Winter Seafood Bisque

A slightly bitter rendition of a creamy potato soup, filled with roots, tubers, and omega-3 fats.

Don’t miss out on our “SAVVY Alternates” Table — scroll down. This is a soup for the masses: anyone looking for a nightshade free, lectin free, paleo, vegan, vegetarian, pescaterian, or “anything” food.

Winter Seafood Bisque

Course: Main Course, Soup

Cuisine: American

Prep Time: 20 minutes minutes

Cook Time: 35 minutes minutes

Total Time: 55 minutes minutes

Servings: 8 people

Calories: 418kcal

Author: Dana Ketter

Cost: $1.91 – $2.54

With a yummy side of "The Breaded Mug" or "Keto Breadsticks", this soup satisfies Paleo, vegan, pescaterian, lectin free, nightshade free, and anything eaters!

Print Recipe

Equipment

• stock pot, steamer(s) or pot(s) with steamer insert(s), food processor or trusty blender, knife, peeler, grater, cutting board, ladle, measuring cup, measuring spoons, skillet, mugs, baking sheet

Ingredients

• 2.8 lbs Cauliflower (large head)
• 3 lbs Rutabagas
• ½ lbs Parsnips
• ½ cup Almond Flour
• 8.5 oz Sardines, in water, wild
• 15.5 oz Coconut Milk (canned, creamy)
• 8 oz Organic Bone Broth
• 2 tbsp Bob's Red Mill Large Flake Nutritional Yeast
• 3 tbsp Extra Virgin Olive Oil
• 5 tsp Ghee
• 3 tbsp Shallots
• 1 tsp Garlic Powder
• 2 tsp Thyme
• 1.5 tsp Crushed Rosemary
• 1.5 Lemons juiced
• 3 tbsp Fresh Dill
• ¼ lbs Celery (3-4 medium stalks)
• 2 oz Pecorino Cheese shredded, topping (Not Paleo)

Vegan/ Vegetarian Alternates

• 2 tbsp Extra Virgin Olive Oil (sub out Ghee)
• 8 oz Low Sodium Vegetable Broth (sub out Bone Broth)
• 2 cans Organic Great Northern Beans (or Cannellini "Navy Bean") not paleo
• 4 recipes The Vegan Breaded Mug (sub out "The Breaded Mug")

Sides

• 1 recipe Keto Breadsticks (vegetarian)
• 4 recipes The Breaded Mug (Paleo, vegetarian)

Lower-Cost sub for Rutabagas

• 3 lbs Organic Red Potatoes (nightshade, not paleo or lectin free)

Instructions

Rutabagas (or potatoes)

• Preheat the oven to regular bake at 400°F. You'll use it to roast half of the rutabagas (or potatoes)
• Wash and peel the rutabagas (or potatoes). Chop into 1/2" – 3/4" cubes.
• Toss HALF of the cut rutabagas (or potatoes) in 1 tbsp avocado oil and 1/2 of the Thyme. Place on a baking sheet and bake for 30-35 minutes or until golden brown.

  While this is baking – cook everything else. Set a timer for 20 minutes to check them.
• Fill the steamer (or a pot with a steamer insert) with 1" of water, begin to boil water on medium-high heat. Add the other HALF of the rutabagas (or potatoes).

Parsnips

• Wash, peel and cut the parsnips into 1/2" sized pieces. I recommend slicing the thicker part of each parsnip into four pieces, length-wise and then cutting horizontally, to save time.
• Add the parsnips to the steamer with the rutabagas (or potatoes) in it: steam them together for about 8 minutes. Check on them to see that they're not tough, but not soggy either.

  While these are steaming – prep your cauliflower.

Cauliflower & Celery

• Wash, and chop the cauliflower into at least 2" pieces. It doesn't matter if this looks pretty – you're going to puree them. Just cut the cauliflower small enough to steam and be pureed by your food processor or blender.
• Wash and slice the celery into 1/4" strips. Cut the stalk length-wise in half first, if needed.
• Once the rutabagas (or potatoes) and parnsips are done steaming, add them AS WELL AS the hot water from the steamer, plus one cup of water to your soup pot.

  Add the chopped celery and warm the soup pot, covered, over medium-low heat.

  (Do not puree an of these – these are the yummy chunks in the bisque.)
• Add another inch of water to the steamer, plus the cauliflower. Cook over medium-high heat for 8-12 minutes or until soft.

  (Depending on steamer or pot size and how much cauliflower you have, you might have to batch cook it.)

