Category Archives: Soup/Stew

Creamy Whole30 Asparagus Soup (Paleo, Low Carb, AIP & Vegan Option)

This healthy Whole30 asparagus soup is so deliciously creamy without any dairy, and makes a wonderful low carb side dish to welcome Spring! You can even make it vegan or AIP-compliant with easy substitutions.

Whole30 Asparagus Soup

With the weather warming up, I’ve been seeing a bounty of asparagus at the farmers market, and it makes me so happy! It’s one of my favorite veggies and my husband and I love it it in all forms as a side dish.

Creamy Whole30 Asparagus Soup Recipe

However, I never actually made asparagus in a soup! I’ve had asparagus soups at restaurants before and I remember enjoying them, but I’m not sure why I never thought to make it at home until now. It’s just so tasty and easy!

This paleo and Whole30 asparagus soup is a one pot dish that’s done in 30 minutes from start to finish. It uses coconut milk to add that creamy texture, and it just makes such a wonderful and light side or appetizer that goes well with any protein dish. You can even make it vegan or AIP with easy peasy substitutions.

Whole30 Asparagus Soup
Whole30 Asparagus Soup

Make It a Main Dish

If you don’t want to cook multiple dishes and want to make this Whole30 asparagus soup a main dish, you totally can! I love adding protein to my veggies soups to make them heartier and more filling. Here are some yummy additions that would go well in this soup:

I would just add these in with the coconut milk at the end and let everything simmer for about 5 more minutes before taking off heat and serving.

Even with the added protein, this dish takes about 30 minutes, and you’ll love the amazing flavor of hearty asparagus that stand out in this soup!

Whole30 Asparagus Soup
Whole30 Asparagus Soup
Print

Creamy Whole30 Asparagus Soup (Paleo, Low Carb, AIP & Vegan Option)

This healthy Whole30 asparagus soup is so deliciously creamy without any dairy, and makes a wonderful low carb side dish to welcome Spring! You can even make it vegan or AIP-compliant with easy substitutions. 
Course Side Dish, Soup
Prep Time 5 minutes
Cook Time 22 minutes
Total Time 27 minutes
Servings 6 servings
Calories 202kcal
Author Jean Choi

Ingredients

  • 2 lbs asparagus tough ends trimmed
  • 2 tbsp ghee or coconut oil for vegan or AIP
  • 2 garlic cloves minced
  • 1 yellow onion chopped
  • 1 tsp sea salt or more to taste
  • 1/4 tsp ground black pepper omit for AIP
  • 5 cups bone broth or chicken broth (or vegetable broth for vegan)
  • 1 cup full-fat coconut milk
  • juice of 1/2 lemon or more taste

Instructions

  • Wash the asparagus and chop in half.
  • In a large saucepan, heat ghee over medium heat.
  • Add garlic and onion and sauté until soft, about 2 minutes.
  • Add asparagus, salt, and pepper, and cook stirring for 5 minutes. 
  • Pour in bone broth, cover, and let it come to a simmer.
  • Turn down the heat to medium low and simmer for 15 minutes until the asparagus is cooked through and soft. 
  • Use an immersion blender to blender the contents until smooth. If you don’t have an immersion blender, you can transfer the contents to a regular blender to blend. Return back to the pot. 
  • Stir in coconut milk and lemon juice. 
  • Taste to add more salt, pepper, and/or lemon juice, before serving. 

Nutrition

Serving: 1serving | Calories: 202kcal | Carbohydrates: 10g | Protein: 11g | Fat: 14g | Saturated Fat: 11g | Cholesterol: 12mg | Sodium: 472mg | Potassium: 437mg | Fiber: 4g | Sugar: 4g | Vitamin A: 22.9% | Vitamin C: 13.6% | Calcium: 4.9% | Iron: 21.8%
What Great Grandma Ate / Jean Choi 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.

Regarding other affiliate links and affiliate relationships: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Thank you for your support and understanding.

Instant Pot Whole30 Chili with Spaghetti Squash

This bean-free Whole30 Chili comes together easily in the Instant Pot, and the spaghetti squash adds such a flavorful and comforting taste and texture!

Instant Pot Whole30 Chili

Hey guys, did you hear??? I’m doing the Whole30 challenge this month after dining out waaaaaay too much and indulging in a mountain of sweets over the holidays, and EVERY new recipe for this month will be Whole30-compliant!

