KHAO SUEY/ CURRIED COCONUT SOUP – KETO | VEGAN | GLUTEN FREE | DIABETIC FRIENDLY

Not many recipes fall into so many healthy categories, but this Khao Suey sure does. It is keto and paleo friendly, sugar free, diabetic friendly, anti-inflammatory, gluten free, vegan, dairy free and low carb as well – making it an ultimate guilt-free delicious recipe! Made with a base of Coconut Milk, a super ingredient which is used in the original Khao Suey recipe as well, this recipe tastes the same sans the gluten and added sweetness. Served warm, this one-pot meal makes for a perfect lunch or dinner recipe that’s filling, wholesome, tasty and nutritious. So let’s twist this Burmese noodle dish into a soupy healthy version.

INGREDIENTS
1 Tbsp Sesame Oil/ Olive Oil
2 Peppercorns
2 Cloves
1/2 Inch Cinnamon Stick
1/2 Chopped Green Chilli
5 Peeled Garlic Cloves
1 Thinly Sliced Onion
1 Tbsp Peanuts/Almonds
1 Tsp White Sesame Seeds
1 Tsp Thai Curry Paste
250 ml Unsweetened Coconut Milk
1 Pinch Turmeric Powder (Optional)
1 Spring Onion
1 Tsp Pickled Red Chilli Pepper (Jalapeño)
10-12 Zucchini Noodles/Low-Carb Noodles (Optional)
Lemon Juice (Optional)
Salt to Taste

METHOD

  • In a pan, heat some Sesame Oil or Olive Oil.
  • Add the Cinnamon Stick, Cloves and Peppercorns and let it sizzle for a few seconds.
  • Add chopped Green Chilli.
  • Next add in chopped Garlic Cloves and brown well.
  • Now add the thinly sliced Onion, stir and cook on medium heat until they turn brown and slightly crisp.
  • Add some whole or crushed Peanuts. If you are doing a strict diet or are allergic to them, then you can replace this with Almonds or any other Friendly Nut that you can consume.
  • Also add some White Sesame Seeds to this.
  • Mix and sauté for a minute more till everything looks good.
  • Now keep aside half of this mixture for garnishing.
  • To the leftover mixture in the pan, add in the Thai Green Curry Paste. You can use Yellow instead. You get these easily in the market and it’s made from lemongrass and Kefir Lime. If you don’t have this, you can add any keto friendly Thai or Chinese sauce like Red Chilli Sauce/ Red Chilli Paste along with some lemon zest, cumin, coriander, pepper, ginger and if possible Lemongrass all in crushed/powder/paste like consistency. May not have the right taste but can work and will still taste good.
  • Combine and cook the spice paste well.
  • Switch off the flame. I normally do this before adding in the Coconut Milk to avoid curdling due to high heat.
  • I used thick Coconut Milk from a store bought tetra pack. You can use the first strained milk if you are using homemade Coconut Milk. Since you won’t be adding any flour to thicken this, you need to use thick milk.
  • Mix well and add some salt. Now switch the flame on, this time to the lowest setting and keep stirring.
  • Add a little turmeric powder to give the soup a little colour.
  • You can go ahead and add some veggies like zucchini noodles which is nothing but thinly sliced zucchini to look like noodles or done with the help of a spiralizer. Also known as zoodless. You can add this and cook. In another version, I added some boiled Pumpkin pieces too.
  • You can replace Zucchini Noodles with Low-Carb alternatives like Shirataki, Edamame, Gluten Free or Multigrain Noodles, depending on your diet allowances.
  • Feel free to completely avoid noodles/vegetables in this recipe. I’ve tried this way many a times and tastes like a nice warm soup and I so love it.
  • Don’t forget to keep stirring this soup gently over low heat.
  • Once it’s hot enough, taste test and add the paste or sauce and condiments to your liking.
  • Pour this into your soup bowl.
  • To make this look like Khao Suey, let’s top this with some garnishing.
  • I carefully added the pickled red chilli peppers. You can use jalapeños too. This just gives a nice sour spicy flavour.
  • I then added the mixture that was kept aside – the fried onion, garlic, sesame, peanut, green chilli mix. I spread that out nicely.
  • I didn’t have spring onions, but use this if you have. I wanted to give a little bright green look to this, so I added a little chopped green chilli. You can add cilantro or mint as well. And I added dry rosemary too.
  • I also sprinkled some more sesame seeds around this in the gaps. You can also squeeze in a little Lemon Juice. Have it your way 🙂
  • And yes, that’s all!
  • Enjoy your healthy, keto, paleo, sugar free, diabetic friendly, anti inflammatory, gluten free, vegan, dairy free and low carb soup recipe!
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With Low-Carb Edamame Noodles and some Pumpkin

SNAKE GOURD (PADWAL) SOUP | KETO | VEGAN | GF | DF | SF | DIABETIC FRIENDLY

Snake Gourd belongs to the Cucumber and Squash family and goes by several names in India such as Chichinda in Hindi, Padwal in Marathi, Potlakaya in Telugu, Chichinga in Bengali, Pudalankaai in Tamil and Padavalanga in Malayalam.

Being a ‘high on water content’ vegetable, Snake Gourd supplies plenty of nutrition and curative properties, while providing a cooling effect on the body. It is a heart healthy food with noteworthy antioxidant qualities too.

