Vegan Keto Tomato Soup

This Vegan Keto Tomato Soup recipe is a hearty, plant-based meal that requires little prep and less than 30 minutes cook time. Pair with your favorite healthy side dish for an easy and fulfilling dinner. It’s vegan, it’s keto, and it’s pure deliciousness. A delicious dairy-free and gluten-free tomato soup that is pure comfort food.

• 8 large tomatoes cut into quarters
• 1 medium onion peeled and diced
• 2 cloves garlic minced
• 2 tablespoon olive oil
• 1 cup coconut milk tinned
• 1 cup vegetable stock
• ½ teaspoon salt
• ½ teaspoon black pepper

1. Heat the olive oil on a medium heat in a large pan or skillet.
2. Add the onions, garlic and tomatoes and cook until the tomatoes are soft and browned. Turn them over during cooking for even cooking.
3. Place the cooked tomato mixture into a blender and pulse until smooth.
4. Strain the mixture in a sieve to remove the tomato seeds (you can always omit this).
5. Add the sieved tomato mixture to a medium sauce pan, add the seasoning, coconut milk and vegetable stock and simmer for 5 minutes on a medium heat. Taste and adjust the seasoning.
6. Serve and enjoy!

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Low Calorie Keto Cabbage Soup

This low calorie keto cabbage soup recipe has a tasty and spicy broth and is full of healthy vegetables. Easy to make and is a great warming dish for cold weather. It’s perfect for those on a low calorie or low carb diet

• ½ cup carrots, small dice
• ½ cup celery, small dice
• 1 tablespoon olive oil
• 1 teaspoon onion flakes
• 1 15oz can tomatoes, diced
• 2 cups cabbage, sliced
1 clove garlic, crushed
• ½ teaspoon Italian seasoning
• ½ teaspoon hot pepper flakes (optional)
• 1 tablespoon Better than Bouillon Vegetable Base*
• 6 cups water
• 1 tablespoon parmesan cheese
•salt and black pepper (optional)

1. Get out a soup pot and add the olive oil. Heat up the pot to medium heat. Add the chopped celery and carrots and saute for a minute or two.
2. Add all of the can of tomatoes, dehydrated onion, Italian seasoning, hot pepper flakes, water and Better than Bouilon and mix well. Note you can use 6 cups of broth or stock in stead of the water and bouillon
3. Next add in the cabbage slices and bring to a boil. Turn down the heat to let the soup simmer for about 20 minutes or until the cabbage is soft. Then add in the garlic and parmesan cheese. Season with salt and black pepper if you feel it needs it.
4. Let the soup cook for a few minutes more to incorporate the garlic and cheese flavors. Turn off the heat and let cool before serving.
5. To Freeze Soup: Let the soup come to room temperature and pour into airtight containers. Place in the freezer and to defrost set in the refrigerator overnight or use the defrost function on your microwave.

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Vegetarian High-Protein Salad

This vegetarian high-protein salad recipe is packed with flavor, texture and nutrition! The protein comes from the tofu, tempeh, chickpeas and hemp seeds, with broccoli, avocado, arugula and cucumber to fill out the salad.


For the Marinated Tempeh
• one block of tempeh, cubed (approx. 250 g)
• 1/4 cup balsamic vinegar (60 ml)
• tbsp soy sauce or gluten-free tamari (30 ml)
• 2 tbsp pure maple syrup (30 ml)
• 1 tsp garlic powder
• pinch of salt and pepper
• 1 head small head romaine lettuce (about 4oz/112g)

For the Baked Tofu
• 350 g block firm or extra-firm tofu
• 1 tsp garlic powder
• 2 tbsp soy sauce
• pinch of salt and pepper

For the Salad
• 4 cups chopped and lightly steamed broccoli
• 4 cups or big handful of fresh arugula, spinach or • mixed salad greens
• 8 tbsp hemp seeds (1–2 tbsp per salad)
• 1 avocado, diced
• 1 cup chickpeas, drained and rinsed
• tahini for drizzling over top or 1 batch maple dijon dressing or lemon tahini dressing
• fresh lemon, for serving
• salt and pepper