Even though I post a lot of Whole30 recipes, it’s actually been almost 2 years since I’ve done the challenge. I do eat mostly low sugar anyway but I’m really feeling sluggish lately so I thought it was a great time to try it out again and to be more intentional with my eating.

Instant Pot Whole30 Chili Recipe

The first recipe of this month is this amazingly flavorful and easy Instant Pot Whole30 Chili. Chili without beans is actually really delicious, and I don’t think you’ll miss the beans at all. However, I do like the heartiness that beans add, so I fancied up this Whole30 chili by adding spaghetti squash threads and the result is so comforting and cozy!

Instant Pot Whole30 Chili
Instant Pot Whole30 Chili

Spaghetti Squash in the Instant Pot

If you’ve never cooked spaghetti squash in the Instant Pot before, you are missing out BIG TIME. It’s SO much easier than roasting it in the oven, and you don’t even have to cut open the squash before cooking it.

You simply place the whole thing in the Instant Pot on a steamer rack over some water, and let it do all the work for you. I don’t think I’ll cook spaghetti squash any other way.

Great For a Make Ahead Meal!

If you are like me and don’t mind leftovers, this Instant Pot Whole30 Chili is a really great to make ahead of time so you can eat it for several meals. It also freezes really well so you can even divide them into individual portions before freezing them for emergency meals!

With some of the restrictions that the Whole30 challenge comes with, I so appreciate meals like this one that I can heat up quickly when I’m hungry, so make a big batch and enjoy!

Instant Pot Whole30 Chili
Print

Instant Pot Whole30 Chili with Spaghetti Squash

This bean-free Whole30 Chili comes together easily in the Instant Pot, and the spaghetti squash adds such a flavorful and comforting taste and texture!
Course Main Course, Soup
Prep Time 15 minutes
Cook Time 35 minutes
Pressure Building Time 30 minutes
Total Time 45 minutes
Servings 8 servings
Calories 399kcal

Ingredients

  • 1 small spaghetti squash
  • 1 tbsp coconut oil
  • 1 medium onion chopped
  • 4 garlic cloves minced
  • 2 lbs ground beef
  • 1 red bell pepper chopped
  • 1 green bell pepper chopped
  • 1 tbsp chili powder
  • 1 tbsp ground cumin
  • 1 tbsp dried oregano
  • 1 tbsp paprika
  • 2 tsp sea salt
  • 1 tsp onion powder
  • 1 tsp cinnamon
  • 1 tsp garlic powder
  • 1/2 tsp ground black pepper
  • 1/2 tsp cayenne use more or less depending on your spice level
  • 1 28-oz can of diced tomatoes sugar free
  • 2 cups bone broth or beef broth
  • Jalapeño slices, lime juice, avocado, and/or cilantro for garnish

Instructions

  • Place a steamer rack in the Instant Pot, and pour in 1 cup of water. 
  • Place the whole spaghetti squash, uncut, on the rack. 
  • Screw on the lid, make sure the pressure valve is closed, then cook for 20 minutes on manual. 
  • Release the pressure immediately and open the lid. 
  • Cut the squash in half, remove the seeds, and use a fork to loosen the spaghetti squash threads. Set aside.
  • Empty the Instant Pot, then set it to “sauté” and add coconut oil.
  • Once the Instant Pot indicates that the pot is “hot,” add onion, garlic, and ground beef. Use a wooden spoon to break up the meat and cook stirring for 5 minutes, until the beef is no longer pink.
  • Turn off the Instant Pot, then add in red and green bell peppers, all the spices, diced tomatoes, and bone broth
  • Stir in spaghetti squash threads.
  • Close the lid and set it to Manual on HIGH for 10 minutes.
  • Once it beeps to a finish, you can quick release the pressure to eat it right away, or let it release pressure naturally if you want to eat it later.
  • Taste to adjust seasoning or add more broth if the chili is too thick. 
  • Serve hot alone or garnished with jalapeño slices, lime juice, avocado, and/or cilantro.

Nutrition

Serving: 1serving | Calories: 399kcal | Carbohydrates: 18g | Protein: 23g | Fat: 25g | Saturated Fat: 10g | Cholesterol: 80mg | Sodium: 622mg | Potassium: 786mg | Fiber: 4g | Sugar: 7g | Vitamin A: 46.7% | Vitamin C: 44.1% | Calcium: 9.9% | Iron: 23.2%

What Great Grandma Ate / Jean Choi 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.

Regarding other affiliate links and affiliate relationships: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Thank you for your support and understanding.

