As I finished my 2 month keto challenge on February 28th, I decided that it was time to make more plant-based recipes. However, I did not want to do it the same way I did before (i.e. too many carbs). I wanted to take what I learned from the Keto diet, and incorporate it in my favourite vegan dishes. That’s exactly how this Vegan Keto Recipe for Cauliflower & Turmeric Soup came about.
Believe it or not, there is a right and a wrong way to do keto, and I feel like I have finally figured out what works best for me.
Vegan Keto Recipes.
The vegan diet and the Keto diet are both kind of restrictive when it comes to the number of ingredients you can and can’t use to make delicious foods. However, the both seem to have the same goal: Making you feel better.
When I was strictly on a vegan diet, I felt like there was something I was not doing quite right. I was feeling tired and sleepy way more than I did before, I ate a lot more food than I did before, and I replaced my meat craving with a sugar craving. That made things that much worse for me.
During the final 2 weeks of my Keto diet, I increased my Net carb intake (Carbs minus Fibre) to 75g a day and surprisingly enough, I stayed in Ketosis. Not only did I stay in Ketosis, I was full of energy, my cardio improved and I worked a lot more efficiently.
The most surprising thing was, my weight loss accelerated during those last 2 weeks.
In a month and a half I lost just about 4 lbs doing 30g net carbs max and working out 2-3 times a week.
In the last 2 weeks, I lost 7 lbs doing 75g net carbs, sometimes more and working out 2-3 times a week.
Keep in mind that I was still in Ketosis even at 75g net carbs.
My Take away:
When it comes to diet, there is no such thing as one size fits all. We are all different, and depending on our ancestral background and genetic composition, some of us might do well on a highly restrictive keto diet and others might struggle, perhaps doing much better on a paleo diet.
This is precisely why I love experimenting on myself and see how I react to different diets. And precisely why you should never take someone’s advice as gospel.
This Keto Golden Soup was created with two things in mind. As I was doing more cardio, I wanted to get some natural anti-inflammatories in my body to keep me going stronger. To me, nothing works better than Turmeric and Ginger.
I also wanted to keep my fat intake high and my carbs relatively low. Hence the use of cauliflower.
Like many people, I can’t tolerate soup that has no crunch to it (croutons). It’s joyless. So I decided to toast some Tofu in the oven, this way I get both my crunchiness and protein. The theory was fine but the execution far exceeded the Wife and my own expectations. DO IT, PEOPLE.
Win-win.
To keep the fat content high I used olive oil, of course, and topped my soup with the mighty delicious Thai Kitchen Coconut Milk. (Not sponsored, I just love it).
Your favourite dried herbs. I used dill, it works great with it.
Freshly ground black pepper.
Instructions
Preheat your oven to 400 F.
Bring 8 cups of water to a boil in a large pot. Add your cauliflower, carrots and ginger. Cook for about 20 minutes on medium-high heat until your veggies are completely cooked through and are very soft.
While your soup is cooking, cut your block of Tofu into 32 cubes and place in a bowl. Add the rest of the seasoning and mix. Place your Tofu cubes on a parchemin paper covered cookie sheet and bake for 20 minutes or until brown and crispy.
Turn the heat off your soup and let it completely cool down. Using an immersion blender, blend your soup until smooth. Turn the heat back on and add: Salt, Turmeric, Black Pepper and Coconut Milk. Stir and cook for another 5 minutes. Turn the heat off and let it cool down for 5 minutes before serving.
Serve your soup topped with croutons, a drizzle of coconut milk and your favourite dried herbs.
Notes
This nutrition info counts the additional coconut milk added for garnish.
Season twice with salt and pepper: You'll start by seasoning the cauliflower florets with salt and pepper before roasting. Then, season again when the roasted florets are combined with broth on the stovetop. ...
Eliminate all meat, fish, dairy, eggs, and other animal products from your diet. Eat plenty of low-carb vegetables. Get at least 70% of your calories from plant-based fats. Consume around 25% of your calories from plant-based proteins.
This keto vegetable soup is super nutritious and so flavorful! It makes a wonderful light yet filling lunch or dinner for the entire family - kids and adults alike. My hearty homemade vegetable soup is ready in just 30 minutes and 7.6g net carbs per generous serving.
This is true of any vegetable — boiling it will give you a flavor closer to the raw flavor, which means more bitterness and more astringency. Caramelizing it will bring out its hidden sweetness. This light, vibrant roasted cauliflower salad is a recipe I developed for the fall menu at Duo.
"If your broth is lacking in savory richness, try adding roasted onion, tomato paste, mushrooms, seaweed, soy sauce, or miso. These ingredients add umami flavor and depth to broth," she says. The choice of ingredient depends on the recipe, though.
Animal products, including eggs, meat, poultry, dairy and seafood, are excluded on a vegan keto diet. Here are examples of foods that should be completely avoided: Meat and poultry: Beef, turkey, chicken, pork. Dairy: Milk, butter, yogurt.
Many people on the keto diet do lose weight in the short run, but they also can lose mean muscle mass, and one study found they were no longer in ketosis six months after starting the diet. For the vegan diet, one study found participants lost about 9 pounds over a year.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.
Iceberg lettuce. Perhaps one of the most popular — though least nutritious — vegetables, iceberg lettuce has only 2.97 g of carbohydrate per 100 g. ...
White mushrooms. Mushrooms contain only 3.26 g of carbs per 100 g. ...
Add acidity: A squeeze of lemon or lime juice, a dash of vinegar, or a splash of wine can brighten the flavors of a soup and make it taste more complex. Experiment with different cooking methods: Roasting or caramelizing vegetables before adding them to the soup can bring out thei.
If your broth tastes thin and bland, you may want to cook and let it evaporate for longer. That helps concentrate its flavors and gives you a better-tasting soup broth. Be sure to remove the lid to let the steam escape.
A squeeze of citrus, a dollop of yogurt or a drizzle of cream, a dusting of cheese or a good chile powder, a sprinkling of some herbs or croutons — all can take a perfectly fine soup into the realm of the delectable. Even a spiral of good olive oil to finish and some coarse sea salt can do wonders.
When I think of vegetable soup, I think of a thin, flat-tasting soup with no fat — aka, no flavor! Here's how we fix that in this Vegetable Soup recipe: Adding a parmesan cheese rind to the simmering soup infuses it with salty, umami flavor. This is SUCH an easy way to add tons of flavor to soup.
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Introduction: My name is Virgilio Hermann JD, I am a fine, gifted, beautiful, encouraging, kind, talented, zealous person who loves writing and wants to share my knowledge and understanding with you.
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