Keto Kadhi - Yoghurt Soup With Spices

Certified nutritionist

Elina Balode

"Embarking on a ketogenic diet can be both exciting and challenging. While it might seem like a path paved with restrictions, Indian cuisine offers a delightful array of options to make your keto journey not only delicious but also wholesome. One often-overlooked treasure in the world of Indian keto recipes is the delectable range of soups. These soups are not only lip-smackingly good but can also be tailored to fit seamlessly into your low-carb, high-fat dietary regimen. In this article, we'll explore how Indian soups can be your best companions on the keto diet, touching on their health benefits and impact on your body."

Indian Soups: The Keto-Friendly Delight

Indian cuisine boasts an incredible variety of flavors, spices, and textures, making it a goldmine for keto enthusiasts seeking diversity. Whether you're a vegetarian looking for delightful vegetarian keto recipes or simply searching for the best keto recipes, Indian soups have something to offer everyone.

Rich in Healthy Fats:

One of the fundamental principles of the ketogenic diet is the consumption of healthy fats to trigger and sustain ketosis. Many Indian soups incorporate coconut milk, ghee, and various nuts like almonds and cashews, which provide the essential fats needed to keep your body in a fat-burning state. These low-carb, high-fat ingredients make for a perfect keto combination.

Low in Carbohydrates:

Traditional Indian soups, such as Tamatar Shorba (Tomato Soup) or Spinach and Coconut Soup, are naturally low in carbohydrates. With a careful selection of ingredients and spices, you can enjoy a satisfying meal without exceeding your daily carb limit. Swap high-carb thickeners with alternatives like xanthan gum or coconut flour to keep your soups keto-friendly.

Loaded with Fiber:

Many Indian keto soups feature vegetables like spinach, cauliflower, and broccoli, which are rich in dietary fiber. Fiber not only aids in digestion but also keeps you feeling full for longer periods, helping you maintain portion control and prevent unwanted snacking.

Packed with Flavor and Spices:

Indian cuisine is renowned for its aromatic spices. Incorporating spices like turmeric, cumin, and coriander not only adds depth to your soup but also offers numerous health benefits. Turmeric, for instance, is known for its anti-inflammatory properties and can enhance the healing aspect of your ketogenic journey.

Customizable for Vegetarians:

If you're following a vegetarian keto diet, you'll be pleased to know that Indian soups are incredibly versatile and can easily adapt to your dietary preferences. Swap meat for tofu, paneer (Indian cheese), or extra vegetables to create your own unique vegetarian keto recipes.

Health Benefits of Indian Soups on Keto

Beyond their compatibility with the ketogenic diet, Indian soups offer a range of health benefits:

Weight Management:

Keto-friendly soups help control your appetite and support weight loss by curbing cravings and reducing overall calorie intake.

Hydration:

Many Indian soups have a high water content, helping you stay hydrated while adhering to the low-carb keto lifestyle.

Gut Health:

Fiber-rich ingredients in Indian soups promote a healthy gut microbiome, enhancing digestion and overall well-being.

Immune Boost:

The combination of spices and herbs in these soups provides a boost to your immune system, helping your body fight off illnesses.

Keto Soups with a Cultural Twist

Indian cuisine is incredibly diverse, and each region has its own unique flavors and ingredients. This diversity extends to Indian soups as well. For example, the coastal regions offer tantalizing seafood-based soups like Goan Fish Curry Soup, while the North is known for its creamy and aromatic Dal Shorba. Exploring these regional variations can add an exciting twist to your ketogenic diet, making your meal plan not just healthy but culturally enriching. The beauty of Indian soups is that they are a canvas for creativity – you can experiment with different spices and ingredients to craft your very own keto masterpiece.

The Perfect Keto Comfort Food

We all crave comfort food from time to time, and Indian soups are here to satisfy that need while keeping you in ketosis. Whether it's a cold winter evening or a rainy day, a bowl of hot and nourishing soup can provide the warmth and satisfaction you desire without compromising your keto goals. Moreover, Indian soups can be a fantastic addition to your intermittent fasting routine. They are light on the stomach and can help you break your fast gently while keeping your carb intake minimal. So, the next time you're yearning for a cozy, keto-friendly meal, remember that Indian soups are just a ladle away from soothing your soul and keeping you on the path to keto success.

Keto kadhi soup recipe:

Ingredients:

• 70g greek yoghurt

• 8g chickpea flour

• Pinch of curry

• Pinch of fenugreek seeds

• Pinch of hing powder

• Drizzle of olive oil

• Pinch of cilantro (optional)

• Pinch of chili pepper (optional)

• Pinch of cumin (optional)

• Pinch of ginger (optional)

• Pinch of salt (optional)

• Pinch of fennel seeds (optional)

• Pinch of mustard seeds (optional)

• Pinch of chili powder (optional)

• Pinch of turmeric (optional)

Instructions:

1. In a bowl using a hand blender mix greek yogurt, chickpea flour and about a cup of water.

2. Place the yogurt mixture in a boiling pot on a medium heat. Once the mixture gets warm, add grated ginger. Keep stirring continuously.

3. Add finely chopped cilantro, curry leaves and a small pinch of salt to the pot. Bring it to a boil and reduce the heat setting to a simmer level. Keep boiling for another 10 to 15 minutes and continue stirring to prevent curdling.

4. In the meantime, heat olive oil in a pan. Add chopped chili pepper, fenugreek seeds, cumin seeds, fennel seeds and mustard seeds while stirring frequently. Once the spices start releasing aroma, add chili powder, ground turmeric and hing powder. Stir a little before turning off the heat and adding this mixture to the kadhi in the pot.

5. Continue simmering the yogurt mixture for about 15 minutes. If it’s looking too thick add more water.

6. Garnish with chopped cilantro and serve hot. :)

Incorporating Indian soups into your ketogenic diet can be a flavorful and health-conscious choice. They are the perfect fusion of taste and nutrition, offering a wide array of options for both vegetarians and non-vegetarians alike. So, don't shy away from exploring these delicious and low-carb creations – they may just become your best-kept secret on your keto journey. Remember, good keto recipes are not just about what you can't eat, but about the delicious discoveries you make along the way!