Category Archives: Soups and Stews

Breads, Recipes, Soups and Stews

Soup and Scones for Lunch or Dinner

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Eeks! It’s almost Halloween and I haven’t posted a single pumpkin recipe. I must be slipping. I love pumpkin. It’s a great vegetable and it works so well in a host of recipes. Today, I am offering a two-fer… In the first is a terrific curry soup using the Japanese pumpkin. And the second is a twist on a scone recipe.

Cozy Up with This Low-Carb Kabocha Coconut Curry Soup

When sweater weather rolls in and your body craves comfort, this Kabocha Coconut Curry Soup delivers all the cozy vibes—without the carb crash. Velvety smooth and gently spiced, it’s a bowl of golden goodness that feels indulgent but fits beautifully into a low-carb, low-calorie lifestyle.
Kabocha squash, sometimes called Japanese pumpkin, is the unsung hero of fall produce. It’s naturally sweet, rich in fiber, and lower in carbs than butternut or sweet potato—making it a dream for anyone watching their macros. Paired with creamy coconut milk, warming curry paste, and a whisper of cayenne, this soup is both nourishing and soul-soothing.
Whether you’re fighting off a cold, meal-prepping for the week, or just craving something that feels like a hug in a bowl, this recipe checks all the boxes:

✅ Low-carb
✅ Dairy-free
✅ Gluten-free
✅ Big on flavor, light on guilt

Top it with crispy bacon, swirl in a little lime, or pair it with a savory pumpkin scone for the ultimate fall moment. This is comfort food that warms the soul.

Small-Batch Kabocha Coconut Curry Soup (4 Servings)

INGREDIENTS
2 cups cubed Kabocha squash (about 3/4 lb peeled)
1 tablespoon coconut oil (or neutral oil)
1/2 medium onion, diced
1-1/2 teaspoons ginger paste
2 cloves garlic, minced
1 tablespoon red curry paste
1/2 teaspoon ground turmeric
1-1/2 cups chicken broth
1/2 can (about ¾ cup) full-fat coconut milk
Pinch of cayenne pepper (adjust to taste)
Salt and pepper, to taste
Optional: 1/2 tablespoon lime juice, or 1/2 teaspoon maple syrup or brown sugar
1/4 to 1/3 cup cooked bacon pieces, for garnish or stirring in

INSTRUCTIONS
Sauté aromatics: In a medium pot, heat coconut oil. Add onion and cook until soft. Stir in garlic and ginger paste, cook 1 minute.

Add curry & spices: Stir in curry paste, turmeric, and cayenne. Let bloom for 1–2 minutes.

Add squash and chicken broth. Bring to a boil, then reduce heat and simmer 20–25 minutes until squash is tender.

Purée until smooth using an immersion blender or carefully in batches.

Stir in coconut milk. Warm gently. Season with salt, pepper, lime juice, and sweetener if using.

To serve, top with crispy bacon and any garnish you prefer.

Makes 4 servings

Nutrition information per serving:
Calories: 135 Fat: 9.7 g Sodium: 127 mg Carbohydrates: 10 g Fiber: 1.5 Protein: 2.2 g Net Carbs: 8.6 g

A bowl of Kabocha soup with a pumpkin scone on for dipping. The other two packets are pre-made pakoras.

Savory Pumpkin Scones (No Cheese, All Comfort)

 

Who says pumpkin has to be sweet? These savory pumpkin scones skip the sugar and cheese but keep all the cozy. Spiced with black pepper, thyme, and a hint of cayenne, they’re tender, golden, and perfect for dunking into soup or enjoying with a pat of butter. Low-carb, low-calorie, and full of fall flavor—this is comfort food with a crisp edge.

Savory Pumpkin Scones (Makes ~6 small scones)

INGREDIENTS

1 cups all-purpose flour (DCC All Purpose or Carbquik)
1/2 cup almond flour
1 tablespoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon ground sage or thyme (optional)
1/4 teaspoon cayenne or smoked paprika (optional)
1/2 cup pumpkin puree
1/3 cup cold butter, cubed
1/4 cup unsweetened almond milk or cream

INSTRUCTIONS
Preheat oven to 400°F (200°C). Line a baking sheet with parchment.

In a medium bowl, whisk flour, baking powder, salt, pepper, and herbs/spices.

Add cold butter and work it into the flour with a pastry cutter or fingers until crumbly.

Stir in pumpkin puree and milk until just combined. Fold in cheese.

Pat dough into a circle about 1″ thick. Cut into wedges or rounds. Place on baking sheet, brush tops with milk.

Bake for 18–22 minutes, until golden and firm.

Makes six scones.

Nutrition Information per Scone:
Calories: 142 Fat: 14 g Sodium: 323 mg Carbohydrates: 5.3 g Fiber: 3.4 g Protein: 2 g Net Carbs: 1.9 g

Bonus: How to Peel Kabocha Squash (Safely!)