This soup is gluten free, vegan (therefore dairy free and safe for lactose intolerants), keto and paleo diet safe, diabetic friendly, anti-inflammatory and great for people looking to eat a filling weight-loss meal. This recipe is a great way to include this vegetable into your child’s or families meals if nobody is too keen on eating a sabzi (vegetable dish) made from this otherwise bland vegetable.

INGREDIENTS
1 Tbsp Butter/Oil
2 Whole Peppercorns
2 Cloves
1/4 Inch Cinnamon Stick
5 Peeled & Chopped Garlic
1/4 Inch Chopped Ginger
1/2 Sliced Onion
1 Chopped Snake Gourd (Padwal/ Chichinda)
1 Chopped Tomato
1/2 Cup Coriander Leaves
1/2 Cup Water
Salt to Taste

METHOD

  • In a wide pan, melt a little Butter. Replace with oil if Vegan/Lactose Intolerant.
  • Add Whole Peppercorns, Cloves and Cinnamon Stick and sauté for a few seconds.
  • Add the chopped Ginger & Garlic and let it brown a little.
  • Next goes in all the chopped vegetables – Onion, Tomato, Snake Gourd and Coriander Leaves.
  • Mix well and sauté for 2-3 minutes.
  • Now add a little water and salt. Cover and cook for a few more minutes until the veggies are thoroughly cooked.
  • Let this cool for sometime.
  • Transfer only the veggies and not the excess water to a mixer-grinder and pulse until you get a smooth puree like consistency,
  • Transfer to a bowl. Use the leftover water to clean the jar and add that water to your bowl too. Add more water depending on the consistency you prefer.
  • Mix well and enjoy a hearty warm soup.
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TURKISH LENTIL SOUP | DAL SOUP

Lentils are a superfood. They are great for the heart due to it’s folate and magnesium content and also makes an ideal diet for anyone trying to manage their blood glucose levels. If you are a vegetarian or vegan, make sure to consume lentils everyday in some form or the other because it’s also a great source of protein. Apart from that, they are rich in dietary fibre which takes care of your digestive system effectively. All these healthy benefits combined into this rich smooth creamy soup that’s also gluten free and vegan – something you must include in your diet.

INGREDIENTS
1 Tsp Ghee/Olive Oil (Optional)
1/2 Cup Lentils of your choice
1 Onion
1 Tomato
1 Carrot
1/2 Inch Ginger
2 Garlic Cloves
1/4 Tsp Turmeric Powder
Water
Salt
Chilli Flakes/Herbs

METHOD

  • Wash lentils of your choice until water runs clear and soak for 10-15 minutes.
  • You can use Toor Dal (Split Pigeon Peas), Masoor Dal (Split Red Lentils), Chana Dal (Split Chickpeas), Moong Dal (Split Mung Beans). Any one or a mix of 2 or all of them, whatever is available. In this recipe, I’ve used skinned dals, but you can use whole lentils with the skin too, like Moong (Mung Beans), Matki (Moth Beans), Rajma (Kidney Beans), Kabuli Chana (Chickpeas), etc.
  • In a deep pressure cooker, add washed dal with enough water. Around 2 cups.
  • Chop Tomato, Onion, Carrot, Ginger and Garlic roughly in big pieces. You can simply halve them.
  • Add these to the pressure cooker.
  • Add Salt, Turmeric and some Ghee. Vegans can use Oil or Vegan Butter.
  • Mix everything well.
  • Close the lid and let it cook on a high flame for 1 whistle.
  • Lower the flame to the lowest level and let it cook for 2-3 more whistles.
  • Switch off the burner and open only once the steam escapes.
  • Let it cool down completely.
  • Transfer to a mixer grinder and puree the cooked lentils and veggies until smooth.
  • Transfer to the same pressure cooker or another pan.
  • Add water if required and adjust the consistency as per preference. Also check for salt.
  • Give this a boil and transfer to a bowl.
  • Serve with your choice of garnishing. You can use Pepper Powder or Chilli Flakes or fresh herbs like Coriander, Mint or Basil. Even seeds like that of pumpkin, watermelon or just a little squeeze of lemon juice!
  • Tip : I make these in bulk. I have a huge pressure cooker. So I use around 2 cups of mixed lentils and right after I blend them in a mixer, I don’t add water. I simply transfer them into small bowls. Cover them with a cling wrap or lid and leave them into the freezer. When I need to serve, I simply run water or dip the bowl in water until the dal separates from the bowl and then transfer to a microwave safe bowl with some water and heat until it looks like a soup. You can also use a saucepan to do the same.
ABOUT ME
Follow my love for food, travel & more
USA, FRANCE, SWITZERLAND, CROATIA, NEW ZEALAND, THAILAND & MORE…

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LOVE . LIGHT . HAPPINESS . PEACE

Divyashree Mangalorkar Gupta
TRAVEL & FOOD ENTHUSIAST
6 Countries & many more to go
Mumbai, India

divyashree.mangalorkar@gmail.com

CHANA DAL PALAK | SPINACH WITH SPLIT CHICKPEAS

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Lentils are so full of protein and vitamins, you must include this in your diet especially if you are a vegetarian/vegan. Spinach on the other hand is a nutrient-rich green veggie. The combination of both is great for anyone planning to eat a healthy meal. All in all, this recipe works great for the heart, helps maintain blood glucose levels, good for weight-watchers, is fibre rich, supports bone health, boosts immunity, is loaded with essential nutrients and makes for a great soup or a side with rice or flatbread. This is also Gluten Free, Vegan, Healthy and Super Delicious!

Continue reading “CHANA DAL PALAK | SPINACH WITH SPLIT CHICKPEAS”