Intro: Pumpkin Soup With Coconut Milk & Vegetables
Are you looking for a homemade recipe for vegan pumpkin soup with coconut milk and vegetables that’s also keto friendly? If so then this plant based low carb meal is ideal for you. It’s packed with your favorite flavors, fresh herbs and spices, that all come together to delight your taste buds!
You didn’t know pumpkin was the perfect low carb vegetable to make soup? That’s right this plump variety of squash is super nutritious and keto friendly. They are also rich in the antioxidant beta carotene! Additionally when roasted and puréed they become the best foundation for any delicious stew. Pumpkins are plant based too making them great for weight loss, management, and health.
Can I make pumpkin purée from scratch?
Grab yourself 2 small pumpkins or 1 large (2 smalls are easier to carry and work with)
Cut off the stem then slice in half before scooping out all the stringy guts and seeds.
Preheat your oven to 350 degrees F
Grease or line your baking sheet pan before placing the pumpkin halves face down
Roast them for 45 minutes- poke with fork to ensure they’re soft
Allow them to cool all the way down before scooping out all the flesh from the skin
Transfer pumpkin flesh to your food processor or blender and purée until smooth
Your recipe for homemade keto vegan pumpkin soup with coconut milk and vegetables needs:
2 tsp olive oil
1 tbsp minced garlic
1 cup pumpkin purée
3 cups water
1 tsp vegetable bullion
1/4 cup canned coconut milk
1 tsp black garlic powder
1 tsp pepper
1 tsp turmeric
1 oz fresh basil
1 oz fresh dill
1 oz fresh cilantro
1 tsp dried oregano
1 tsp red chili flakes
2 tbsp nutritional yeast
1 cup chopped mushrooms
1 cup chopped cauliflower
1 cup chopped bell peppers
1 tsp salt
1 tbsp soy sauce
Other Low Carb Vegetables I Can Substitute?
Sprouts – 4 of the healthiest sprouts include bean, Alfalfa, Lentil, and Sprouted Grains. 1/2 cup of bean sprouts has 2.6 grams of carbs.
Broccoli – This edible green plant is related to cabbage. It can be various shades of green with a large flowering head. 1/2 cup broccoli has about 2.5 grams of carbs. Its a great source of fiber too.
Spinach – This leafy green vegetable comes from a flowering plant native to central and western Asia. 1/2 cup cooked spinach has 3.5 grams of carbs.
Cabbage – This ground grown vegetable can be various shard of green or purple. It’s thicker and sweeter than lettuce. It’s low in carbs and high in nutrients. 1/2 cup shredded cabbage has 2 grams of carbs.
Most pumpkin soups are healthy and nutritious especially if they’re made with minimally processed fresh ingredients. Pumpkins are generally good for you and for heart health. They are naturally low in carbs, Plant Based, packed with fiber, potassium, and vitamin C – which have been shown to aid in the health of the heart and regulate blood pressure.
Vegans and vegetarians usually don’t struggle to find high in fiber meals, however it does happen. Fiber and plant based diets go hand and hand, some have a lot more than others. These high fiber foods are perfect for a healthy diet and constipation! They are listed from highest to lowest per 100 grams so you can easily decide what to eat!
What is fiber?
Fiber is the part of plant based food that is not entirely broken down by the human digestive enzyme. They are categorized into 3 groups based on their chemical composition: solubility, viscosity, and fermentability. This effects how it’s broken down by the body. Fiber aids in gut health and digestive functionality. Source
Tiny tiny black seeds that are incredibly popular in the natural health community and for good reason. They’re rich in nutrition and contain high amounts of magnesium. There are so many reasons why this super-food is well worth adding to your diet. High in soluble fiber, 1 tbsp of chia seeds can go a very long way. They are amazing thickeners for smoothies, toppings for salads, and coatings for protein balls. In addition to being a great source of plant protein, they are also rich in omega-3 fatty acids. What high fiber foods should you eat? Chia Seeds! My favorite chia seed recipe is this overnight oats with fruit.
Pumpkin seeds are the north American pepita de calabaza, which in Spanish means“little seed of squash.” They are small, flat, and oval with a greenish brown color but can also be white or yellow. They are rich in nutrients and calories making them a great food crop for humans. Furthermore they are especially high in macronutrients like healthy fats, Linoleic and oleic acid‘s, protein and fiber.
