Mulligatawny Soup

Mulligatawny is a richly flavoured soup, spiced with curry powder and thickened with rice. Perfect for a cold day, serve with a dollop of tangy sour cream.

•25g/1oz butter
•1 tbsp sunflower oil
•1 large onion, finely chopped
•2 garlic cloves, chopped
•2 medium carrots, cut into 1.5cm cubes
•2 celery sticks, thinly sliced
•1 medium sweet potato, peeled, cut into cubes
•1 eating apple, peeled, quartered, cut into cubes
•1 tbsp medium curry powder
•1 vegetable or chicken stock cube (low-salt is best)
•1 tbsp mango chutney
•100 g/3/1/2 oz basmati rice
•100 g/3/1/2 oz natural yoghurt or soured cream
•fresh coriander or flat-leaf parsley, to garnish
•salt and freshly ground black pepper


Melt the butter with the oil in a large saucepan and stir in the onion, garlic, carrots, celery and sweet potato. Cook over a medium heat for 10 minutes, stirring regularly until the vegetables are beginning to soften and brown lightly. Stir in the apple pieces and sprinkle over the curry powder. Cook for a further 2 minutes more, stirring as it cooks.
Crumble the stock cube into a measuring jug, and pour over the boiling water. Mix to combine. Pour over the boiling water . mix to combine. pour into the pan, and strip in the tomato puree ang mango chuteny. Bring to the boil, then reduce the heat slightly and leave to simmer for 30 minutes,stirring occasionally . Cook until the vegetables are tender.

While the soup is simmering, half-fill a medium pan with water and bring to the boil. Add the rice and return to the boil. Cook for 10 minutes, or until the rice is tender. Drain the rice in a sieve and rinse under running water until cold.

When the soup is ready, cool the soup for a few minutes and blend with a stick blender or in a food processor until smooth before stirring in the cooled rice. If you want a more rustic texture to the soup, do not blend.

Add enough water to give a good consistency, (about 150-250 ml/51/2). Heat the soup for 3-4 minutes until piping hot and check the seasoning, add salt and freshly ground black pepper to taste.

Ladle the soup into deep bowls and top each with a spoonful of natural yoghurt or soured cream. Garnish with sprigs of coriander or flat-leaf parsley if you like.

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Low Carb Vegan Vegetable Soup

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• Vegetable Broth, Bouillon Or Consomme 4 cup
• Celery Stalks, 2 medium – stalk – 7 1/2″ to 8″ long
• Cauliflower Florets by Flavorite 2 cup
• Olive Oil 2 tablespoon
• Garlic 1 clove
• Cabbage 1 cup
• Onion ½ medium – 2 1/2″ diameter

Step 1: Heat the olive oil in a large saucepan or Dutch oven over a low/medium heat. While the oil is heating, thinly slice the onion and garlic and roughly chop the celery. Add the onion, celery and garlic to the saucepan. Sweat the vegetables gently for 3-4 minutes until softened and fragrant.

Step 2: While the vegetables soften, roughly chop the cabbage. Add the chopped cabbage and cauliflower florets to the saucepan/Dutch oven. Stir everything together well to combine. Cook gently for 2-3 minutes more just to soften the cabbage and cauliflower a little.

Step 3: Add the vegetable stock to the saucepan. Stir to combine and bring up to a gentle boil. Reduce the soup to a simmer and continue to cook for a further 7-8 minutes, until the vegetables have softened. You may wish to add a little salt or pepper to the soup. This will depend on the level of seasoning already in your stock.

Step 4: Remove the saucepan from the heat. Carefully use a handheld stick blender to process the soup until completely smooth. Alternatively, let the soup cool a little then transfer to a free-standing blender to process. Do not put boiling hot soup directly into a free-standing blender. Serve the soup hot. If you would like to add a further boost of fats, drizzle with extra virgin olive oil. Be sure to adjust your macros to account for these changes.

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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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