Don't forget to check on your oven-roasting rutabagas (or potatoes)

• Once the cauliflower is finished, add just the cauliflower (no water) to the food processor as well as the remaining spices, nutritional yeast and oils. Blend/ puree until you have a fairly even consistency.
• Add this cauliflower puree mixture to the soup pot as well as the hot water from the steamer and stir.
• Rinse the beans thoroughly (if using) and heat the beans in a microwavable bowl for 3 minutes on medium power (5-7).
• Add the oven roasted rutabagas (or potatoes) to the food processor, plus the 8 oz of broth (bone broth or veggie), and the sardines (if using). Also add the beans (if using) plus one extra cup of water if you include the beans.

  Blend/ puree until you have a fairly even consistency. Add this to the soup pot and stir.

  Cook over low heat for 10-30 minutes or until you're ready to serve.

Keto Breadsticks – 5 minute prep + 15 bake.

• Keep the oven on – change the temperature setting to regular bake at 350°F.
• When the cauliflower is cooking, and the oven roasted rutabagas (or potatoes) are done and pureed, make the keto breadsticks per recipe instructions. They'll be ready when your soup is done!

The Breaded Mugs

• Make these per recipe instructions at about 5 minutes before you're ready to serve to be sure they're warm.

Notes

WHOLE RECIPE: Total Calories: 3,520 – 5,620 kcal .

Total Cost – $15.30 – $20.30  .  Grade – A & B  . *Monthly Cost – $419 – 523

Programming Notes:

• For details on Calories, costs and grades for various Paleo, Vegan, Vegetarian and Other options – check out our “Savvy Alternates” table below!
• Note – the Nutrition Label is for the soup only (Paleo/original version).
•  

*This refers to the monthly grocery bill if TWO PEOPLE ate cumulatively 4,000 Calories per day, and only ate this meal all month long. If you’re running calculations for one person, divide “monthly cost” in half.

Nutrition

Nutrition Facts

Winter Seafood Bisque

Amount Per Serving

Calories 418 Calories from Fat 207

% Daily Value*

Fat 23g35%

Saturated Fat 13g81%

Cholesterol 19mg6%

Sodium 102mg4%

Potassium 1409mg40%

Carbohydrates 35g12%

Fiber 11g46%

Sugar 13g14%

Protein 16g32%

Vitamin A 137IU3%

Vitamin C 136mg165%

Calcium 242mg24%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

Rutabagas and Potatoes are both starchy root veggies, but they’re in different families.

You may have heard potatoes classified as a member of the “nightshades”. Rutabagas and sweet potatoes, however, are not.

Nutritionally Speaking, both Rutabagas and Potatoes are an excellent source of Vitamin C.

DID YOU KNOW?

Just one cup of diced Rutabaga or Potato contains about 50% of a healthy adult’s daily requirement of Vitamin C? The big macro-nutrient difference is: Rutabagas have about half the number of carbs as potatoes (12 grams vs 26 grams per cup), and less calories and protein too.

Rutabagas are a spendier and tangier substitution for potatoes, but they’re Paleo, lectin-free and nightshade-free. Spud Lover? Buy organic potatoes if you can – they’re on the 2019 dirty-dozen list.

Pictured: A single 3-pound rutabaga in prep-mode. 3 lbs of Rutabaga is worth about 6 cups diced! #MadeinTexas

Cooking for a Particular Eater? We got you:

$-SAVVY: Recall that the “Monthly Cost” is the total grocery bill FOR TWO PEOPLE eating (cumulatively) 4,000 Calories per day, if they ate only this meal all-month-long. Flying SOLO? Divide this number in half.

You’ve heard of “Celery Root” aka Celeriac. While it adds some value in tuber diversity, it’s super spendy for little calorie value. I used rutabagas for a new tuber, nightshade free, lectin free and paleo option. What’s the “cost per Calorie” difference here? Celeriac: $4530 /month vs Rutabagas: $1,080 /month. That’s almost 4x the $!

An additional exchange to consider: I chose sardines instead of crab meat for this soup because sardines are a better source of omega-3s plus they’re much cheaper in cost-per Calorie. Sardines: $680 /month vs Crab:$4800 /month).

Check this out:

Photo Credit: HEB.com

LINKS! To The Breaded Mug and Keto Breadsticks

Here’s a table with external links for each recipe ingredient (plus a few alternate ingredient ideas). As previously mentioned, prices vary per region, season, city, store and personal preference for brand or specific type of food item.

TJ’s = Trader Joe’s . Sam’s = Sam’s Club