Cooking Keto with Kristie

Keto Together: Day 6 – Sumptuous Soup

keto together Soup

Remember the story of Stone Soup?

For those of us shopping only twice per month, that’s what this might feel like! Thankfully, it doesn’t take a lot of ingredients to make a flavorful, and filling, soup. 

Whether you prefer a brothy tomato-based soup or a hearty, creamy soup base, you’ve likely got everything you need already in your kitchen.

Day 6 Keto Together Sumptuous Soup 

The magic of a good soup is all in the simmer, after you’ve selected the right ingredients, that is. When you consider all of the soup or stew recipes I’ve created (see below), it’s obvious that my family enjoys soup. 

The biggest mistake folks make when eating with soup, is that they use a lot of veggies and only a little protein. Promise me you’ll pay attention to that when you build your soups! You want protein, and fat, to stay satiated and to not feel hungry after only a few hours. As for what magic to toss into the soup pot, here are my best tips. 

Build flavor with broth

Whether you prefer a tomato-based soup, a cream soup, or something in between, always start your soup with the best broth you have available. Homemade is almost always more flavorful, but if you have store-bought, use it! If using store-bought, check labels for the ones with the least amount of carbs, and then move on. 

Using broth, especially homemade, gives you a head start on adding protein to your soup pot, and it certainly gives a boost to the flavor that can’t be duplicated. 

Don’t skip browning the meats and veggies

Another way to deepen the flavor of soups or stews is to first brown or saute the veggies, especially veggies such as onion, garlic, peppers, zucchini, or even green beans. Just be sure to scrape all of the browned bits from the pan when you add the broth. You will also want to sear any raw meat before you add any liquid. Searing the meats helps the texture and the flavor. 

Simmer, simmer, simmer

Low and slow is the way to go! Let the moisture slowly simmer out because all of the flavor is in the broth. We tend to favor stews over soups because the flavor is so concentrated. By simmering the soup for at least an hour, you can ensure that the meat is tender, and the flavors fully meld. 

If you have veggies that cook at different rates, add them at different times. For example, radishes and larger pieces of cauliflower might need more time than veggies such as kale or zucchini that is diced. It’s better to add later and cook longer than to add too early and simmer until mushy. 

Choosing flavors and keeping carbs low

If you’re creating a tomato-based soup, be sure to pay attention to carbs. The carbs in a tomato can add up fast, especially if you’re adding a lot of onion, peppers, and spices. Yes, spices have carbs. 

Choose lower-carb veggies when you’re adding several different vegetables, and limit the amount of higher carb vegetables, especially carrots or turnips which are really difficult to incorporate into keto, but may fit better with low carb. 

Choose high-flavor, low carb additions such as a jalapeno (1 carb per pepper), a tablespoon or two of sun-dried tomatoes, or a stalk of celery. 

Herbs and spices

Herbs and spices are meant for soups. If you’re making a dish with chicken, don’t forget the thyme or use a poultry seasoning for added flavor. Chicken also plays well with sage, rosemary, parsley, curry, or paprika. You’d be surprised how much flavor some dried parsley adds, especially when simmered for a good while. 

When using beef, especially with a tomato-based broth, a couple of bay leaves add mouth-watering flavor as does dried minced onion, rosemary, oregano, or celery seed. Pork loves rosemary, ginger, Chinese 5 spice, or sage.

For more ideas, check out my soup recipes on YouTube: 

Brunswick stew, chili, Sausage and Kale, Pumpkin and Sausage on DD website, chicken no noodle soup, Broccoli Cheddar soup, Egg Drop Soup

If you have any of my books, there are a few more soup recipes simmering in there:

Keto Living Day by Day: Chicken Broccoli Cheddar Soup
Keto Gatherings: White Chicken Chili, Vegetable Beef Soup, Steamy Seafood Chowder,
Crazy Busy Keto: Egg Drop Soup, Quick Chicken Chowder

Don’t forget to share with me what you’ve created! I love seeing #ketotogether with all of your creativity and delicious ideas!  You guys are truly helping others. A nice reminder that we’re overcoming together. Stay well and don’t forget to follow Keto Together on:

FACEBOOK: @ketowithkristie/
FACEBOOK GROUP: Cooking Keto with Kristie
INSTAGRAM: @CookingKetowithKristie
YOUTUBE: CookingKetowithKristie

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