Vegan Keto Pumpkin Soup With Bean Sprout Noodles

Vegan Keto Pumpkin Soup With Bean Sprout Noodles

This recipe is Keto, paleo, vegan, pegan, gluten free, and whole food plant based! It’s hard to be on so many different diets at the same time! That’s why I love this Vegan keto Pumpkin Soup With Bean Sprout Noodles

Tahini is a type of sauce or dip made with toasted sesame seeds. It’s a major ingredient in recipes like hummus, baba ghanoush. Tahini comes from the Mediterranean and the Middle East.

In order to make tahini they have to soak sesame seeds in water. They are then crushed, toasted, and ground to produce an oily paste. Tahini is rich in calcium, manganese, and omega 3 and omega 6 fatty acids.

It contains healthy fats for plant based dieting in this Vegan Keto Pumpkin Soup

White miso paste is a Japanese Seasoning made from fermented soybeans with salt and koji. Sometimes rice, barley, and seaweed are incorporated as well. The result is a tasty thick paste with a variety of uses. 

Bean Sprout Noodles are a healthy alternative to pasta. They are a whole food, nutritionally dense, and super low in carbohydrates. Sprouts are a great ingredient for any plant based, gluten-free, pegan, or Keto recipe.

Sprouts are the result of the natural germination process of  any seed, spore, or bud. Furthermore sprouts contain important nutrients such as digestible energy, vitamins, and minerals. Also amino acids, proteins, and photochemicals.

Pumpkin purée is a gluten free, low carb, and nutritious ingredient. Did you know pumpkin is Keto Friendly? I was amazed when I found out because so many vegetables/fruits are so high in carbohydrates.

I love this Keto recipe for lunch and dinner

Pumpkin purée

However pumpkin is one of the lowest carb produce. With only 8 grams per one cup. Pumpkins are a breed of squash that is fat and round. They are usually deep orange and contains edible pulp and seeds.

100 grams of pumpkin contains around 100 calories, 6.5 carbohydrates, .5 grams of fiber, and 1 gram protein. They are nutritionally rich in vitamin A, vitamin C, iron, and potassium.

Pumpkins also provide vitamin E, vitamin K, and a variety of B vitamins. Other nutrients include magnesium, calcium, phosphorus, and more. 

I love mushrooms but prefer cooking with dried ones over fresh. This recipe is a whole food plant based meal.

This healthy vegan soup is whole food plant based and low carb.

Print

Healthy Pumpkin Soup With Bean Sprout Noodles

This recipe is Keto, paleo, vegan, pegan, gluten free, and whole food plant based! 
Course dinner, Main Course
Cuisine asian
Keyword gluten free, healthy, keto, paleo, pegan, plant based, soup, vegan
Prep Time 20 minutes
Cook Time 12 minutes
Resting time 10 minutes
Total Time 42 minutes
Servings 4 Servings
Calories 267kcal
Author Anyreasonlife
Cost $10

Equipment

  • cooking pot

Ingredients

wet ingredients

  • 1 cup pumpkin purée
  • 1 cup coconut milk
  • 1/2 cup vegetable broth
  • 1 tbsp soy sauce
  • 2 tbsp tahini
  • 2 tbsp white miso paste

Dry Ingredients

  • 2 tbsp curry powder
  • 1 tbsp nutritional yeast
  • 1/2 tbsp salt
  • 1/2 tbsp pepper

Produce

  • 2 cups bean sprouts
  • 1 cup dried mushrooms

Instructions

  • Combine pumpkin purée and dry ingredients and whisk vigorously.
  • Bring to a simmer and add tahini and miso paste. Whisk vigorously again
  • Add remaining wet ingredients and stir 
  • Add mushrooms and sprouts and continue to simmer until sprouts become slightly soft. (About 3-5 minutes)

Notes

Calories 267
% Daily Value*
Total Fat 19.8g 25%
Saturated Fat 13.5g 67%
Cholesterol 0mg 0%
Sodium 745mg 32%
Total Carbohydrate 17.8g 6%
Dietary Fiber 4.6g 17%
Total Sugars 4.5g  
Protein 10.7g  
Vitamin D 63mcg 315%
Calcium 77mg 6%
Iron 4mg 24%
Potassium 637mg 14%

Thanks for reading my healthy Keto recipe!

Anyreasonlife

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