Four Super Healthy Soup Options for Lunch or Dinner
LCHF/Keto + Whole Foods/Cardiometabolic
1. Green Chicken & Vegetable Soup – Easy: 15 minutes
Makes 4 Servings
Carbs: 19 g. / Fiber: 5 g / Protein: 31 g / Fat: 9 g. / Cal: 280
– 1 medium onion
– 2 whole carrots
– 3 stalks celery
– 4-6 cloves garlic
– 1 TBSP organic extra virgin olive oil
– 1 bunch cilantro, stems removed
– 3-4 serrano peppers with the seeds and pulp removed
– 6-8 cups organic chicken broth
– 1-2 tsp cumin
– 2-3 tsp dried oregano
– ¼ tsp pepper
– 12 oz organic chicken, cooked and shredded (organic, lean, grass-fed, non GMO)
– 2-3 cups chopped zucchini (about 3-4 small)
1. Chop onions, carrots, and celery into large chunks. Place in a food processor, along with half the garlic, and pulse until finely chopped
2. Heat oil in a large soup pot or Dutch oven over medium heat and add the vegetables. Sauté for 8-10 minutes or until tender
3. While veggies are cooking, blend the remaining garlic with the cilantro, serrano peppers, and 2 cups of the broth in a blender, set aside
4. Once veggies are tender, season with cumin, oregano, and black pepper. Sauté on medium to low heat for 2-4 minutes to develop the flavor
5. Add the shredded chicken, zucchini, remaining chicken broth, and the cilantro mixture to the pot
6. Bring to a boil, then reduce to a simmer for 10 more minutes or until zucchini is tender
**To save time, use a store-bought organic rotisserie chicken
2. Curried Broccoli Soup – Easy: 15 minutes
Makes 6 Servings (1 serving = ~ of 1 cup or 8 ounces)
Carbs: 17 g. / Fiber: 4 g / Protein: 6 g / Fat: 13 g. / Cal: 193
– 2 TBSP organic ghee or organic coconut oil – If using canned coconut milk, make sure the can is BPA-free. If using ghee, select a brand made with organic butter from grass-fed cows
– 4 leeks, white and light-green ends only, cleaned, trimmed & thinly sliced
– 1 large yellow onion, roughly chopped
– 3 medium shallots, roughly chopped
– 1 ½ lbs broccoli, trimmed and cut into uniform-sized pieces
– 4 cups organic bone broth or stock of choice
– 1 TBSP curry powder
– ½ tsp sea salt + ¼ TSP black pepper
– 1 cup full-fat coconut milk
1. In a large stockpot, melt the ghee or coconut oil over medium heat
2. Add the leeks, onion, and shallots, and sauté until softened, 5 to 10 minutes. Toss in the chopped broccoli and add the broth. Top off with some water if the veggies aren’t fully submerged. Bring the soup to a boil over high heat, and then lower the heat to a simmer. Continue cooking for 20 minutes or until the veggies are soft
3. Add the curry powder and season with salt and pepper to taste. Turn off the burner and cool the soup slightly. Use an immersion blender to puree the ingredients together or put divided portions into a blender and puree until smooth
4. Return soup to pan, add the coconut milk, and stir to incorporate. Turn the heat up to medium high to bring the soup back to a boil before serving
3. Keto No-Noodle Chicken Soup
8 Servings – 30 minutes
Net Carbs: 3% (4 g.) / Fiber: 1 g. / Fat: 71% (40 g) / Protein: 26% (33 g.) / Cal: 509
– 4 oz. butter (organic, kerrysgold butter is a great brand)
– 2 TBSP. dried minced onion
– 2 celery stalks, chopped
– 6 oz. mushrooms, sliced
– 2 minced garlic cloves
– 8 cups chicken broth
– 1 medium sized carrot, sliced
– 2 tsp dried parsley
– 1 tsp salt
– ¼ tsp ground black pepper
– 1 ½ rotisserie chicken, shredded
– 5 oz. green cabbage, sliced into strips
1. Melt the butter in a large pot, over medium heat
2. Add dried onion, chopped celery, sliced mushrooms and garlic into the pot and cook for 3-4 minutes.
3. Add broth, sliced carrot, parsley, salt and pepper. Simmer until vegetables are tender
4. Add cooked chicken and cabbage. Simmer for an additional 8-12 minutes until the cabbage “noodles” are tender
4. Vegan Kale & Spinach Soup – Easy: 15 minutes
Makes 4 Servings
Net Carbs: 6% (14 g.) / Fiber: 11 g / Protein: 5% (11 g) / Fat: 89% (92 g)/ Cal: 914
– ½ cup organic coconut oil
– 8 oz. kale
– 8 oz. fresh spinach
– 2 avocados
– 3 ½ cups coconut milk or coconut cream (if you don’t like coconut milk you can use heavy cream or full-fat sour cream)
– 1 cup water
– fresh mint or dried mint (optional)
– 1 tsp salt
– ¼ tsp ground black pepper
– Juice of one fresh lime
Ingredients to Fry the Kale:
– 3 oz. kale
– 2 garlic cloves, chopped
– 2 TBSP organic coconut oil
– ½ tsp ground cardamom (green)
– salt and pepper
1. Melt the coconut oil in a hot, thick-bottomed pot or pan.
2. Sauté the spinach and 8 oz kale briefly. The vegetables should shrink and get a little color, but no more. Remove from the heat.
