Keto Spaghetti Vegetable Soup

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Keto Spaghetti Vegetable Soup

This Keto Spaghetti Vegetable Soup recipe was developed by our functional nutritionist Danielle.  She is passionate about whole food nutrition and loves helping people overcome chronic digestive and autoimmune issues and improve their metabolism so they can live life to their fullest.  Check out her coaching page here and try out her vegetable soup recipe below.

Keto Spaghetti Vegetable Soup

Yield 6 bowls

Ingredients:

  • 1 Spaghetti squash baked
  • 1 Onion chopped
  • 1 Bunch of kale chopped
  • 1 Red bell pepper chopped
  • 1 Green bell pepper chopped
  • 4 Tbsp. extra virgin olive oil or coconut oil
  • 1 gallon of vegetable broth (homemade or organic store bought)
  • 2 tsp. Himalayan Pink Salt or to taste
  • Black pepper to taste
  • Sprig of rosemary if desired

Optional:

  • Add in 2-4 extra tbsps of coconut, olive or MCT oil in your soup after it is prepared.
  • 1 Avocado added to the soup after it is finished

Instructions:

Step #1:  Preheat oven to 350 and bake spaghetti squash for 45 minutes or until you can easily stick a fork in it.

Step #2:  While oven is healing, get a large pot and on low heat, sauté olive or coconut oil and onion until onions are translucent.

Step #3:  Add chopped peppers and kale and stir for 5-7 minutes until vegetables have softened.

Step #4:  Add vegetable broth and turn heat to med-high.

Step #5:  Bring soup to near boil and simmer for 1 hour.  After 30 minutes, add the sprig of rosemary and stir.  Serve hot!

It seems like there was a lot of broth put into the recipe, but when you boil it down, much of it evaporates and leaves and the essence is concentrated into the soup.

Notes

***The nutrition info for this recipe is based on the linked ingredients above**  

**Nutritional info does not include optional ingredients.

Courses side dish

Nutrition Facts

Serving Size 1 cup

Amount Per Serving

Calories 200

% Daily Value

Total Fat 10 g

15%

Total Carbohydrates 24 g

8%

Dietary Fiber 13 g

52%

Sugars 3 g

Protein 2 g

4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Danielle’s Comments

I love to make all kinds of soups in the colder months; vegetable and meat based, depending on whether my vegetarian children will be eating it or not.  When I make a vegetarian or vegan soup, I always make my own broth ahead of time.  This is much easier than it may seem.

To make my own broth, every day I save the vegetable scraps from my meal prep in a freezer bag in the freezer.  I use the skins and ends of onions, garlic, carrot and celery tops, broccoli and cauliflower ends, kale or chard stems, etc.

When I’m ready to make broth, I take the bag of scraps out of the freezer, put them in a pot, cover with water, bring to a boil and then simmer for 2 hours.  It’s chock full of nutrients!  Not only are you taking advantage of extracting all the nutrients from your vegetable scraps that you would otherwise be throwing away, you can easily compost the cooked veggies afterwards.  Good for you and good for the environment!!

Dr Jockers Comments

This is a low-carb, plant-based keto soup recipe that tastes wonderful and is loaded with powerful nutrients.  This is a fantastic immune supporting recipe for someone that is immune compromised.

In order to increase the overall fat calories, I recommend adding in extra coconut oil, olive oil or MCT oil after it is prepared.  It can also be a great idea to add an avocado or sprinkle some hemp seeds for more healthy fats, fiber and anti-oxidants.  You can really play around with this base recipe to find what makes it perfect for you.

If you have come down with a cold or flu or are trying to battle cancer it can be a great idea to do a plant-based keto diet with nutrient dense soups like this to jump start your immune system.If you do enjoy consuming meat, you can also add chicken or grass-fed beef or lamb to this and make a great stew.  Let us know your thoughts in the comments box below!

Dr. Jockers

Dr. David Jockers is a doctor of natural medicine, functional nutritionist and corrective care chiropractor. He currently owns and operates Exodus Health Center in Kennesaw, Georgia. He has developed 6 revolutionary online programs with thousands of participants.

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