Keto Pea and Ham Soup with Hemp Seeds
This incredibly easy Keto Ham Soup is so tasty and a real family-friendly recipe! The ultimate in keto soup recipe. Tastes just like a traditional pea and ham soup but without all the carbs!
Servings: 8 serves
Calories: 87kcal
Equipment
Ingredients
- 2 cloves garlic finely minced
- 1 onion finely diced (120g)
- 2 stalks celery finely diced
- 1 medium carrot finely diced
- 1 cup cauliflower florets (120g)
- 2 bay leaves
- Salt and pepper to taste
- 4 cups chicken broth or stock
- 100 g hemp seeds
- 1 800g ham hock for Thermomix® method get your butcher to cut hocks into 5 cm pieces
TO SERVE
- 1/4 cup fresh parsley finely chopped
Instructions
INSTANT POT® METHOD
- Place all the ingredients into the pot. Set to Pressure Cook/High Heat/35 minutes. When finished allow natural release for 10 minutes before triggering quick release.
- Remove the ham hock from the soup. Separate the meat from the hock and discard the fat and bone. Shred the ham and reserve.
- Discard the bay leaves and puree the soup (puree until smooth or slightly chunky, whichever you prefer). Adjust the seasoning to taste (see notes).
- Ladle the soup into serving bowls. Top with shredded ham and garnish with extra hemp seeds and fresh parsley.
SLOW COOKER OR STOVE TOP METHOD
- Place all the ingredients into the slow cooker; cook on low for 6-8 hours or high for 3-4 hours. Cook until the ham is soft and tender. Follow from step 2 above.
- For stovetop, turn down to low, cover with a lid and cook on low checking every hour until hemp is soft and ham is falling off the bone. Follow from step 2 in the Instant Pot method.
THERMAL METHOD
- Add the garlic, onion, celery, carrot, and cauliflower into the mixer; chop 4 sec/speed 6. Scrape down the sides of the bowl. (Remove the vegetables and insert blade cover (if using) and replace the vegetables).
- Add the remaining ingredients to the mixer (filling only to the max line with broth); set to slow cook/100min/95°C (or 100 min/95°C/reverse/stir). Extend the cooking time until the ham is soft and tender.
- Separate the meat from the hock and discard the fat and bone. Shred the ham and reserve.
- Discard the bay leaves (check to ensure no bones are in the soup) and puree the soup in two batches; 30sec/speed 5-9 (or less if you prefer the soup slightly chunky). Adjust seasoning to taste (see notes).
- Ladle the soup between serving bowls. Top with shredded ham and garnish with extra hemp seeds and fresh parsley.
Notes
INGREDIENTS
The carrot adds less than 1g net carbs per serving; leave out if preferred.
Hemp seeds are the “pea” replacement. They are the hulled variety that I have used. You can also puree the soup or mill the seeds for a thicker soup.
Serve with Keto Bread or Keto Garlic Bread.
SUBSTITUTIONS
For a vegetarian/vegan alternative, omit the ham, add a pinch of smoked paprika and use a vegetable broth. THERMAL COOKING TIPS
If you are cooking this in a thermal cooker, you will need to ask your butcher to cut the ham hock into small 5-6 cm lengths to fit inside the mixer. Alternatively, add hock meat off the bone, which is available at the supermarket. IS YOUR SOUP TOO SALTY OR THICK? If your soup is too salty, simply add a little dairy (sour cream) or an acid such as apple cider vinegar or lemon juice. Alternatively, you can add more liquid to dilute the soup. Just like most soups, this is even better the next day! STORAGE Keep chilled in the fridge for up to 4 days. Alternatively, freeze in 1-2 person serves.
For a vegetarian/vegan alternative, omit the ham, add a pinch of smoked paprika and use a vegetable broth. THERMAL COOKING TIPS
If you are cooking this in a thermal cooker, you will need to ask your butcher to cut the ham hock into small 5-6 cm lengths to fit inside the mixer. Alternatively, add hock meat off the bone, which is available at the supermarket. IS YOUR SOUP TOO SALTY OR THICK? If your soup is too salty, simply add a little dairy (sour cream) or an acid such as apple cider vinegar or lemon juice. Alternatively, you can add more liquid to dilute the soup. Just like most soups, this is even better the next day! STORAGE Keep chilled in the fridge for up to 4 days. Alternatively, freeze in 1-2 person serves.
Nutrition
Serving: 1serve | Calories: 87kcal | Carbohydrates: 4g | Protein: 5g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 1g | Cholesterol: 1mg | Sodium: 12mg | Potassium: 98mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1503IU | Vitamin C: 10mg | Calcium: 30mg | Iron: 2mg | Magnesium: 5mg | Net Carbs: 3g