• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Broke foodies

  • Home
  • Recipes
  • Privacy Policy
  • Contact us

Cauliflower & Turmeric Soup – Keto Vegan Recipe

March 6, 2018 By Idriss 23 Comments

1.5K shares
  • Share
  • Tweet
Jump to RecipePrint Recipe

As I finished my 2 month keto challenge on February 28th, I decided that it was time to make more plant-based recipes. However, I did not want to do it the same way I did before (i.e. too many carbs). I wanted to take what I learned from the Keto diet, and incorporate it in my favourite vegan dishes. That’s exactly how this Vegan Keto Recipe forĀ  Cauliflower & Turmeric Soup came about.

Believe it or not, there is a right and a wrong way to do keto, and I feel like I have finally figured out what works best for me.

Keto Turmeric Soup Recipe - This Turmeric Based Recipe is both Vegan and Keto. It's the perfect cold remedy if you are feeling a little under the weather.

Vegan Keto Recipes.

The vegan diet and the Keto diet are both kind of restrictive when it comes to the number of ingredients you can and can’t use to make delicious foods. However, the both seem to have the same goal: Making you feel better.

When I was strictly on a vegan diet, I felt like there was something I was not doing quite right. I was feeling tired and sleepy way more than I did before, I ate a lot more food than I did before, and I replaced my meat craving with a sugar craving. That made things that much worse for me.

During the final 2 weeks of my Keto diet, I increased my Net carb intake (Carbs minus Fibre) to 75g a day and surprisingly enough, I stayed in Ketosis. Not only did I stay in Ketosis, I was full of energy, my cardio improved and I worked a lot more efficiently.

The most surprising thing was, my weight loss accelerated during those last 2 weeks.

  • In a month and a half I lost just about 4 lbs doing 30g net carbs max and working out 2-3 times a week.
  • In the last 2 weeks, I lost 7 lbs doing 75g net carbs, sometimes more and working out 2-3 times a week.

Keep in mind that I was still in Ketosis even at 75g net carbs.

My Take away:

When it comes to diet, there is no such thing as one size fits all. We are all different, and depending on our ancestral background and genetic composition, some of us might do well on a highly restrictive keto diet and others might struggle, perhaps doing much better on a paleo diet.

This is precisely why I love experimenting on myself and see how I react to different diets. And precisely why you should never take someone’s advice as gospel.

Today’s Recipe.

Keto Turmeric Soup Recipe - This Turmeric Based Recipe is both Vegan and Keto. It's the perfect cold remedy if you are feeling a little under the weather.

This Keto Golden Soup was created with two things in mind. As I was doing more cardio, I wanted to get some natural anti-inflammatories in my body to keep me going stronger. To me, nothing works better than Turmeric and Ginger.

Read all about the amazing benefits of Turmeric.

I also wanted to keep my fat intake high and my carbs relatively low. Hence the use of cauliflower.

Like many people, I can’t tolerate soup that has no crunch to it (croutons). It’s joyless. So I decided to toast some Tofu in the oven, this way I get both my crunchiness and protein. The theory was fine but the execution far exceeded the Wife and my own expectations. DO IT, PEOPLE.

Win-win.

Keto Turmeric Soup Recipe - This Turmeric Based Recipe is both Vegan and Keto. It's the perfect cold remedy if you are feeling a little under the weather.

To keep the fat content high I used olive oil, of course, and topped my soup with the mighty delicious Thai Kitchen Coconut Milk. (Not sponsored, I just love it).

Keto Golden Soup Recipe.

Keto Turmeric Soup Recipe - This Turmeric Based Recipe is both Vegan and Keto. It's the perfect cold remedy if you are feeling a little under the weather.
Print Pin
5 from 5 votes

Turmeric & Cauliflower Soup - Vegan Keto Recipe

This Turmeric and Cauliflower Based Recipe is both Vegan and Keto. It's the perfect cold remedy if you are feeling a little under the weather.
Course Main Course
Cuisine Vegan Keto
Keyword Burger recipe, keto, Soup, vegan
Prep Time 5 minutes
Cook Time 25 minutes
Resting time 5 minutes
Total Time 40 minutes
Servings 6 servings
Calories 471kcal
Author Idriss

Ingredients

  • 1 Large Head of Cauliflower cut into large chunks
  • 1/2 Large Carrot peeled and cut in 4
  • 1 Thumb size piece of ginger peeled and cut in 4
  • 2 Tbsp Turmeric
  • 1 Tsp Black pepper
  • 2 Tsp Salt
  • 1 Cup coconut milk

Crispy Tofu Croutons.

  • 454 grams Extra Firm Tofu (454g = 1 pack)
  • 1 Tsp Smoked paprika
  • 1/2 Tsp Cumin
  • 1 Tbsp olive oil
  • 1 Tbsp soy sauce
  • 1 Tsp lemon juice

Garnish

  • 1 cup coconut milk full fat
  • Your favourite dried herbs. I used dill, it works great with it.
  • Freshly ground black pepper.

Instructions

  • Preheat your oven to 400 F.
  • Bring 8 cups of water to a boil in a large pot. Add your cauliflower, carrots and ginger. Cook for about 20 minutes on medium-high heat until your veggies are completely cooked through and are very soft.
  • While your soup is cooking, cut your block of Tofu into 32 cubes and place in a bowl. Add the rest of the seasoning and mix. Place your Tofu cubes on a parchemin paper covered cookie sheet and bake for 20 minutes or until brown and crispy. 
  • Turn the heat off your soup and let it completely cool down. Using an immersion blender, blend your soup until smooth. Turn the heat back on and add: Salt, Turmeric, Black Pepper and Coconut Milk. Stir and cook for another 5 minutes. Turn the heat off and let it cool down for 5 minutes before serving.
  • Serve your soup topped with croutons, a drizzle of coconut milk and your favourite dried herbs.