A microwave is your friend. Pop the whole squash (or large chunks) in the microwave for 2–3 minutes. This softens the skin just enough to make peeling easier.

Use a sturdy peeler or knife to remove the skin.  A Y-peeler works well if the skin isn’t too tough. Otherwise, a sharp chef’s knife and a steady hand are your best bet.

Cut it into manageable pieces. Halve the squash, scoop out the seeds, then slice it into wedges. Peel each wedge individually—much safer than wrestling the whole thing.

Optional: If you are blending the soup thoroughly, you can leave the skin on for extra fiber and color, However, make sure it’s scrubbed clean.

Note: Nutrition information is based on the ingredients I used in this recipe and my measurements. Although they are a close calculation, your results may be slightly higher or lower. Ingredient substitutions may affect the carb count. Different brands may have other carb counts.

Copyright 2025 by Rene Averett, Skinny Girl Bistro

Beef, Soups and Stews

Guinness Pot Roast is Grand

Photo: Pot Roast in Guinness broth

When you think of St. Patrick’s Day, your first thought probably isn’t a pot roast.  In many ways, it is similar to an Irish stew though. Beef, broth, vegetables, and Guinness Stout. So, I thought, why not? The stout not only brings flavor, but it is great to tenderize the beef. Add turnips and kohlrabi instead of potatoes, then throw in some baby carrots and onions, and you have a delicious low-carb meal in one pot.

Guinness Stout Pot Roast

3-1/2 to 4 lb. Pot Roast
1 16 oz.-can Guinness Draught Stout
2 cups Turnips, peeled and cubed
20-24 Baby Carrots
3 stalks Celery, medium-sized
1 Onion, peeled and quartered
2 cups Kohlrabi, peeled and cubed
1 packet LIPTON RECIPE SECRETS ONION Mix or other Onion Soup mix
1 tablespoon Garlic and Herb Seasoning
Salt and Pepper to taste
1/2 tablespoon Olive Oil

Heat oven to 325 degrees (F.)

Peel the turnips and kohlrabi and cut each into eighths. Remove the strings from the celery and cut into one-inch pieces. Cut the carrots in half or leave whole. Peel the onion and cut it into quarters.

In a Dutch oven or ovenproof deep pot, add the olive oil and heat over medium heat. Prepare the roast by rubbing it with seasoning on both sides. Sear the pot roast in the hot oil to get a brown char on one side, then flip over and repeat.

Remove the roast, add in the onions and sauté for about five minutes. Return the roast to the pan, then add the Guinness beer and 1/4 cup water along with the Onion Soup mix. Bring mixture to a simmer, then turn off heat. Cover with a lid or with a double layer of aluminum foil. Place in the oven and cook for 1 hour 30 minutes.

Add the vegetables to the pot and cook for another 1 hour 30 minutes to 2 hours until the vegetables are fork tender.

Makes 6 to 8 servings.

To help sop up that flavorful sauce, serve slices of low carb Irish Soda Bread. Get the recipe here.

Beef, Mexican/Spanish Recipes, Pork, Recipes, Soups and Stews

Hot Chile for Cold Days

Photo: Rene's Beef and Chorizo Chile

With a snowstorm arriving in Reno last weekend, my thoughts turned to warm comfort food. Weather like this calls for at least stew, soup, or chile. I went with the latter. Usually, I make my Tex-Mex chile, the variety that uses all meat chunks and carries a ton of heat. But I decided to try something a little different, so here’s my take on a meat and bean chile done low carb.

First, I added medium-hot chorizo in for a zap of spice and a different flavor, then mixed in ground beef. I chose black beans because they are a bit lower in carbohydrates than either pinto or red beans. The result is fabulous, tasty, and warming. Like many stews, soups, and curries, the longer the pot sits, the more flavorful it becomes. So if you want to make it a day ahead, you can cover it and put it in the ‘fridge for a day or so. Nonetheless, it is delicious on the first day.

Rene’s Beef and Chorizo Chile

1 Onion, diced
1 teaspoon Vegetable Oil
1 tablespoon Garlic, minced
2 pounds Ground Beef
1 pound Chorizo Sausage
1 can diced Green Peppers
1 packet Taco Seasoning or 2 tablespoons Spicy Seasoning
1 15-oz can Stewed Tomatoes, chopped
1 15-oz can Tomatoes with Chiles
1 can Black Beans, with juice
1 cup Pumpkin puree

In a 10 to 12 cup heavy pot, heat a teaspoon oil and add onions and garlic. Stir and cook for about five minutes until the onions are sweating. Add ground beef and chorizo, breaking it up as you stir it around. Cook until the meat is lightly browned.