The chickpea is a type of legume that’s packed with nutrients, such as minerals and protein. They are a fiber-full favorite to add to soups or salads, in hummus or roasted for a quick crunchy snack. Chickpeas are also called Garbanzo beans and they are an amazing source of fiber and plant based protein. My favorite Garbonzo bean recioe is this kale chickpea stirfry.
Beans are one of the longest known cultivated plants. They were grown in Afghanistan and Thailand during a time that pre-dates ceramics! They have been an important source of protein, fiber, and nutrients to humans for centuries. A popular go to high fiber food for constipation. Common we eaten beans include kidney, pinto, and navy beans. Beans are amazing in burritos, tacos, veggie burgers, protein bowls, soups, and chilis. Try this healthy stirfry with beans and vegetables.
Cholesterol 0 mg 0%
Dietary fiber 16 g 64%
Total Fat 1.2 g 1%
Sodium 12 mg 0%
Sugar 2.1 g
Saturated fat 0.2 g 1%
Total Carbohydrate 63 g 21%
Protein 21 g 42%
Vitamin C 10%
Vitamin D 0%
Vitamin B6 25%
Nutritional Information Beans: Amount Per 100 grams
Almonds can be made into almond flour for gluten free and keto baking. Fiber content is 4 grams per 3 tablespoons meaning you need about 1 cup of almonds to achieve your daily recommended fiber. You can get fiber from consuming almond butter but not almond milk. Try almonds in Trail mix, Popcorn, Granola bars, and Quinoa. Or simply snack on roasted almonds whole!
Pistachios grow as seeds (despite being called nuts) from a pistachio tree. The color is usually lightish green but can be different shades of green and even yellows. They tend to have a nutty earthy sweet flavor. They’ve been consumed for 1,000s of years too. Eat them plain, crushed in salads, or even soaked and blended into vegan cheese!
Sunflower seeds grow on big yellow sunflowers! They are most known for being salted and roasted eaten out of a snack bag. 3 types of sunflower seeds are common: linoleic, high oleic, and sunflower oil seeds. They all have different levels of monounsaturated, saturated, and polyunsaturated fats.
Lentils are a legume of which the majority of the worlds production comes from Canada and India. They look like little tiny beans, grow in pods, and come in red, brown, black, and green. Lentils are classed based on to size, whether they are split or whole, or shelled or unshelled. You might enjoy this simple recipe for lentil and avocado wraps.
Who doesn’t love avocado especially on the plant based diet? This savory piece of produce is actually botanically a fruit. It’s Delicious in guacamole, burritos, tacos, on toast, and even vegan desserts like brownies! It’s even low in carbohydrates, making it fun for keto diets too.
Avocados are native to the highland regions of south-central Mexico and Guatemala. They grow on trees and are partially self pollinating. Mexico is the leading producer of avocados. Furthermore in 2019 they supplied 32% of the world total consumption.
These red and tart berries are a beloved high fiber food for constipation. Try this fruit for so many recipes like tea, salad, pie, and other pastries and baked goods. They are a favorite for keto desserts too. This aggregate fruit is grown for the fresh fruit market, for commercial processing into individually quick frozen fruit, purée, juice, dried fruit, and more.
This pseudo-cereal that has become powerfully loved among the health food community. That’s because it is rich with many nutrients. You can use it in a million different ways too. For example stuffed acorn squash, pasta salad, veggie Burgers, power bowls and more. It contains all all of the benefits of whole grains and protein-rich seeds.
Artichokes are a great high fiber food to eat on toast, pizza, in salad, or in a delicious vegetable dip. They are also amazing steamed to perfection with some oil. But can you eat 4 artichokes in a day? I think I could! Artichokes are cousins with thistle and are known for their richness in fiber which comes to about 10 grams in a medium artichoke. A simple recipe for slow cooker artichokes can really hit the spot.
Just like raspberries, blackberries are rich in antioxidants, fiber, vitamin C and K. Eat them fresh, frozen, blended, in yogurt, smoothies, salads, and baked goods. They are delicious in so many dishes like smoothies, ice cream, sorbet, and even salads!
Brussels sprouts are a cruciferous vegetable related to broccoli. In addition to fiber they are very high in vitamin K, folate, and potassium, folate. They are delicious steamed, stir fried, air fried, and even raw in a brussels sprout slaw.
They have 4 grams of fiber per cup, so you could eat 7 cups of brussels sprouts and reach your daily recommended fiber intake. Not that you would want to eat that much in one day! They are also full of essential micronutrients like vitamin C and vitamin k.