Notes

This nutrition info counts the additional coconut milk added for garnish.
Ā 

Nutrition

Sugar: 4.1gFiber: 3.9gCalories: 471kcalSaturated Fat: 18.7gFat: 34gProtein: 32.7gCarbohydrates: 9.5g
Tried this recipe?Mention @broke_foodies to be featured on our page!
Keto Turmeric Soup Recipe - This Turmeric Based Recipe is both Vegan and Keto. It's the perfect cold remedy if you are feeling a little under the weather.
1.5K shares
  • Share
  • Tweet

Filed Under: Keto, Make this for dinner !, Recipe Index, Vegan

Previous Post: « Keto Strawberry & Almond Butter Galettes
Next Post: Easy Keto Chicken Ramen »

Reader Interactions

Comments

  1. Deep

    September 4, 2018 at 22:52

    Hi, what’s the serving size? I feel like I just missed it when reading but I’ll leave a comment!

    Reply
    • Idriss

      September 5, 2018 at 08:37

      It’s right around one and a half cup of soup per serving šŸ™‚

      Reply
      • Deep

        September 5, 2018 at 12:38

        Thank you!!

        Reply
  2. Jen

    September 16, 2018 at 23:08

    5 stars
    This soup was great! Made a few mods…garlic, better than bouillon, extra ginger. Turned out great.
    Loved the toasted tofu in it!
    Question – how long do you think this will keep in the fridge and have you frozen it before?

    Reply
    • Idriss

      September 17, 2018 at 06:47

      Hi Jen,
      I’m really happy you liked it! I never froze this soup, but you can keep it in your fridge for up to 3 days without running into any issues.

      Reply
  3. Rimy

    December 6, 2018 at 01:44

    5 stars
    It was delicious! In addition to garlic, better than bouillon, & extra ginger, I blended around 1 cup of soaked cashews with the coconut milk to give the soup a velvet creamy texture. It was heavenly!

    Reply
    • Idriss

      December 6, 2018 at 09:36

      Your cashew addition to the recipe is brilliant, Rimy!

      Reply
  4. Sue hayes

    January 2, 2019 at 15:24

    5 stars
    is it 9.5 carb per serving?

    Reply
    • Idriss

      January 2, 2019 at 23:24

      Hi Sue!
      Yes, but you have to subtract the fibre since on Keto you mostly count Net Carbs (Carbs – Fibre)

      Reply
  5. Kimberly Kirk

    February 3, 2019 at 16:27

    5 stars
    I loved this soup! The tofu and dill wre awesome complements. I’m a vegan, trying out keto, and I woke up with a cold today. I felt so much better after eating this soup. I pretty much had all of the ingredients, but I also modified by substituting broth (so reduced the salt), added miso, garlic cloves and juice from a half of a lemon. (Also I only had a half a head of cauliflower, so I subbed some broccoli and I did the tofu in my air fryer). This really is an easy and healthy keto-vegan recipe that I will be eating again and again – Hubby loved it too! Thanks for the recipe, I’ll be trying out all your other relevant ones as well!

    Reply
    • Idriss

      February 4, 2019 at 11:55

      THat’s awesome to hear Kimberly! Glad you like the soup šŸ™‚

      Reply
Newer Comments »

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Spring favorites

Vegan Jamaican Patties- Get your bake on, not bacon, with this easy recipe for vegan Jamaican patties.

The Best Vegan Jamaican Patties

86 Comments

Marinated Beef Tacos served on wooden block

Marinated Beef Tacos

Leave a Comment

Apple Crumb Cake

The Very Best Apple Crumb Cake

8 Comments

Lebanese Falafel Served on Platter with Hummus and Tahini Sauce

Super Fluffy Lebanese-Style Falafel | Vegan Recipe

Leave a Comment

Weeknight Beans and Toast served in a skillet

Weeknight Beans on Toast – Eggs Anytime

Leave a Comment

Soudough Pancakes Served with Butter and Maple Syrup

Mind-blowing Sourdough Pancakes | Sourdough Recipe Ideas

Leave a Comment

Chicken Florentine served in a deep pan.

Super Creamy Chicken Florentine Recipe

Leave a Comment

Hi there!

I'm Idriss. I'm a full-time student and foodie. My wife Lea and I live in Montreal and we love to make and share simple and mostly healthy recipes that fit within a reasonable budget. All foodies are welcome! Read more about us ...

Follow us on Social!

  • Facebook
  • Instagram
  • Pinterest

Popular Right Now

Banana Bread in Baking Pan

The Very Best Banana Bread Recipe | Lea’s Recipes

6 Comments

Vegan Tourtiere | Quebec’s Vegan Meat Pie

Leave a Comment

Keto Lava Cake topped with Keto Ice cream and sugar-free chocolate syrup

Super Decadent Keto Lava Cake | No Almond Flour

Leave a Comment

Instant Pot Butternut Squash Soup | Easy step-by-step recipe

Leave a Comment

Keto Chicken Tikka Masala in a skillet on white surface

Easy Keto Chicken Tikka Masala in a Skillet

34 Comments

Amazon Affiliate Disclosure

Broke Foodies is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com

Broke Foodies © 2023 powered by WordPress and built on Genesis Framework

 

Loading Comments...