This delicious soup is vegan AND low carb! Filled with fresh veggies, konjac noodles and flavourful smoked tofu, you won’t miss the meat or carbs!
Konjac noodles, also called shirataki, are made from the konjac plant. Konjac is high in viscous fiber – a prebiotic that nourishes the bacteria living in your gut, can fight inflammation and boost immune function. Konjac noodles are very low in calories and carbs but very filling.
Smoked tofu is really easy to make. All you need is the following:
- Tofu. I like extra-firm tofu best for this recipe. Drain and blot the tofu with paper towel before cutting. Marinate for at least 30 minutes for the best flavour.
- Soy sauce. I prefer to use low sodium soy sauce.
- Liquid smoke. You can find this in with the barbecue sauces at your supermarket.
- Onion powder and garlic powder. For extra flavour
- Avocado Oil. Avocado oil has a high smoke point and works best for cooking at high temperatures. Canola oil also works.
- To save time, you can use frozen diced butternut squash in place of fresh.
- Add the broccoli into the soup near the end of the cooking time so it doesn’t get too soft.
- Use a variety of mushrooms this this recipe. In addition to white mushrooms, I also like to add shiitaki (just remove the stems prior to chopping as they can be a bit woody), enoki and oyster mushrooms.
This recipe is quick and easy to prepare and so comforting! This recipe will serve 4 or 2 with leftovers.
Thai Green Curry Soup With Smoked Tofu
This vegan soup is low carb, filled with veggies and topped with smoked tofu.
- 1 - 350 g pkg extra firm tofu diced
- 1/4 cup low sodium soy sauce
- 3 tsp liquid smoke
- 1/2 tsp garlic powder & onion powder
- 1 tbsp avocado oil
Thai Curry Soup
- 1 tbsp oil
- 1 large onion diced
- 2 cloves garlic minced
- 1 tbsp ginger minced
- 4 cups vegetable stock
- 2 - 400ml cans coconut milk
- 1 - 112g jar green curry paste i.e. Thai Kitchen
- 1 small butternut squash peeled, seeded and diced (approx. 1 1/2 cups)
- 2 cups mushrooms sliced
- 2 cups broccoli cut into florets
- 2 - 385g pkgs konjac noodles rinsed well in cold water
- salt and pepper to taste
- juice of 1 lime
- chopped cilantro and green onion for garnish (optional)
Add tofu cubes to medium sized bowl. Add soy sauce, liquid smoke, onion and garlic powder and stir to mix well. Set aside.
Add avocado oil to a large soup pot over medium heat. Add onion and cook until translucent. Add onion and garlic. Stir and cook for a minute longer.
Add stock, coconut milk and curry paste to the stock pot. Use a whisk to incorporate the paste into the liquid. Next add the butternut squash and mushrooms. Bring to a boil and reduce to simmer for 15 minutes or so until squash is cooked through.
While soup is simmering, heat olive oil in a large sauce pan over med-high heat. Add tofu to hot pan and brown on all sides. Turn down to low to keep warm.
Add konjac noodles and broccoli to soup. Season to taste with salt and pepper. Continue simmering soup for several minutes until broccoli is cooked through.
Add lime juice to soup, check the seasoning. Divide soup between 4 bowls. Top with tofu, cilantro and green onion and serve.
One of my favourite recipes to prepare. Tender chunks of beef braised in red wine with mushrooms and pearl onions: it’s a classic and a labour of love. My version is a bit of a shortcut from the original recipe I learned in cooking school as not everyone wants to spend that much time in the kitchen! I like to serve this with garlic mashed potatoes or soft polenta. To keep things low carb, if that’s your thing, serve it over cauliflower rice or mash. Comfort food at it’s best!
Slow Cooker Beef Bourguignon
Tender chunks of beef braised in a rich red wine gravy. A family favourite and perfect for your next dinner party!
- 3 tbsp canola oil or other oil with a high smoke point
- 3 lbs or 1.5kg beef chuck stew cut into 2 inch pieces
- 5 slices bacon chopped
- 1 large white onion chopped
- 3 carrots peeled and chopped
- 4 cloves garlic minced
- 1/4 cup flour
- 2 tbsp tomato paste
- 3 cups red wine a French burgundy if possible
- 2 cups beef stock
- 2 bay leaves
- 1.5 tsp dried thyme
- 1.5 cups pearl onions
- 2 tbsp butter
- 2 cups mushrooms quartered
- 1/4 cup fresh parsley chopped
Season beef with salt. Place oil in a sauce pan over high heat. Working in small batches, brown the beef on 2 sides. As meat is browned, set it aside. Once all meat is browned, turn down heat add a splash of wine to the pan and deglaze making sure to scrape up the bits with a wooden spoon. Pour the pan drippings into your slow cooker and add the browned beef.