Add green peppers, seasoning, and both cans of tomatoes. Add about a half-cup to each tomato can and swish them around to get the rest of the juice in the can, then add to the chile pot. Stir it together, then reduce the heat to a simmer and let cook for an hour.

Taste the sauce to check the seasoning and adjust it if you want it spicier. Add the black beans and pumpkin puree. Stir well and cook for another 30 to 40 minutes until the chile thickens.

Serve in bowls with cheddar jack or Mexican cheese and sour cream if you wish.

Makes 8 to 10 servings, about 1 cup each.

Tip: You can make an excellent chile cheese omelet with this chile. Just add 1 cup of warmed chile in the middle of the partially cooked omelet and top with cheese. Fold the omelet over or cook the top in a broiler until the cheese is melted.

Recipes, Soups and Stews, Vegetarian

Warming Broccoli with Irish Cheddar Soup

Photo Broccoli Cheese Soup

Switching on a dime, the temperatures in Reno went from spring-like mid-50s to snowing today. Perfect time for delicious and warming soup. I ran across a recipe for broccoli cheese soup and made a couple of small changes to make this scrumptiously rich-tasting version using sharp Irish cheddar cheese.

Broccoli Soup with Irish Sharp Cheddar Cheese

3 tablespoon Butter, melted
1/2 cup Onion, chopped
1 clove Garlic, minced
3 tablespoons All Purpose Low Carb Flour
1 1/2 cup Heavy Cream
1/2 cup Water
2 cups Chicken Stock
2 1/2 to 3 cups Broccoli, chopped
1 Carrot, peeled and chopped
2 Celery stalk, cleaned and diced
1/4 teaspoon Nutmeg (optional)
1/2 teaspoon Mrs. Dash Spicy Seasoning
7 oz. Kerry Gold Sharp Cheddar Cheese
Salt and Pepper to taste

In a large pot, melt butter and sauté onions and garlic for 2 minutes. Sprinkle flour over the top and stir to make a paste. Add the chicken stock and stir or whisk to blend the flour in, then add the cream and water. Stir together over medium heat.

Add the vegetables and stir together. Add the spicy seasoning and stir, then lower the heat to a simmer. Let cook for 20 to 25 minutes until the vegetables are tender.

Add cheese, reserving about 1/4 cup for topping, then stir until it melts. Add the nutmeg, if desired.

Serve in one cup bowls and top with a pinch of reserved cheese.

Makes 4 to 6 servings depending on appetite.

Image: Nutrition Information Broccoli with Irish Cheddar Soup

Asian Recipes, Recipes, Seafood, Soups and Stews

Thai Coconut Soup Bring the Flavor

Photo: Thai Coconut Soup

This week’s “Meatless Monday” recipe isn’t entirely without “meat,” but as I understand it, seafood isn’t included in the ban. I’m using shrimp in this tasty and slightly-spiced soup, but if you’re vegetarian or don’t want to eat seafood, then you can leave it out or replace it with cubes of firm tofu.

The base recipe came from the Atkins web site; however, I added more to it to make it a heartier soup. While it is delicious, it isn’t completely filling, so maybe you can add a salad and/or a low carb roll or even make a grilled cheese sandwich to accompany. Although the recipe makes six one-cup servings, it is low enough in carbs that you can make four servings and gain another half cup of yum. You can also increase the amount of shrimp in it.

Thai Coconut Soup

3 cups Chicken Broth
13.5-ounce can Unsweetened Coconut Milk
1 piece fresh Ginger, 1-inch, peeled and cut into 1/8-inch slices
1/2 cup Spinach or Bok Choy, chopped
2 tablespoons Fish Sauce or Worcestershire Sauce
1 Jalapeño Pepper, finely chopped
1 tablespoon grated Lime Zest
1 teaspoon Sugar Substitute
1/2 pound medium Shrimp, peeled and deveined
4 ounces Mushrooms, cut into 1/4-inch slices
1/2 cup Daikon Radish, cubed
2 Green Onions, thinly sliced
1/4 cup chopped fresh Cilantro (optional)
1 tablespoon fresh Lime Juice

Peel and chop or slice all the vegetables before you begin to cook. Cut the daikon into  small cubes so it will cook quicker.

In an eight cup pot, add the chicken broth, coconut milk, ginger, jalapeño, fish or Worcester Sauce, lime zest, and sugar substitute. Cook on medium heat until it comes to a boil, stirring a few times, then reduce the heat to low, partly cover the top, and continue to simmer for 10 minutes. Remove the ginger slices and discard. Add the daikon and cook another 10 minutes to soften the daikon.

Add shrimp, mushrooms, and bok choy or spinach, Stir well and cook until shrimp are cooked, about four minutes. Stir in the green onions, cilantro if using, and the lime juice.

Spoon into bowls and enjoy.

Nutrition Information

Nutrition Info: Thai Coconut Soup with Shrimp

Nutrition Info for Thai Coconut Soup