1. Bake the Tempeh: To make the marinated tempeh, mix the marinade ingredients together in shallow dish then add the cubed tempeh. Let sit for 20-30 minutes. Option to press the tofu during this time. Bake at 400 F for 20 minutes on a baking tray lined with parchment paper. Once it’s baked, spoon any remaining marinade over the cubes.
2. Bake Tofu: To make the baked tofu, toss the cubed tofu with the soy sauce, garlic powder and a pinch of salt and pepper. Transfer to a parchment-paper lined baking pan and bake at 400 F for 20-30 minutes until browed. You can bake it at the same time as the tempeh.
3. Steam Broccoli: You can leave the broccoli raw but it’s suggested to steam it. Bring water to a boil then add the broccoli in a steamer basked, cover and cook for 4 minutes. Remove from heat.
4. Prepare Dressing (Optional): If you’re making a dressing for the salad, prepare that now.
5. Assemble Salads: Prepare 4 bowls with a handful of arugula or other greens of choice. Divide the rest of the ingredients between the 4 servings. Drizzle each with tahini and lemon or a dressing of choice and enjoy.

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Low Carb Vegan Marousalata-Inspired Salad

This Low Carb Vegan Marousalata-Inspired Salad can easily be made soy-free by either omitting the tofu, or using hempfu or pumfu instead. I have a recipe for making homemade hempfu (hemp tofu) on my other site! If you cannot have coconut, or are avoiding saturated fat, you can use a homemade tofu feta in place of the faux feta included in this recipe.

• 1 head small head romaine lettuce (about 4oz/112g)
• 1/4 block extra-firm tofu (3.5oz/100g)
• 2 oz kalamata olives
• 1 ounce vegan feta of choice (I use Violife)
• 1/4 cup chopped fresh dill
• 1/4 cup thinly sliced scallions (green part only)
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice

1. Finely slice the lettuce, and cube or crumble the tofu and vegan feta.
2. Toss all ingredients together and enjoy.

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Creamy Roasted Carrot Soup

This Creamy Roasted Carrot Soup is a wonderful soup to serve with your favorite winter salads, sandwiches, and even holiday entrées. Since carrots go well with so many other flavors, it’s a versatile soup to keep in your repertoire.

• 2 pounds carrots
•3 tablespoons extra-virgin olive oil, divided
•¾ teaspoon fine sea salt, divided, to taste
•1 medium yellow onion, chopped
•2 cloves garlic, pressed or minced
•½ teaspoon ground coriander
•¼ teaspoon ground cumin
•4 cups vegetable broth (or water)
•2 cups water
•1 to 2 tablespoons unsalted butter, to taste
•1 ½ teaspoons lemon juice, to taste
•Freshly ground black pepper, to taste

1. Preheat the oven to 400 degrees Fahrenheit. Line a large rimmed baking sheet with parchment paper for easy cleanup, if desired.
2. To prepare your carrots, peel them and then cut them on the diagonal so each piece is about ½? thick at the widest part .
3. Place the carrots on the baking sheet. Add 2 tablespoons olive oil and ½ teaspoon of the salt. Toss until the carrots are lightly coated in oil and seasonings. Arrange them in a single layer.
4. Roast the carrots until they’re caramelized on the edges and easily pierced through by a fork, 25 to 40 minutes, tossing halfway. (Heirloom carrot varieties will roast in as little as 25 minutes, but regular carrots are more dense and typically require 35 to 40 minutes.)
5. Once the carrots are almost done roasting, in a Dutch oven or soup pot, warm the remaining 1 tablespoon olive oil over medium heat until shimmering. Add the onion and ¼ teaspoon salt. Cook, stirring occasionally, until the onion is softened and turning translucent, 5 to 7 minutes.
6. Add the garlic, coriander and cumin (if following a variation, see recipe notes for additions). Cook until fragrant while stirring constantly, about 30 seconds to 1 minute. Pour in the vegetable broth and water, while scraping up any browned bits on the bottom with a wooden spoon or sturdy silicone spatula.
7. Add the roasted carrots to the pot when they are out of the oven. Bring the mixture to a boil over high heat, then reduce the heat as necessary to maintain a gentle simmer. Cook for 15 minutes, to give the flavors time to meld.
8. Once the soup is done cooking, remove the pot from the heat and let it cool for a few minutes. Then, carefully transfer the hot soup to a blender, working in batches if necessary. (Do not fill past the maximum fill line or the soup could overflow!)
9. Add the butter, lemon juice (or lime, if following the Thai variation), and several twists of black pepper. Blend until completely smooth. Add additional salt and pepper if necessary, to taste. Add another tablespoon of butter if you’d like more richness, or a little more lemon juice if it needs more zing. Blend again, and serve.
10. This soup keeps well in the refrigerator, covered, for about four days, or for several months in the freezer.

