Keto Vegetable Lupini Flake Soup



  • Yield: 4 Servings of Vegetable Flake Soup
  • prep time:  10 min
  • Cook time: 50 min
  • Total time: 60 min

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INGREDIENTS

·       1 cup uncooked flakes

·       ¼ cup extra virgin olive oil

·       1 medium yellow or white onion, chopped

·       2 carrots, peeled and chopped (+2 small celery optional)

·       4 garlic cloves, pressed or minced

·       2 teaspoons ground cumin

·       1 teaspoon curry powder

·       ½ teaspoon dried thyme

·       1 large can (28 ounces) diced tomatoes, lightly drained

·       4 cups vegetable broth

·       2 cups water

·       1 teaspoon salt, more to taste

·       Pinch of red pepper flakes

·       Freshly ground black pepper, to taste

·       1 cup chopped fresh collard greens or kale, tough ribs removed

·       1 to 2 tablespoons lemon juice (½ to 1 medium lemon), to taste

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INSTRUCTIONS

  1. Warm the olive oil in a large Dutch oven or pot over medium heat. (Cooking hack: If you creatively use a crockpot you will only have to clean 1 pot!)
  2. Once the oil is shimmering, add the chopped onion and carrot and (optional celery) cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
  3. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
  4. Pour in the flakes, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 35 to 40 minutes (or longer if in a crockpot)
  5. Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot. (Or, use an immersion blender to blend a portion of the soup.)
  6. Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier soup, add another pinch or two of red pepper flakes.
  7. Serve while hot. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).

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