Name: Vegetable cream soup with coconut milk
Cook time: 40 min
Total time: 40 min
Yield: 1 dish
Cuisine: Other
Ingredients: Water; Pumpkin; Coconut milk (unsweetened); Carrot; Onion; Celery; Olive oil; Garlic; Table salt; Black pepper

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Blender

Kitchen: Other

667

Servings: 4 (1 serving ≈ 373 gram)

Digestion time: 3 hour

Cut the pumpkin (400 g), carrot (120 g), onion (80 g), celery (60 g), and garlic (10 g) into small pieces.

In a pot, heat olive oil (20 g), add the vegetables, and cook for 3-4 minutes, stirring.

Pour in water (500 g), add salt, and cook for about 20-25 minutes until the vegetables are soft.

Add coconut milk (300 g), black pepper, and blend the soup with an immersion blender until smooth and creamy.

This is a non-strict keto soup: the pumpkin and carrot provide a gentle sweetness, so keep the portion moderate.

Published: 03.06.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Water	Water	Ingredient quantity for Water in ml
Include ingredient: Pumpkin	Pumpkin	Ingredient quantity for Pumpkin in g
Include ingredient: Coconut milk (unsweetened)	Coconut milk (unsweetened)	Ingredient quantity for Coconut milk (unsweetened) in ml
Include ingredient: Carrot	Carrot	Ingredient quantity for Carrot in g
Include ingredient: Onion	Onion	Ingredient quantity for Onion in g
Include ingredient: Celery	Celery	Ingredient quantity for Celery in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic in g
Include ingredient: Table salt	Table salt	to taste
Include ingredient: Black pepper	Black pepper	to taste

	Product release:	1 490
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Proteins	1
Fats	6.2
Plaid	1.1
Net carbohydrates	3
Fructose	0.2
Calories	72 kcal
Indexes
Glycemic index	33.1
Glycemic load	0.8
Insulin index, II	25.6
Disease inflammatory index, DII	-0.23
Antioxidant, ORAC	573

Weight loss	Detention	Set
7%	5%	4%
972	1350	1620

Nutrient	% of RDA
A	192422421111
C	5651711

Nutrient	% of RDA
Fructose	??????
Iron	732641
Potassium	676854
Lutein	5558?1

40
	Slice	10
	To boil	25
	Blend or grind	5

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Add more proteins Add more fats

Nutrient	% of RDA
Palmitic acid (Saturated)	25252539?50
Lauric acid	191924381913

Vegetable cream soup with coconut milk

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