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Keto Celery Soup

This keto celery soup is a delicious creamy vegan soup that is very filling. Enjoy a bowl of low carb comfort food on a cold day. Or when you are in the mood for soup.

• 2 medium shallots chopped
• 3 cloves garlic peeled and sliced
• 2 tablespoons coconut oil
• 4 cups celery chopped
• 1 cup cauliflower florets
• 3 cups vegetable stock
• ¼ teaspoon turmeric
• 2 tablespoons nutritional yeast
• ½ teaspoon celery salt
• ½ teaspoon celery pepper
• ½ teaspoon salt
• ½ teaspoon black pepper

1. In a large saucepan, heat the coconut oil on a medium heat. Gently saute the garlic and shallots for 5 minutes until soft.
2. Add the cauliflower florets, stir to cover them in the oil.
3. Add the chopped celery and place the lid on the saucepan for 5 minutes to sweat the celery.
4. Add the nutritional yeast, turmeric, seasoning and vegetable stock.
5. Bring the soup to the boil and simmer for 15 to 20 minutes until the vegetables are soft and tender.
6. Remove from the heat and allow to cool slightly,
7. Using an immersion blender, blend the soup until it is smooth.
8. Serve with celery leaves for a garnish.

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Dairy-Free Low Carb Creamy Broccoli Soup

This Dairy-Free Low Carb Creamy Broccoli Soup recipe is vegan, and thus dairy free, sugar free, soy free, gluten free and paleo! It’s also AIP friendly if you substitute the cashew cream for coconut milk, which is pretty awesome, as vegetarian and vegan auto-immune recipes are kind of hard to come by! It is a perfect healthy meal for the cold January winter weather.

• 2 tbsp extra virgin olive oil
• 200 g celery chopped
• 1/2 tsp garlic pepper
• 1/2 tsp onion powder
• 454 g broccoli florets chopped (1 pound)
• 2 cups veggie stock (I used Better Than Bouillion)
1.5 cups cashew cream I blended 1/4 cup (30g) cashews with 1.5 cups water
1/4 cup nutritional yeast
salt and pepper to taste
red pepper flakes and smoked paprika for garnish optional

1. Heat the oil in a heavy soup pot or Dutch oven over medium heat. Add the celery and cook for about 5 minutes, until the celery has softened. Stir in the garlic and onion powders and cook for another minute.
2. Add the broccoli, vegetable stock and cashew cream. Cover and cook another 20 minutes, stirring occasionally, until the broccoli has completely softened.
3.Turn off the heat, add in the nutritional yeast and blend the soup with an immersion blender until smooth. Alternatively, carefully pour the soup into a blender and blend until smooth. Season with salt and pepper to taste.
4. Divide the soup among four bowls, and garnish with paprika and pepper.

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Vegan Keto Tofu Noodle Soup

This vegan keto tofu noodle soup recipe is for the instant pot, but you can make it on the stove top as well. I just like the instant pot for recipes when I’m under the weather, as it lets me cook without actually having to babysit the food.

• 1 tbsp olive oil
• 1/2 block ~7oz/~200g sprouted tofu, cubed
• 2 large stalks ~130g celery, sliced
• 1 large ~75g carrot, sliced
• 2 cups ~140g shredded cabbage
• 1 7- oz 198-g package shirataki noodles
• 2 cups vegetable broth
• 1 cup water
• 1 tbsp vegetable seasoning blend
• 1 tsp fresh grated ginger
• 1 tsp crushed garlic

Garnish suggestions
• salt and pepper to taste
• scallions
• parsley
• chives
• additional grated ginger 3

Add all ingredients to your instant pot or other pressure cooker, stir to mix around a little bit. Close the IP, making sure the vent is set closed as well, and set to pressure cook on high for 5 minutes. Let the instant pot vent naturally before carefully removing the lid. Seasoning with salt and pepper and garnish as desired.

