Keto Chicken Vegetable Soup
This Keto Chicken Vegetable Soup is a cracking recipe! It is the perfect soup that even the kids will love. Thick, hearty and so bloody delicious!
Servings: 8 serves
Calories: 286kcal
Equipment
Ingredients
- 1 tbsp olive oil
- 2 tbsp butter
- 1/2 large brown onion finely minced
- 2 cloves garlic finely minced
- 1 carrot finely diced
- 2 stalks celery finely diced
- 2 tsp smoked paprika
- 2 tsp ground turmeric
- 2 bay leaves
- 1 kg chicken drumsticks
- 5 cups chicken bone broth or chicken stock
- 2 cups cauliflower cut into small florets
- 1/2 cup hemp seeds
- 1/2 cup red pepper/capsicum roasted, deseeded, peeled and chopped
- 3 tbsp parmesan cheese finely grated
- 1 tbsp apple cider vinegar
- 2 tbsp fresh lemon or lime juice
- Salt and pepper taste
- 1/2 tsp xanthan gum optional
TO SERVE
- Greek yoghurt
- Fresh coriander leaves
- Avocado diced
- Crispy bacon diced
- Chilli flakes
- 1 pepperoni stick
Instructions
CONVENTIONAL METHOD
- In a large dutch oven or stock pot, heat the olive oil and butter over medium-low heat. Add the garlic, onion, carrot, celery, smoked paprika, turmeric and bay leaves and cook for 5 minutes or until the onion is soft and translucent, stirring occasionally.
- Add the chicken drumsticks and 4 cups of the chicken broth; increase heat to medium-high and bring to a boil for 5 minutes. Reduce heat to medium-low, cover, and simmer for 30 minutes or until drumsticks are cooked through and tender.
- Meanwhile, bring a medium pot of water to a boil. Add the cauliflower to the pot and boil for 7 minutes or until tender. Strain off the water.
- Place cauliflower florets, remaining 1 cup of chicken broth, hemp seeds, roasted red peppers, parmesan and apple cider vinegar in a blender. Blend on high for 2 minutes or until smooth and creamy. Remove and reserve.
- Remove drumsticks from soup and finely shred, discarding skin. Strain off solids from soup base and blend on high in blender (if you prefer your soup with chunky veg then skip this step).
- Combine cauliflower puree with soup and chicken. Increase the heat and continue stirring for 3-5 minutes or until the soup begins to thicken. (use xanthan gum only if needed. The soup will thicken naturally but mix 1/2 tsp of xanthan if preferred with 1 tbsp of soup. Then add to soup and whisk through). Once the soup has thickened stir through juice and season to taste. If soup needs additional thickening add xanthan gum to a small cup of soup and then pour back into soup and cook until thickened. Serve as is or with a dollop of yoghurt, coriander leaves and diced avocado and/or bacon.
THERMAL METHOD
- Heat the olive oil and butter 2 min/100℃/speed 1. Add the garlic, onion, carrot, celery, smoked paprika, turmeric, and bay leaves and cook for 5 min/100℃/speed 1.
- Add the chicken drumsticks and chicken broth into the mixer; cook 30 min/90℃/reverse/stir. When finished remove drumsticks and shred chicken, discarding the skin and bone. Strain the soup and set the vegetables aside separate from the chicken (discard bay leaves). Reserve.
- Add the cauliflower to the empty mixer. Add 2 cups of the reserved broth; cook 10 min/90°C/speed 1.
- Add the hemp seeds, roasted red peppers, parmesan, apple cider vinegar, and cooked vegetables to the mixer; puree 1 min/speed 4. Check that soup is creamy and smooth or repeat as necessary.
- Add the reserved chicken to the mixer; cook 5 min/90℃/reverse/stir. Once the soup has thickened stir through the juice and season to taste. If soup needs additional thickening add xanthan gum to a small cup of soup and mix. Add to the soup and cook for further 5 min/90℃/stir or until thickened. Serve as is or with a dollop of yoghurt, coriander leaves and diced avocado and/or bacon.
INSTANT POT® METHOD
- Set Instant Pot® to Sauté/high heat. Heat the olive oil, butter, garlic, onion, carrot, celery, smoked paprika, turmeric and bay leaves; sauté for 5 minutes or until the onion is soft and translucent, stirring occasionally.
- Add all remaining ingredients except juice, salt and pepper. Close and seal the Instant Pot. Cook on high pressure for 20 minutes, then allow the pressure to release naturally for 10 minutes. Vent to release any remaining pressure, then carefully open the lid.
- Remove drumsticks from soup and finely shred, discarding skin and bone. Strain off solids from soup base and blend on high in blender (if you prefer your soup with chunky veg then skip this step). Combine pureed soup with chicken. If soup needs additional thickening add xanthan gum to a small cup of soup and then pour back into the soup and cook until thickened. Add juice and season to taste.
- Serve as is or with a dollop of yoghurt, coriander leaves and diced avocado and/or bacon.
Notes
1. Chicken drumsticks can be substituted with thigh fillets, cutlets or wings.
2. Broth can be any kind of stock, stock cubes, or bone broth.
3. Add extra vegetables like broccoli, pumpkin or zucchini as preferred.
4. Store in the fridge for up to 4 days.
5. Soup can be frozen into individual serves and frozen up to 1 month.
2. Broth can be any kind of stock, stock cubes, or bone broth.
3. Add extra vegetables like broccoli, pumpkin or zucchini as preferred.
4. Store in the fridge for up to 4 days.
5. Soup can be frozen into individual serves and frozen up to 1 month.
Nutrition
Serving: 1serve | Calories: 286kcal | Carbohydrates: 4g | Protein: 25g | Fat: 19g | Saturated Fat: 5g | Cholesterol: 86mg | Sodium: 205mg | Potassium: 312mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1605IU | Vitamin C: 13.2mg | Calcium: 60mg | Iron: 2.6mg | Net Carbs: 3g