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:
Ingredients:
2 tsp olive oil
1/2 onion
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.
Grilled asparagus in foil is one of the easiest vegetable side dishes that tastes amazing. I love adding some lemon and garlic too for the perfect little zest. If you’re having a BBQ or just grilling up dinner you have to try this side dish recipe for lemon garlic asparagus. This vegetable is healthy and delicious that everyone will enjoy.
If you’re having a BBQ or just grilling up dinner you have to try this side dish recipe for lemon garlic asparagus. This vegetable is healthy and delicious that everyone will enjoy.
Course
Appetizer
Cuisine
American
Keyword
BBQ, Grilled, plant based diet, side dish, vegan, vegetables
Prep Time5minutes
Cook Time15minutes
Resting Time5minutes
Total Time25minutes
Servings6Servings
Calories45kcal
Authoradmin
Ingredients
1lbsasparagus rinsed and trimmed
1tbsplemon juice
1/2tbsplemon zest
3tspgarlic mince
1tspSalt
1 tspblack pepper
Instructions
Preheat the grill to medium
Rinse and trim your asparagus then combine in a large bowl or large plastic bag with oil, lemon, and seasoning and toss.
Make two large pieces of rectangular foil and evenly separate the asparagus into each one.
Wrap the foil around the asparagus into a sealed packet.
Set foil packets onto the grill over the flame.
Grill the packets for 15 to 25 minutes depending on desired done-ness
Asparagus is also known as Asparagus officinalis and is a member of the Lily family! Did you know that in addition to green they can also be white or purple? They are low in calories and packed with essential vitamins, minerals and antioxidants. For example 90 grams of cooked asparagus contains the following nutritional values:
Show me the nutritional info
Calories: 20
Protein: 2.2 grams
Fat: 0.2 grams
Fiber: 1.8 grams
Vitamin C: 12% of the RDI
Vitamin A: 18% of the RDI
Vitamin K: 57% of the RDI
Folate: 34% of the RDI
Potassium: 6% of the RDI
Phosphorous: 5% of the RDI
Vitamin E: 7% of the RDI
Asparagus Cooking Tips
This vegetable side dish is so easy to make. Grilled asparagus in foil is super easy and delicious and you only need a handful of ingredients. All you need is 1 lbs asparagus, rinsed and trimmed, 1 tbsp lemon juice, 1/2 tbsp lemon zest, and 1 tbsp olive oil. I also like to use 3 tsp garlic mince, 1 tsp salt, and 1 tsp black pepper. Other seasonings I like to add includes paprika, black garlic powder, onion powder, and red chili flakes.
In order to make grilled asparagus in foil simply preheat your grill to medium. Then rinse and trim your asparagus before tossing in a large bowl with the oil, lemon, garlic, and seasonings. Next make two foil packet squares and separate the asparagus equally into each packet. Seal the foil and set the packets on the grill directly over the flames for 15 to 25 minutes. This recipe is so delicious and easy.
Recipe Video: Kale Chickpea Salad And Sweet Potato
Video: How To Make Kale And Chickpea Salad
This vegetarian kale chickpea salad with sweet potatoes is packed with plant based protein. High protein salads that are vegan are my favorite healthy meal. The flavors are to die for too, especially if you love refreshing ingredients like ginger and wasabi! You will adore this recipe for kale salad with chickpeas and other delicious flavors. High protein salad without meat are easier to make than you think!
Kale Chickpea Salad: High Protein Salads With Out Meat
This refreshing salad recipe will make your day! High protein salads without meat boost energy and keep you full and satisfied.
Course
Salad
Cuisine
American
Keyword
antioxidants, kale, plant based diet, salad, vegan, weight loss
Prep Time5minutes
Cook Time12minutes
Resting Time5minutes
Total Time22minutes
Servings3Servings
Calories278kcal
Authoradmin
Ingredients
2cupskale
1/4cup diced onions
1cupsliced bell peppers
1cancooked chickpeas
1tspginger paste
1tsp wasabi
1tspgarlic paste
1cubevegetable bullion
2tbspsoy sauce
1mediumsweet potato
1tsp salt
1tbsppaprika
1tbsplemon pepper
1/2tbspred chili flakes
2tbsphemp seeds
Instructions
Preheat the oven to 350 degrees F
Slice the sweet potato into quarter inch thick slices and spray your sheet pan with non-stick cooking spray.
Spray the sweet potato slices with nonstick cooking spray as well and sprinkle with some salt and red chili flakes or seasoning of your preference.
Bake them for 12 minutes
In the meantime heat a skillet on medium high with the olive oil inside then add the onions and sauté them for a few minutes until they start to brown and reduce the heat to medium.
