Maria .Recipes Keto Enthusiast, Indian Food Lover
Posts From Category: soup

This was one of my favorite winter soups before going low carb. I used to only use butternut squash, but since it is quite high in carbs, I decided to mix it with cauliflower to lower the carb count, and the final result is fantastic! Hope you give it a go!
  • 200 g (1,5 cups) butternut squash, chopped
  • 200 g (2 cups) cauliflower, chopped
  • 35 g onion
  • 1/2 tsp ginger paste
  • 1 tbsp oil
  • 2 cups of broth of choice
  • 1/3 cup coconut milk
  • 1 tsp curry powder
* **Process** 1. Warm up the oil. Add the onion and ginger and fry for 2 minutes. 2. Add the rest of ingredients. Boil in an open pot for about 20 minutes, or in a pressure cooker for 8 minutes, until the vegetables are soft. 3. Use a hand blender to smoothen it. Add more liquid if you like it thinner. 4. Serve inmediately. * **Nutritional information**, per serving (serves 4, about 1 cup of soup per serving) * 108 kCal * **7.9 g net carbs**, 2.4 g fiber, 10.4 g total carbs * 2.1 g protein * 7.7 g fat

When i got Maria Emmerich's book as a christmas present from my wonderful boyfriend I marked a zillion recipes on my to-do list. The broccoli cheese noodle soup was particularly wonderful, so I adapted it with a little less cheese, using zoodles instead of broccoli, and skipping the bacon, but you can top the soup with fried bacon bits instead of pumpkin seeds if you like pork.
  • 200 g zoodles (3 cups)
  • 1 tbsp butter
  • 1 tsp fresh garlic
  • 1/2 small onion (35 g)
  • 1/4 cup cream cheese (60g)
  • 2/3 cup cheddar or edam cheese (75g)
  • Salt and pepper
  • 1/2 liter of broth (or 1/2 liter of water and one bouillon cube) + 1/2 liter of water
  • Optional: 30 g pumpkin seeds (pepitas)
* **Process** 1. Melt 1/3 tbsp butter in a pot. Add the zoodles and cook for about two minutes with a pinch of salt. Don't overcook them. 2. Take the zoodles out and save for later. Add in the rest of the butter and fry the onion and garlic bout 5 minutes until it is translucent (do not burnt like i did). 3. Add the cream cheese, mix well over low heat, then add the liquid, cheese and black pepper. 4. Bring to a boil. Let it boil a couple of minutes, then blend with a hand blender. 5. Add the zoodles back inside, bring up to temperature, serve and top with the pumpkin seeds. * **Nutritional information**, _per serving (serves 3)_ * 253 kCal * **3.8 g net carbs**, 1.5 g fiber, 5.3 g total carbs * **11.2 g protein** * 21.6 g fat

This soup takes about 20 minutes to put together, is loaded with protein and healthy fats, and amazingly tasty! If you are in a hurry you can cut the cooking time of the tofu and the onions by half, but I really love how the tofu gets a little bit crunchy on the outside.
  • 250 g firm tofu
  • One small red onion (70g), coarsly chopped
  • 1/2 tsp ginger paste or 1/2 inch ginger chopped
  • 1 medium zucchini (200g) spiralized or two broccoli stalks (about 140g) spiralized (omit for fewer carbs)
  • 1/2 tsp garlic paste or one big garlic clove chopped
  • 100 g mushrooms, sliced
  • 2/3 cup coconut milk
  • 2 cups of water
  • One bouillon cube
  • 2 tbsp coconut oil
  • Fresh coriander
* **Process** 1. In a non stick pot, put half the oil and add the onion, garlic and ginger. Cook ovver medium-low heat with a pinch of salt for about 15-20 minutes. 2. At the same time, in a non stick pan, add the other half of the oil, then cook the cubed tofu over high heat until it is very brown and dry, about 15 minutes. Then add the mushrooms, cook for about 5 minutes. Lastly, add the spiralized zucchini and cook for a minute. 3. Once the onion is very soft, add the curry powder, coconut milk, water, chili and bouillon cube. Bring to a boil, then use blend with a hand mixer. 4. Add the tofu, mushrooms and zoodles. Let it all boil together for 1-2 minutes. 5. Serve with coriander. * **Nutritional information**, _for half the recipe, using zucchini_ * 503 kCal * **11 gnet carbs**, 5.5 g fiber, 15.8 g total carbs * **25.2 g protein** * 41.8 g fat

Pho is an amazing vietnamese soup full of bright flavors. I made this version using spiralized celery root instead of noodles - and my boyfriend didn't even realise he was eating vegetables! I recommend using good quality stock for this. If you don't want to buy one, you can use the same recipe but add some good quality meat bones, and just let the broth simmer for a couple of hours with the spices, ginger and onion to make your own stock.
  • 1/2 celeriac (celery root) (125g)
  • 1 small brown onion, in 4 big pieces
  • About 3 cm piece of ginger, sliced transversally
  • Whole spices: half a cinnamon stick, 2 star anise, 1 tsp coriander seeds, 3 cloves, 1 black cardamom (Can be omitted if necessary)
  • 200 g beef (preferably sirloin), very finely cut across the grain. You could use raw meat, leftovers or chicken. (In order to do this, I cut it when it is slightly frozen.)
  • 4 cups of good chicken or beef stock
  • Freshly ground black pepper
  • To garnish: low-carb sriracha sauce, fresh coriander, fresh mint, fresh red chillies, lime wedges, bean sprouts...
* **Process** 1. In a non stick skillet very lightly oiled, over medium high heat, add the onion and ginger and toast to get some extra flavour into your stock. 2. Once they are properly roasted, add the oil and your meat if it is raw and cook. 3. Add in the stock and the spices and let it cook for about 10 minutes for the flavours to infuse. 4. Meanwhile, spiralise your celeriac! 5. Once it has been boiling long enough, fish out the onion and ginger, add your celeriac noodles, cook for about 3 minutes (if you overcook they might break and loose their noodle fun, so careful!) and take off the stove. 6. Serve with different choices of the garnishes so each person can choose their own! * **Nutritional information**, per serving (serves 3) - 225 kCal - **7.1 g net carbs**, 0.9 g fiber, 8 g total carbs - 21 g protein - 12.2 g fat