Pears are popular because they are a tasty and nutritious fruit. They are produced and eaten all over the whole world! In fact it’s one of the best fruit sources of fiber. In fact they’re particularly high in soluble fiber, especially in compared to other fruits.
Have some high in fiber meals with sweet potatoes! Sweet potatoes can be a tasty snack all by themselves or used as an ingredient in bakes, cakes, cookies, soups, stir frys and more. They are so delicious and rich in nutrients like vitamin A which is great for eye health and vision. They’re also packed with potassium, beta carotene, and B vitamins.
Carrots are an amazing what high fiber food to eat! contribute to weight loss, lower blood cholesterol, reduced risk of cancers. They are amazing in many recipes, boiled, steamed, or grated into salads and desserts. One thing I love to do with these root vegetables is spiralize them into noodles and make vegetable pasta!
Broccoli is an amazing source of fiber and protein in comparison with most vegetables. They’re great steamed, stir fried, or turned into a slaw for various uses. Cruciferous star veggie broccoli is known for being full of nutrients like vitamin C, vitamin K, iron, folate and potassium.
Broccoli is one of the best vegetables to include in your next fiber rich dinner or lunch. It has some of the highest-fiber content out of most vegetables. This cruciferous vegetable also has lots of the antioxidant polyphenols.
Bananas are an amazing source of various nutrients for example: vitamin C, vitamin B6, and potassium. This perennial favorite is so versatile as it can be eaten alone, in smoothies, bread, muffins, ice cream, and more. One medium-size banana provides 3 grams of fiber! The less ripe a banana is the more fiber and nutrients is contains because as it ripens it’s starches transform into sugars, thus lowering its fiber-linked benefits.
Everyone loves apples because they are so tasty and satisfying! Luckily they are also particularly rich in fiber. I especially like them in salads. While the old saying that “an apple a day keeps the doctor away” isn’t always true, according to research, Apples definitely aid in staying healthy. Additionally they are a sweet way to get your fiber intake up. They are also a great source of vitamin C, support your immune system and pack various vitamins and minerals.
In addition to being a great source of the soluble fiber pectin, they have many health benefits like a reduced risk of obesity and colon cancer.
Oranges are actually a hybrid between a Palmelo and a Mandarin, I didn’t even know that until I was researching this article! People have been enjoying oranges for hundreds of years in fact the earliest known mentioned of an orange was in Chinese literature circa 314 BC. Did you know oranges are a surprisingly good source of fiber? They are also rich in vitamin C, antioxidants, and potassium which are also a must have for health.
Kale is packed with a variety of vitamins and minerals. This leaf cabbage is one of a group of cabbage cultivars grown for their edible leaves.
However certain kale leaves grown to be sold as ornamentals. The leaves on the plants are green or deep purple. Fresh kale has a shelf life of about 5 to 7 days. It’s delicious in smoothies, stir fries, salads, and more.
Try high in fiber meals with oats! Oatmeal is the prepared result of processed oats. They are de-husked, steamed, and flattened. Sometimes they are processed into a coarse flour made of hulled oat grains. There are a few varieties of oatmeal: Ground oats are also known as white oats. Steel-cut oats are also known as coarse oatmeal, Irish oatmeal, or pinhead oats! Then you also have rolled oats oatmeal which is a traditional thick and old fashioned dish. However they can made thinner or flatter and are called “instant rolled oats” because they cook faster. Oatmeal is nutritious all around. Try this oatmeal muffin recipe with cocoa nibs!
This recipe for homemade no bake protein cookies has some of your favorite flavors like chocolate, banana, chia seeds, oatmeal, and dates. These vegan flavors are so delicious combined with dates, oatmeal and your favorite nut butter like peanut butter or Almond butter. I really love cashew butter myself. This healthy dessert recipe is is perfect for plant based diet meal prep and weight loss.
What type of nut butter should I use ?
Almond Butter 12oz $5
Cashew Butter 12oz $5
Peanut Butter 16oz $4
Sunflower Butter 16oz $6
Flaxseed Butter 12oz $15
Walnut Butter 9oz $7
Pistachio Butter 8oz $12
Nut & Seed Blend 12oz $10
What are the Ingredients for the recipe for homemade no bake protein cookies?
As a lover of dried dates I’ve noticed something- when you buy pre pitted dates they tend to be much more dry than unpitted dates. You can by unpitted dates and remove the seed right before making this recipe for softer dates. The softer ones are much easier to blend and taste better.
Otherwise you can soak your dates for an hour before making this this recipe for homemade no bake protein cookies. I love soaking them in almond milk but you can use any liquid. Then simply drain them and tap with a paper towel a little bit.
