Vegetable soup is a great favorite of mine, but when following Ketogenic nutrition the ingredients need to be carefully considered to get a proper ratio of healthy fats, carbohydrates and proteins. Try this recipe for a ketogenic coconut vegetable soup.
Ingredients
- 6 green onions – fresh, organic, chopped
- 2 cups green beans – fresh, organic, chopped
- 2 cups celery – fresh, organic, chopped
- 2 cups purple cabbage – fresh, organic, chopped
- 1 can coconut milk – organic, unsweetened
- 4 cups filtered water
- 2 tablespoons MCT oil
- 1 teaspoon fennel seeds
- 1/2 teaspoon Himalayan salt
- 1/2 teaspoon fresh cracked black pepper
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon black mustard seeds
- 2 tablespoons water
- 8 ounces xtra firm tofu cubed
- 4 cups spinach – fresh, organic, chopped
- 1/2 cup sliced almonds – raw, unsalted
Instructions
In a large sauce pan with a steamer basket, steam the green beans and cabbage 5 minutes on medium heat. Add celery to steaming green beans and cabbage and steam 5 more minutes.
In a small sauce pan, add MCT oil, 2 tablespoons water, onions, salt, pepper, mustard seeds, fennel seeds and simmer 6 minutes on a low heat.
In an extra large sauce pan, add 4 cups water, coconut milk, steamed vegetables, simmered oil and spices, tofu and spinach. Simmer on low heat 10 minutes. Top with almond slices and serve hot.
Serves 4
Nutritional information per serving
Calories 450
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Dr. Christie Smirl has over 25 years of medical experience. She completed a Doctorate of Ayurvedic Medicine from American University of Complimentary Medicine as well as Nurse Practitioner and Master of Science from Loma Linda University. Dr. Christie is also an E-RYT 500 Yoga Teacher Trainer YACEP, Reiki Master/Teacher, Tantric Energy Healer and Musician.
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