While I am an omnivore, I have found that I am eating more and more meat-free meals these days because they are just so delicious and I am not in need of so much protein. This one in particular is a vegan low carb asparagus soup, which has all of the traits of an amazing keto-friendly meal, plus the added bonus of being nut-free AND vegan, which is a hard combination to come by. Enjoy!
Vegan Low Carb Asparagus Soup | Keto Friendly Recipe
- 2 tablespoons coconut oil*
- 1 bundle of spring onions
- 2 cloves of garlic
- 2 bunches of asparagus
- 3 cups broccoli florets
- 2 cups vegetable broth
- ½ can full-fat coconut milk*
- sea salt & cracked pepper, to taste
- Add coconut oil to a large saucepan on medium heat.
- Add the finely chopped onions and minced garlic and cook slightly until coated with oil and starting to soften, not brown.
- Add the asparagus and broccoli, and saute for about 5 minutes.
- Add the vegetable broth, and simmer until the veggies are fully cooked.
- Let cool slightly and then blend. You can use an immersion blender directly in the pot or transfer to a regular blender, just be careful of the hot liquid.
- Return to the pot on low heat, and mix in the coconut milk. Simmer until warm.
- Sprinkle in some salt & pepper to taste. Serve.
Nutritional Stats & Variations
The ratios below are for the entire recipe (meant to serve 6), which means that means each serving has under 5g net carbs per serving. Great for carb-up days, and the ratios can easily be altered by adding some extra flavoured olive oil to your bowl or using more coconut milk in the recipe.
- 26 grams of protein (%)
- 60 grams of healthy fats (%)
- 50 grams of carbs (%)
- 22 grams of fiber
- 21 grams of natural sugar from the veggies
The night before, I had made some Tikka Masala Chicken, and put aside come of the cream sauce before adding in the protein, which goes really well as a garnish for this soup. Adds a great amount of heat and creaminess, and looks amazing! That’s where I used the other half of the coconut milk can as part of my low-waste meal planning. *If you’re not a fan of coconut (or allergic) and aren’t vegan, I highly recommend trying this recipe using butter and heavy cream (35%) for an even thicker, creamier delicacy.