KETO SOUP RECIPES
KETO CAULIFLOWER COCONUT CURRY SOUP
Yields: 10 Servings
Serving size: 1 Cup
Preparation time: 10 Minutes
Cooking time: 25 Minutes
Ingredients:
(a) 1 cup coconut milk
(b) 3 tablespoons yellow curry paste
(c) 2 tablespoons olive oil
(d) 2 pieces medium heads cauliflower (cut into florets)
(e) 1 piece medium onion (chopped finely)
(f) 1 carton vegetable broth (32 ounces)
(g) fresh cilantro (minced, for topping)
Directions:
1. In a saucepan over medium heat, put in the oil.
2. Sautee the onions for 3 minutes until they are softened.
3. Put in the curry paste in the saucepan. Cook for 2 minutes until its aromatic.
4. Put in the broth and cauliflower. Let the mixture boil. Lower the heat when it is already boiling. Cover the saucepan. Let the curry mixture simmer for 20 minutes.
5. Put in the coconut milk. Stir and cook for another minute. Turn off the heat. Let the mixture cool down for a few minutes.
6. Pour in the warm mixture into a food processor by batch. Process each batch until it becomes a puree.
7. Pour into a bowl. Garnish with cilantro. Serve.
Nutritional info (per serving): 111 calories, 10g carbs, 8g fats, 3g proteins, 3g fiber
KETO MEXICAN SOUP
Yields: 4 Servings
Serving size: 1 1/2 Cups
Preparation time: 5 Minutes
Cooking time: 20 Minutes
Ingredients:
(a) 1 pound chicken thighs (boneless, skinless and cut into 3/4-inch slices)
(b) 1 cup salsa
(c) 1 cup corn (frozen)
(d) 1 tablespoon taco seasoning (reduced-sodium)
(e) 2 teaspoons olive oil
(f) 1 32-ounce carton chicken broth (reduced-sodium)
Directions:
1. In a saucepan over medium heat, put in the oil. Put in the chicken. Cook the chicken for 8 minutes or until thoroughly cooked with constant stirring.
2. Put in taco seasoning. Stir to mix well.
3. Put in the rest of the ingredients. Stir to mix well. Bring the soup to a boil.
4. Lower the heat. Let the soup simmer for about 5 minutes.
5. Serve while still hot.
Nutritional info (per serving): 254 calories, 14g carbs, 11g fats, 25g proteins, 1g fiber
KETO TOMATO SOUP WITH BASIL
Yields: 6 Servings
Serving size: 1 Cup
Preparation time: 20 Minutes
Cooking time: 30 Minutes
Ingredients:
(a) 3 1/2 pounds tomatoes (halved)
(b) 12 pieces basil leaves (fresh)
(c) 2 garlic cloves (peeled and halved)
(d) 1 piece small onion (quartered)
(e) 2 tablespoons thyme leaves (fresh)
(f) 2 tablespoons olive oil
(g) 1/4 teaspoon pepper
(h) 1 teaspoon salt
(i) Fresh basil (thinly sliced, for topping)
(j) Some salad croutons (for topping)
Directions:
1. Pre-heat your oven to 400°F. Grease a baking pan (15"*10"*1").
2. Arrange the tomatoes, garlic, and onions on the greased baking pan.
3. Drizzle with olive oil. Sprinkle with pepper, salt, and thyme. Toss carefully to coat everything.
4. Put the baking pan into the oven. Roast for 30 minutes stirring only once. Make sure that the tomatoes, garlic, and onions are tender before taking out from the oven.
5. Let them cool down enough to be processed in a food processor.
6. Put the roasted veggies in the food processor by batch. Add in the basil leaves in each batch. Process until it has a puree consistency.
7. Pour all the processed mixture in a saucepan. Heat the soup over medium heat for a few minutes.
8. Transfer to 6 serving bowls. Top with sliced basil and croutons. Serve.
Nutritional info (per serving): 107 calories, 15g carbs, 5g fats, 3g proteins, 4g fiber
KETO ITALIAN VEGETABLE SOUP
Yields: 8 Servings
Serving size: 1 1/2 Cup
Preparation time: 10 Minutes
Cooking time: 20 Minutes
Ingredients:
(a) 1 pound italian sausage (bulk)
(b) 1 15-ounce can garbanzo beans (rinsed and drained)
(c) 1 14.5-ounce can beef broth
(d) 1 14.5-ounce can diced tomatoes (undrained)
(e) 2 pieces medium zucchini (1/4-inch slices)
(f) 1 piece medium onion (sliced)
(g) 1 1/2 cups water
(h) 1/2 teaspoon basil (dried)
(i) Parmesan cheese (grated, for garnish)
Directions:
1. In a saucepan over medium heat, put in the sausage and onion. Cook them thoroughly. Drain out any liquid from the mixture.
2. Add in the water, basil, beans, zucchini, broth, and tomatoes. Stir to mix.
3. Bring the soup to a boil. Lower the heat. Let the soup simmer until the zucchini becomes tender.
4. Transfer the soup into serving bowls. Garnish with parmesan cheese. Serve.
Nutritional info (per serving): 173 calories, 14g carbs, 9g fats, 10g proteins, 3g fiber
KETO TURKEY SAUSAGE, KALE AND BUTTERNUT
SQUASH SOUP
Yields: 10 Servings
Serving size: 2 Cups
Preparation time: 20 Minutes
Cooking time: 30 Minutes
Ingredients:
(a) 1 19.5-ounce package italian turkey sausage (links and wrappings removed)
(b) 2 32-ounce cartons chicken broth (reduced-sodium)
(c) 1 piece medium butternut squash (peeled and cubed)
(d) 1/2 cup parmesan cheese (shaved)
(e) 1 bunch kale (trimmed and chopped coarsely)
Directions:
1. In a soup pot over medium heat, put in the sausages. Cook them for 10 minutes, stirring and breaking the sausages into crumbles.
2. Add in the chicken broth and butternut squash. Bring the mixture to a boil.
3. Add in the kale by batch. Let each batch wilt slightly before adding in a new batch. Bring the soup to a boil.
4. Lower the heat. Let the soup simmer for 20 minutes or until the vegetables have become tender.
5. Pour into serving bowls. Top each serving with shaved parmesan cheese. Serve.
Nutritional info (per serving): 163 calories, 20g carbs, 5g fats, 13g proteins, 5g fiber
0 Comments:
Post a Comment