How do I store Them
If you your vegan cookies them out in the open they will get hard and stale. You want them to stay a bit sticky and chewy like a granola bar. That’s why you need to seal them in a container with a lid or a large zip lock bag. You can also wrap in plastic wrap. Either way store the plant based cookies in the refrigerator for up to 1 week or counter top for 3 days. Wrap them extra tight and store them in the freezer up to 3 month and allow to thaw naturally.
This healthy recipe for tofu with vegetables & rice is just what you need for your next plant protein meal. The flavors, such as ginger garlic & molasses, come together in such an amazing and refreshing way. You’ll never look at tofu the same way again once you have a taste. It pairs so well with the veggies and rice too. This dish is great for healthy meal prep too.
What texture of tofu should I use for sweet & spicy ginger tofu?
There are 6 common tofu textures categorized according to firmness. They are labeled: silken, soft, medium, firm, extra firm, and super firm.
Silken tofu: very soft, best used for desserts, soups, and sauces.
Soft tofu: still pretty soft, also good for purées, desserts, sauces, and soups
Medium: firm enough for nuggets with a soft center.
Firm: great for nuggets, stirfrys, and vegan cheese crumbles.
Extra firm: perfect for firm nuggets and stir frys with firm center. Holds shape really well.
Super firm: extremely firm, great for tofu steaks.
See The Tofu Recipe Video
What ingredients do you need for this healthy recipe for tofu with vegetables?
1 block package firm tofu (plus liquid from package)
In the meantime heat 1 tsp olive oil in a large skillet on medium heat and sauté the onions, garlic, ginger, and peppers for 2 minutes
Pour in the liquid from the tofu container and stir before adding the bell peppers, soy sauce, and molasses and stir
Add in 1/4 cup water and 1/4 cup almond milk
Put the lid on the skillet and sauté for 3 minutes
Stir in the cornstarch thoroughly then scoop into a bowl and set aside
Combine rice and 4 cups water in the same skillet along with 3 tsp vegetable bullion and stir
Put the lid on and cook until rice is done (8-12 minutes) – stir it occasionally
Combine rice, sauce, and tofu!
What’s the nutritional information for one serving?
Total Fat 7.2g 9%
Saturated Fat 3g 15%
Cholesterol 0mg 0%
Sodium 287mg 12%
Total Carbohydrate 56.8g 21%
Dietary Fiber 2.6g 9%
Total Sugars 2.2g
Vitamin D 0mcg 0%
Calcium 121mg 9%
Iron 5mg 25%
Potassium 301mg 6
What is the best way to store the left overs?
Store it in the refrigerator: If you want to make this healthy recipe for tofu with vegetables & rice for meal prepping, meal planning, or you just have leftovers here is what to do! Find a sturdy Tupperware container with a seal tight lid if possible. I like to use glass storage containers so I can reheat in the microwave and not worry about the plastic melting or breaking after a few washing. If you don’t want to deal with meal prep containers just store it in the pan or a large bowl and cover with plastic wrap. It will stay fresh in the refrigerator for up to 5 days.
Are you on a vegan weight loss diet and need dinner recipe ideas? Food should never have to feel boring or tedious! It should be fun, delicious, and always nutritious. Furthermore you want to feel full and satisfied at the end of the night to avoid those late night munchies. That’s why we have gathered these recipes: healthy vegan dinners for weight loss.
Who needs meatloaf when you can make plant based lentil loaf?! Lentils and flax meal come together with the perfect spices for an amazing recipe. You will definitely want this one on your vegan weight loss diet.
All you need for this fresh vegetable salad is 1 cup kale chopped, 1 cup carrots shredded, 1 cup cabbage shredded, 1/2 cup waterchestnuts canned in water, 1/2 cup avocado, 1/4 cup aquafaba one can of chickpea water, 6 whole cherry tomatoes, 2 tbsp hemp seeds, and some seasonings. Get the recipe!
This vegan Apple Cucumber Mint Salad is a heavenly gluten-free salad! It’s flavored with refreshing ingredients like mint and lemon juice! The protein rich Peanut Butter adds a creamy layer too. It’s ready in 10 minutes using simple ingredients already available in your kitchen.
Chickpeas are an amazing meat replacement for your vegan weight loss diet. Air Fryer Veggie chickpea Burger is perfect recipe anytime you want to quickly wrap up a meal. They’re easy to make and perfect for meal prepping!