Return the saucepan to medium heat, add the bacon and sauté for several minutes until cooked through, then add the onions, carrots and garlic and continue sautéing for 2-3 minutes.
Sprinkle the flour and spoon the tomato paste over the onion mixture and stir to combine. Using a rubber spatula, add this mix to the slow cooker.
Next add to the slow cooker the wine, beef stock, bay leaves, thyme and some salt and pepper. Stir thoroughly and set slow cooker on high heat for 5 hours.
At the 4 hour point, sauté the mushrooms in butter until cooked. Add the mushrooms and pearl onions to the slow cooker, stir and continue cooking for another hour or until meat is very tender. Season with additional salt and pepper if desired and garnish with chopped parsley.
Start your day off right with a nutritious , low carb breakfast bowl. Skip the potatoes and sub in cauliflower rice! Sauteed with scrambled eggs and topped with crispy bacon, chopped spinach and 2 types of cheese, trust me you won’t miss the potatoes!
Here’s what you’ll need:
1 tbsp olive oil
1.5 cups cauliflower rice
2 eggs, whisked in a small bowl
3 pieces cooked bacon, crumbled
2 tbsp grated cheddar
1 tbsp grated parmesan
2/3 cup fresh baby spinach
salt and pepper to taste
Heat olive oil in a medium frying pan, add cauliflower rice and sauté until al dente, approximately 2-3 minutes. Pour eggs over rice and stir until eggs are cooked through, add spinach and cook for an additional minute. Add cauliflower mixture to a bowl, top with cheeses and bacon and season to taste with salt and pepper. Enjoy!
I always keep a few bags of cauliflower rice in my freezer so I can make this recipe whenever the mood strikes. Frozen cauli rice takes a lot less time to cook than the raw variety.
I like to reserve some of the chopped fresh spinach to add on top with the cheese and bacon.
My take on this popular recipe using ingredients you probably already have one hand. I use boneless skinless chicken thighs but you could certainly sub in chicken breasts or bone-in chicken pieces.
Balsamic Chicken with Olive and Capers
This vibrant dish is so easy to prepare and is a crowd pleaser. Hope you love it!
- 8-10 chicken thighs
- cooking spray
- 4 tbsp olive oil
- 1 tsp turmeric
- salt and pepper to taste
- 1/3 cup balsamic vinegar
- 2/3 cup green olives pitted
- 2 tbsp capers
- 2 cloves garlic crushed
- 1/2 cup parsley chopped
- salt and pepper to taste
Preheat oven to 350 degrees. Place chicken thighs in a bowl, top with 2 tbsp olive oil, turmeric, salt and pepper.
Spray frying pan with cooking spray and place over high heat. Working in batches, sear chicken, top side down until browned. Add chicken to large baking dish.
Crush olives on a cutting board with a mallet. In a medium sized bowl add crushed olives, garlic, capers, parsley, remaining olive oil, salt and pepper and stir. Spoon olive mixture over chicken, pour balsamic vinegar over the top and place in oven. Cook for 30-40 minutes or until internal temperature of chicken is 165 degrees. Top with additional parsley if desired and serve.
I’m all about the cauliflower rice. I always keep a few bags in my freezer to use in my favourite recipes as a substitute for regular rice. A recipe came across my feed recently for a vegan risotto using broccoli rice and it looked so delicious. I can live without the rice but I can’t have risotto without the Parmesan so here is my version of Low Carb Lemon & Asparagus Risotto with all the yummy dairy. Hope you like it!
Low Carb Lemon and Asparagus Risotto
- 1 cup cream
- 1 tsp concentrated vegetable stock I use Better Than Bouillon
- 1 tsp cornstarch
- 2 cups asparagus tips
- olive oil for cooking
- 5 green onions diced
- 2 cloves garlic crushed
- 5 cups frozen cauliflower rice thawed
- Juice and zest from 1/2 fresh lemon
- Salt and pepper to taste
- 1 tsp dried thyme
- 4 tbsp or more grated parmesan
Heat olive oil in a frying pan over medium heat and add in the onion and garlic and cook until fragrant.
Pour in the cream, and add the stock cube. Whisk in the stock and cornstarch and allow the mixture to thicken slightly.
In a separate pan, saute the asparagus lightly and set aside.
Squeeze as much water from the cauliflower rice as possible and add this into the frying pan and cook through.
Add the asparagus to the risotto and stir * Add in the lemon juice and zest, thyme leaves, parmesan and season to taste with salt and pepper.
Serve garnished with some extra asparagus and more parmesan on top.