Add in the kale and soy sauce and stir then pour in the aquafaba (or juice from the can of chickpeas).
Wait till the liquid starts to simmer in the pan then start in the ginger paste, garlic paste, and wasabi followed by the rest of the seasonings.
Add in the bell peppers and stir before placing the lid on your skillet and allowing to simmer on medium low for two or three minutes.
Remove from heat and sprinkle with hemp seeds.
When you taste this recipe for kale salad you will be so excited to eat healthy! Hemp seeds and sweet potatoes with this chickpea salad that’s vegetarian makes the best vegan high protein salad. All you need to make the most amazing flavorful sauce in the skillet is onions, wasabi, ginger, garlic, and soy sauce. Chickpeas are packed with protein
Ingredients for your high protein vegan salad with sweet potatoes and chickpeas:
What is the nutritional information for this healthy kale salad with sweet potatoes?
Nutrition Facts Servings: 3 Amount per serving Calories 278 Total Fat 9.1g 12% Saturated Fat 0.6g 3% Cholesterol 0mg 0% Sodium 827 30% Total Carbohydrate 37.5g 14% Dietary Fiber 7.4g 26% Total Sugars 5.7g Protein 14.1g Vitamin D 0mcg 0% Calcium 105mg 8% Iron 6mg 36% Potassium 791mg 17%
How do you make this high protein vegetarian recipe for kale salad?
Directions:
Start by Preheating your oven to 350 degrees Fahrenheit
Cut the sweet potato into 1/4 inch thick pieces and spray your baking sheet with non-stick cooking spray.
Spray the sweet potato slices with nonstick cooking spray also and season with some salt and red chili flakes or seasoning of your choice.
Bake the potato slices for 12 minutes.
While they are baking heat your skillet pan on medium-high with oil befitting adding the onions and fry them until they begin to turn brown and turn the heat down to medium.
Toss in the kale and soy sauce and mix around before pouring in the aquafaba (which is the juice from the can of chickpeas).
When the liquid starts to simmer in the pan then mix in the ginger paste, garlic paste, and wasabi followed by the remaining seasonings.
Mix in the bell peppers before putting the lid on your pan and letting it simmer on medium-low for 2 or 3 minutes.
Remove from heat and sprinkle the high protein salad with hemp seeds and serve with a side of sweet potatoes.
I always make this instant pot brown rice recipe because it’s delicious and nutritious. Anytime you need some healthy rice for a recipe this is the way to go. You can add it to burritos, stir frys, tacos, and protein Buddha bows! You can even use it to make homemade whole grain sushi rolls!
Brown rice is great because it’s so healthy for you. It does take a little longer to cook than white rice however. That’s because it’s the same as white rice but it has the outter shells still on. These outter layers are part of the cereal grain. This aspect adds more nutritional value to the rice as well.
That’s why I love this instant pot brown rice recipe! 1 cup of dry brown rice includes the following nutritional information:
Calories 216
Total Fat 1.8 g – 2%
Saturated fat 0.4 g- 2%
Polyunsaturated fat 0.6 g
Monounsaturated fat 0.6 g
Cholesterol 0 mg- 0%
Sodium 10 mg – 0%
Potassium 84 mg – 2%
Total Carbohydrate 45 g – 15%
Dietary fiber 3.5 g – 14%
Sugar 0.7 g
Protein 5 g- 10%
Vitamin A 0%
Vitamin C 0%
Calcium 2%
Iron 4%
Vitamin D 0%
Vitamin B-6 15%
Cobalamin 0%
Magnesium 21%
This recipe is the perfect vegan plant based side dish or ingredient.
What ingredients do you need for this instant pot brown rice recipe?
If you are interested in how to make Instant pot sweet potatoes cubed or whole you will love this post. I’m so glad I got my instant pot because it really makes the best dishes quick and easy. Especially delicious vegan and plant based ones like this. Cubed or diced sweet potatoes are done in less than 10 minutes while whole ones are done in 30!
I adore instant pot sweet potatoes cubed and whole! Sweet potatoes are a member of the morning glory family, they are sweet, starchy, and nutritious. They are packed with vitamins, minerals, antioxidants, and more. For example they contain fiber, carbs, and protein. Also vitamin A, thiamine, riboflavin, niacin, and vitamin B6. Sweet potatoes also contain folate, vitamin c, and vitamin E.
How long should I cook sweet potatoes whole depending on their size?
small- under 2 inches: 15 minutes.
medium– 2-3 inches: 30 minutes.
large– 3-4 inches: 60 minutes.
What ingredients do you need to make instant pot sweet potatoes cubed or whole?