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Keto Vegetable Soup

This keto vegetable soup recipe is loaded with vegetables, comforting, filling, and super easy to make. Just chop all the vegetables, simmer for a few minutes, and enjoy a big bowl of warm homemade low carb vegetable soup.

• 2 tbsp olive oil
• 1 medium Onion diced
• 1 red bell pepper diced
• 1 medium carrot peeled and diced
• 1 medium zucchini chopped
• 4 cloves garlic minced
• 2 stalks celery diced
• 10 oz. cauliflower florets
• 1 cup green beans fresh or frozen
• 1 cup canned diced tomatoes
• 8 cups low sodium broth chicken or vegetable for Vegan Soup
• 1 tbsp Italian seasoning
•2 bay leaves optional
• 3 tbsp fresh parsley chopped to garnish
sea salt optional, to taste
• 1/2 tsp black pepper or more to taste
• 1/8 tsp crushed red pepper flakes optional for heat

1. In a large pot over medium heat, add olive oil.
2. Add the onions and bell pepper. Cook for 8-10 minutes until onions are softened and translucent.
3. Add the minced garlic and cook for 30 seconds.
4. To the pot, add the cauliflower, carrots, celery, zucchini, green beans, and diced tomatoes.
5. Pour the broth, and add Italian seasoning and bay leaves.
6. Cover with a lid and simmer at medium-low heat for about 15-20 minutes or until the cauliflower and carrots are tender.
7. Once the vegetables are tender, season the soup with salt, pepper, and red pepper flakes if desired.
8. Serve the soup warm, garnished with freshly chopped parsley.

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Easy Thai Coconut Soup

This Easy Thai Coconut Soup recipe is simply delicious! It’s creamy, bright, and bursting with flavor. I absolutely love how fresh it tastes with the ginger, roasted red bell peppers, snap peas, and other spices. You will love too! This soup is also vegan, Whole30, paleo, and keto.

Thai Coconut Soup
• 2 Tablespoons coconut oil
• 2 Tablespoons lemon grass
• 2 Tablespoons fresh ginger
• 3 Cloves garlic
• 1 Tablespoon Sambal Olek Chile sauce
• 4 14.5 ounce cans of unsweetened coconut milk
• 3 Teaspoons Kosher salt
• 12 Ounces mushrooms of choice, sliced
• 12 Ounces snow peas, cut in half
• 1 Large red bell pepper, small dice
• 1 Bunch Organic cilantro, roughly chopped
• 1 Bundle organic radish, thinly sliced
Carrot Top Gremolata
• 1 Bundle of carrot tops, finely chopped
• 1 Teaspoon Red Chile flakes
• 2 Cloves of Garlic, minced
• 1/2 Cup of good quality olive or avocado oil

1. Turn on oven and set to broil Hi setting.
2. In a Dutch Oven or large heavy bottomed sauce pot, combine coconut oil, lemon grass, ginger, garlic, and Sambal Olek.
3. Cook on medium heat until the garlic begins to turn light brown and becomes very fragrant.
4. Add coconut milk to garlic ginger mixture and bring to a boil.
5. Reduce heat to simmer and cook an additional 10-12 minutes.
6. While broth is simmering, place mushrooms, snow peas, and red bell peppers onto a baking sheet.
7. Position baking sheet 5” under the oven’s broiling element (2nd rack position in most ovens).
8. Lightly char vegetables, stirring often to ensure even char.
9. Set charred vegetables aside in a small bowl until ready to serve.
10. Once stock has finished simmering, strain through a fine mesh strainer and pour coconut broth into serving bowl of choice.
11. Top with mushroom, snow pea, pepper mixture.
12. Garnish with fresh cilantro, radish, and drizzle carrot gremolata over the top.

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