A protein-packed soup recipe made with bone broth, roasted vegetables and Italian herbs that’s low fat, low calories, low carb, high in protein and PACKED with flavor.
Well, y’all, I went to the doctor last week and she confirmed something I’ve long suspected… I’m fat.
Wait, it’s OK! You don’t have to try to make me feel better about that, I went to a doctor who specializes in helping people lose weight because I need help with it. It’s not like I didn’t know!
I sought out professional care and guidance on this because, for the past several years, no matter what I do, I can’t lose weight. And, I’ve tried everything. Not only can I not lose weight, but I keep gaining.
From what we spoke about and the research I’ve done since my first appointment, I’m confident that one of my problems is that my metabolism isn’t working like it’s supposed to (likely from trying keto so long – a high sugar or high fat diet wreaks havoc on your metabolism).
I’m in the process of doing a modified liquid diet for two weeks to 1) lose a nice chunk of weight at the offset of this process but also because 2) it sort of reboots your metabolism and I need both of those things to happen!
It sounded unbearable at first, but it really hasn’t been that hard and the fact that on Day 5 I’d already lost 8 pounds makes it totally doable. Also, I know this is temporary and I hope this will help my metabolism work for me like it’s supposed to.
On my little custom plan, I’m doing 4 days of all liquid (5 shakes, soups or protein drinks a day) then 3 days with one meal (consisting of lean meat and lots of vegetables) plus 3 shakes, etc.
After a week of eating dehydrated soups I knew I needed to get in the kitchen and make something better! I decided to make a vegetable soup (because I have to eat lots of vegetables during my 3-day leg) that’s PACKED with protein.
I’d never bought bone broth before but man, oh MAN, it’s going to become a staple for me! The brand I bought has 11 grams of protein per cup! That’s just good stuff for everyone who’s eating it! And it tastes great! Just like chicken broth but BETTER!
I also roasted then cooked down turkey necks in the broth to extract even more protein AND make the soup taste amazing. Though I have no idea how to accurately measure it, my best estimation is that one turkey neck yields about 22 extra grams of protein to the soup.
I picked veggies that were low in starch and sugar (no potatoes, corn, etc) then decided to roast some of them too! Roasting vegetables really draws out all their potential! It condenses their flavor and naturally caramelizes them.
I didn’t put chicken in this, but you could TOTALLY add diced chicken breast to this soup. In fact, I’m sure it would be delicious!
NOTES ABOUT THIS RECIPE:
- To really maximize the protein and flavor in this soup, I used turkey necks to season the pot and stock but it’s completely optional. You could also use chicken legs or thighs the same way (skinless if you prefer low-fat).
- To cut fat and calories, I use my favorite olive oil in an oil mister but you can also use canned olive oil spray or a tablespoon of regular olive oil.
- I used dried herbs I this recipe. If you would like to use fresh, double or triple the amounts.
- If using the turkey necks, pull the meat off the bone when you remove the necks from the soup then add back to the soup if desired.
- Feel free to make this with beef bone broth and maybe ox tails (instead of turkey necks) for a beefy version.
- Use whichever vegetables you enjoy – peppers, broccoli, cabbage and cauliflower would all be great in this!
Yield: 8
Roasted Vegetable Soup
A protein-packed soup recipe made with bone broth, roasted vegetables and Italian herbs that’s low fat, low calories, low carb, high in protein and PACKED with flavor.
prep time: 15 Mcook time: 1 H & 50 Mtotal time: 1 H & 65 M
ingredients:
- 4 turkey necks (optional – see below)
- Olive oil spray (or regular olive oil)
- Salt & pepper
- 8 cups chicken bone broth
- 4 stalks celery, diced
- 4 roma tomatoes, halved then sliced
- 2 zucchini, halved then sliced
- 1 large onion, chopped
- 5 cloves garlic, minced
- 8 oz. mushrooms, sliced
- 3 cups chopped kale
- 1-2 teaspoons salt
- 1 teaspoon thyme, divided
- 1 teaspoon Italian seasoning
- 1/2 teaspoon oregano
instructions:
How to cook Roasted Vegetable Soup
- Spray a dutch oven or large oven-proof pot with olive oil spray (see notes below). Place turkey necks in the pot then season with salt and pepper. Roast, uncovered, at 400 degrees for 20 minutes. Cover then continue cooking for 40 minutes longer or until turkey necks and pan drippings are golden brown.
- Place pot on the stove then add bone broth. Cover and cook over medium-low heat for 20 minutes. Add celery then continue cooking for 15 minutes longer.
- Meanwhile, spray a large baking sheet with olive oil spray then arrange tomatoes, zucchini and onions on the pan. Spray veggies with more olive oil then season liberally with salt and pepper and 1/2 teaspoon thyme.
- Roast veggies, uncovered for 20 minutes at 400 degrees. Remove from oven then sprinkle garlic over veggies. Continue cooking for 15 minutes longer.
- Remove roasted veggies from the oven then add to the bone broth. Add mushrooms, salt (start with 1 teaspoon then add more to taste), 1/2 teaspoon thyme, Italian seasoning and oregano then simmer for 15 minutes.
- Remove turkey necks if desired then add kale. Remove soup from heat then allow to rest 10 minutes before serving.
NOTES:
To really maximize the protein and flavor in this soup, I used turkey necks to season the pot and stock but it’s completely optional. You could also use chicken legs or thighs the same way (skinless if you prefer low-fat).
To cut fat and calories, I use my favorite olive oil in an oil mister but you can also use canned olive oil spray or a tablespoon of regular olive oil.
I used dried herbs I this recipe. If you would like to use fresh, double or triple the amounts.
If using the turkey necks, pull the meat off the bone when you remove the necks from the soup then add the meat back to the soup if desired.
Feel free to make this with beef bone broth and maybe ox tails (instead of turkey necks) for a beefy version.
Use whichever vegetables you enjoy – peppers, broccoli, cabbage and cauliflower would all be great in this!
To cut fat and calories, I use my favorite olive oil in an oil mister but you can also use canned olive oil spray or a tablespoon of regular olive oil.
I used dried herbs I this recipe. If you would like to use fresh, double or triple the amounts.
If using the turkey necks, pull the meat off the bone when you remove the necks from the soup then add the meat back to the soup if desired.
Feel free to make this with beef bone broth and maybe ox tails (instead of turkey necks) for a beefy version.
Use whichever vegetables you enjoy – peppers, broccoli, cabbage and cauliflower would all be great in this!
Calories
135.83
135.83
Fat (grams)
3.70
3.70
Sat. Fat (grams)
0.67
0.67
Carbs (grams)
9.60
9.60
Fiber (grams)
3.30
3.30
Net carbs
6.31
6.31
Sugar (grams)
4.75
4.75
Protein (grams)
23.48
23.48
Sodium (milligrams)
592.54
592.54
Cholesterol (grams)
17.94
17.94
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I lost 50 lbs by keeping my sodium to 1500mg a day per my doctor. Believe me it was so much easier than any fad diet. I never felt deprived. If I wanted something sweet I cut a Fiber One bar cut into 9 pieces. Sometimes a cookie. I used My Fitness Pal to keep track of my sodium. I have kept that 50 plus 10 more for the last 9 years and I lost it when I was 65. I always heard it was in the kitchen and I do believe it. Special occasions and holidays I was able to eat 2000mg. I did go to the gym but it was less sodium that did the trick. You can't keep from losing weight watching your sodium.
ReplyDeleteI called it a lifestyle change not a diet. Calling it a diet would make me think I had to do without certain foods I enjoyed. I wish you the best.
This looks amazing! I totally need to try this asap!
ReplyDeletePaige
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