Creamy Paleo Carrot Soup with Bacon (Whole30, AIP Option)

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #MyCalphalonKitchen #CollectiveBias

This creamy paleo carrot soup is slightly sweet and so comforting, and you’ll love the flavorful crispy bites from the bacon. It’s also Whole30 and AIP friendly!

Creamy Paleo Carrot Soup with Bacon

Now that it’s officially soup weather, I’m sharing my first soup of the season with this Paleo Carrot Aoup with Bacon. There’s something so comforting and cozy about a creamy soup and it’s extra delicious when combined with crispy, salty bacon.

Creamy Paleo Carrot Soup with Bacon Recipe

Not only is this recipe super flavorful, it’s actually really easy and quick and it takes a total of 30 minutes to make! The hardest part is the chopping of the bacon and vegetables and the rest is all done in the pot and the blender. And I recently got a brand new blender that I’m LOVING (it was looooong overdue) so the blending part was super fast as well!

Creamy Paleo Carrot Soup with Bacon
To get your hands on the Calphalon Precision Control™ blender, make sure to go check it out here, or click on the image below!:

Calphalon Precision Control™ Blender

My previous blender was totally beat up and about 6 years old, so I was super excited to check out Calphalon Precision Control™ Blender that’s newly released. I have several Calphalon products at home so I knew how high quality they are and I’m a big fan of this brand.

My favorite part of this blender is that it has self-adjusting, speed-controlled power blades sense the mixture’s thickness and adjust the speed accordingly to thoroughly blend. How cool is that? Not only that, the 1.5 liter jar is BPA-free and dishwasher safe, and it has a powerful 900-watt motor–so necessary for someone who uses kitchen gadgets all the time like me!

Plus, I really love the slick, matte black design, and it looks so good on my countertop.

Creamy Paleo Carrot Soup with Bacon

Where to Purchase a Calphalon Precision Control™ Blender

If you also want to get your hands on my new favorite blender, you can only find them at Target. Calphalon actually has a whole new line of products out, which includes this blender, and you can find all of them here. I’m actually thinking of getting their waffle maker because I’ve been wanting one for so long.

Whole30 & AIP Friendly

Not only is this Creamy Paleo Carrot Soup full of healthy and good-for-you ingredients like vegetables, bone broth, and coconut milk, it’s actually Whole30 compliant and you can make AIP friendly by omitting the ground black pepper and paprika. It’ll still be deliciously flavorful, and you’ll definitely want to serve it as part of your Thanksgiving dinner!

Creamy Paleo Carrot Soup with Bacon

Print

Creamy Paleo Carrot Soup with Bacon (Whole30, AIP Option)

Course Side Dish, Soup
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 6 servings
Calories 255kcal
Author Jean Choi

Ingredients

  • 6 oz sugar-free bacon chopped (about 4 slices)
  • 1 medium onion diced
  • 4 garlic cloves minced
  • 1 lb carrots chopped
  • 1/2 tsp sea salt
  • 1/4 tsp ground black pepper Omit for AIP
  • 4 cups bone broth or chicken broth
  • 1 cup full-fat coconut milk
  • Optional: Chopped fresh parlsey for garnish
  • Optional: Smoked paprika for garnish - Omit for AIP

Instructions

  • Heat a dutch oven or a large pot over medium heat. 
  • Add chopped bacon and cook until crispy, about 5 minutes.
  • Remove the bacon bits with a slotted spoon and set aside. Leave about 2 tbsp of bacon grease in the pot, and save the rest for cooking.
  • Turn the heat up to medium high and add onion, garlic, carrots, salt, and pepper.
  • Cook stirring for 5 minutes until fragrant and the onions are translucent.
  • Add the broth, close the lid, and bring to a boil.
  • Once boiling, reduce the heat to medium low and let it simmer for 10 minutes until the carrots are cooked through.
  • Pour everything into a blender and blend until smooth and creamy, working in batches if needed. 
  • Return the soup back to the pot and stir in coconut milk. 
  • Heat over medium low heat for 5 minutes until everything is heated through. 
  • Divide the soup into bowls, then garnish with bacon, parsley, and smoked paprika, if using. Serve warm.

Nutrition

Serving: 1serving | Calories: 255kcal | Carbohydrates: 11g | Protein: 11g | Fat: 19g | Saturated Fat: 10g | Cholesterol: 18mg | Sodium: 499mg | Potassium: 415mg | Fiber: 2g | Sugar: 4g | Vitamin A: 252.8% | Vitamin C: 8.3% | Calcium: 4% | Iron: 9.2%