3. Add water, coconut milk, avocado and spices. Blend with a hand blender until creamy.
4. Add lime juice, add more spices if you want.
5. Fry 3 oz kale and garlic in coconut oil on high heat until the garlic turns golden. Add cardamom, salt and pepper. add to the soup and serve.
Mediterranean Fish Recipe
- 1 lb tilapia (or other white fish)
- 32oz can diced tomato (I used garlic & basil)
- 2 garlic cloves chopped
- 1 red onion chopped
- 1 can artichoke hearts
- 1 can black olives (sliced)
- Dash of pepper to taste
Sauté garlic & onions a few minutes in skillet just enough to brown. Layer on tilapia and pour tomatoes, artichoke hearts and olives on top. Cover and let simmer 7-10 minutes (until the fish is poached).
Enhance this recipe:
- Use capers in place of olives
- Add more veggies in the saute stage: spinach, broccoli, asparagus
Homemade Cauliflower Fried Rice
- 1 medium head of cauliflower, riced (instructions below) or 1 bag of fresh or frozen cauliflower crumbles
- 2 TBSP of extra virgin olive oil
- 2 eggs, beaten
- 2 cloves garlic, minced
- 3 TBSP low-sodium soy sauce or Braggs Liquid Aminos
- 2 cups non-starchy veggies: Bok choy/ Zucchini/ green and yellow onion
- 1-2 colored peppers, chopped
If using a fresh cauliflower head, rinse and chop into florets. Place florets in food processor and process until the cauliflower has a rice like texture.
Heat a large saucepan, electric skillet or wok over medium heat. Add garlic and onion and sauté until brown.
Add cauliflower and other veggies, Sautee about 3- 4 minutes.
Clear a space in the center of the pan, pour egg mixture and scramble.
Cook another 5-6 minutes, Add soy sauce.
(Optional: Make this a meal by mixing in lean meat like chicken or shrimp for additional protein.)
Shrimp Lettuce Wraps
1 Tbsp. coconut oil
1 Lb. medium shrimp; cleaned, deveined and each cut into 2 or 3 pieces
½ Cup finely chopped celery
¼ Cup water chestnuts, chopped
1 Large garlic clove, minced
2 Tsp. finely chopped fresh ginger
1 Tbsp. tamari soy sauce
1 Tbsp. unseasoned rice wine vinegar
8 Large leaves of Boston or Bibb lettuce
¼ Cup chopped peanuts (optional)
Heat oil in wok over medium-high head. Add shrimp and stir-fry for 2-3 minutes or until shrimp begin to turn pink. Transfer to a bowl and keep warm. Add celery, water chestnuts, garlic, and ginger to wok and stir-fry until veggies are tender but still crisp, about 4-5 minutes. Return shrimp to wok and add soy sauce and vinegar. Cook 1-2 minutes more, stirring, until thoroughly heated. Divide mixture evenly on lettuce leaves and top with 1 TBSP nuts.
Redeeming Green Soup with Lemon and Cayenne
• 2 tablespoons extra-virgin olive oil, plus more for garnish
• 2 large yellow onions, chopped
• 1 teaspoon salt, divided
• 2 tablespoons plus 3 cups water, divided
• ¼ cup arborio rice, rinsed (I used brown arborio rice)
• 1 large bunch kale or green chard, preferably organic (about 1 pound)
• 14 cups gently packed spinach or baby cooking greens, like chard, preferably organic (about 12 ounces)*
• 4 cups vegetable broth
• Big pinch of cayenne pepper, to taste (I used over ¼ teaspoon)
• 1 tablespoon lemon juice, or more to taste
• Serve with (optional): cooked brown basmati rice and cooked chickpeas
1. First prepare the greens: Remove the ribs from the chard/kale and discard or save them for another recipe. Coarsely chop or tear the kale leaves. Trim any tough stems from the spinach/baby greens and roughly chop the leaves.
2. Caramelize the onions: Heat 2 tablespoons oil in a large skillet over medium-high heat. Add onions and ¼ teaspoon salt. Cook, stirring frequently, until the onions begin to brown, about 5 minutes.
3. Reduce the heat to low, add 2 tablespoons water and cover the skillet (I used a baking sheet to cover mine). Cook until the onions are greatly reduced and have a deep caramel color, 25 to 30 minutes. Stir frequently while the pan is still hot and occasionally once the pan has cooled down (always recover the pan after stirring).
4. Cook the arborio rice: While the onions are cooking, combine the remaining 3 cups water and ¾ teaspoon salt in a soup pot or Dutch oven. Add rice and bring the water to a boil. Reduce heat to maintain a simmer, cover and cook for 15 minutes.
5. When the rice has cooked for 15 minutes, stir in the chard greens or kale. Return to a simmer; cover and cook for 10 minutes.
6. When the onions are caramelized, stir a little of the simmering liquid into them. Then add the onion mixture to the rice along with the spinach, vegetable broth and cayenne. Return to a simmer, cover and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more.
7. Puree the soup in the pot with an immersion blender until perfectly smooth, or in a regular blender in batches (never fill your blender past the maximum fill line, and be careful with hot soup). Stir in 1 tablespoon lemon juice. Taste and add more lemon juice, sea salt or cayenne pepper, if desired. Garnish each bowl of soup with a drizzle of olive oil.
To read this recipe on the Cookie & Kate blog: https://cookieandkate.com/redeeming-green-soup-with-lemon-and-cayenne/#tasty-recipes-23529