31/12/2022
The Ultimate Keto Vegetable Soup
INGREDIENTS
▢2 tablespoon butter or extra virgin olive oil
▢1 small yellow onion finely diced (½ cup / 60g)
▢2 medium carrots peeled and diced (1 cup / 140g)
▢1 small leek diced (1 cup / 75g)
▢3 medium stalks celery diced (1 cup / 120g)
▢1 zucchini diced (1.5 cup / 170g)
▢½ cup / 50g green beans chopped into 1 cm pieces
▢3 cups / 300g cauliflower chopped into small florets
▢1 cup kale chopped, 50g
▢1 tablespoon thyme leaves chopped
▢1 tablespoon rosemary chopped
▢3 tablespoon fresh parsley chopped
▢3 garlic clove minced
▢7 cup / 1.7l chicken broth Or vegetable broth if vegetarian. Increase to 2 litres / 8 cup depending on vegetable amount
▢2 bay leaves
▢¾ teaspoon salt or to taste dependent on how salty your stock is
▢½ teaspoon cracked black pepper or to taste
INSTRUCTIONS
Heat 2 tablespoon of butter or olive oil in a non stick soup pot and sauté on a medium heat. Add the onion, carrots, leek and celery and fry for about 5 minutes until they start to soften. Add the garlic, zucchini, green beans, chopped thyme and about ⅔ of the parsley. Sauté for another 3 minutes.
Add the cauliflower, broth, bay leaves, seasoning and bring to the boil. Reduce to a simmer and cook with a lid on for about 15 minutes.
Remove half the mixture and bay leaves (discard the bay) and put into a jug and pulse with stick blender. Option to place in a high speed blender if you prefer. This thickens the soup and adds flavour.
Add the pureed soup back into the pan along with the greens and simmer until they soften (about 1 minute).
To serve: Mix a squeeze of lemon juice with 1 tablespoon olive oil and swirl into the soup. Top with 1 tablespoon fresh parsley. Adjust seasoning to taste and enjoy.
NOTES
7.6 net carbs per portion. Makes 6 portions of circa 2 cup each.
Use vegetable broth and olive oil instead of chicken broth and butter for a vegan soup.
Store in the fridge for up to 4 days or portion up in ziploc bags and freeze for up
to 3 months.
NUTRITION
Calories: 151kcal
Total Carbohydrates: 11g
Protein: 7.6g
Fat: 9.4g
Saturated Fat: 5.1g
Fiber: 3.4g
Sugar: 4.7g
