginger and turmeric, read this Healthline article.