The Ultimate Keto Vegetable Soup
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
6
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Calories
151 kcal
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Course
Main Course
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Cuisine
British
The Ultimate Keto Vegetable Soup
Description
This soup begins with sautéing diced onions, carrots, leek, celery, garlic, zucchini, and herbs like thyme and parsley in butter or olive oil, which builds deep flavor. Cauliflower florets and broth are added with bay leaves and seasoning, then simmered until tender. Half the soup is removed and pureed to thicken the base, then returned to the pot along with kale to soften briefly.
The result is a well-seasoned and textured soup combining creamy and chunky elements, highlighting the natural flavors of the vegetables. A swirl of olive oil and lemon juice just before serving brightens the taste and adds a fresh finish. With just 6 net carbs per portion, it fits well into a keto diet and makes a wholesome meal option.
The soup can be refrigerated for up to 4 days or frozen for 3 months, making it convenient for meal prep. Using vegetable broth and olive oil instead of chicken broth and butter makes the dish suitable for vegetarians and vegans. Adjust seasoning before serving to personal taste.
Ingredients
- 2 tablespoon butter or extra virgin olive oil
- 1 yellow onion finely diced (½ cup / 60g, small
- 2 carrot peeled and diced (1 cup / 140g, medium
- 1 leek diced (1 cup / 75g, small
- 3 celery diced (1 cup / 120g, medium stalks
- 1 zucchini diced (1.5 cup / 170g)
- ½ cup / 50g green beans chopped into 1 cm pieces
- 3 cups / 300g cauliflower chopped into small florets
- 1 cup kale chopped, 50g
- 1 tablespoon thyme chopped, leaves
- 1 tablespoon rosemary chopped
- 3 tablespoon parsley chopped, fresh
- 3 garlic minced, clove
- 7 cup / 1.7l chicken broth Or vegetable broth if vegetarian. Increase to 2 litres / 8 cup depending on vegetable amount
- 2 bay leaf
- ¾ teaspoon salt dependent on how salty your stock is, or to taste
- ½ teaspoon black pepper cracked, or to taste
Instructions
- Heat 2 tablespoon of butter or olive oil in a non stick soup pot and sauté on a medium heat. Add the onion, carrots, leek and celery and fry for about 5 minutes until they start to soften. Add the garlic, zucchini, green beans, chopped thyme and about ⅔ of the parsley. Sauté for another 3 minutes.
- Add the cauliflower, broth, bay leaves, seasoning and bring to the boil. Reduce to a simmer and cook with a lid on for about 15 minutes.
- Remove half the mixture and bay leaves (discard the bay) and put into a jug and pulse with stick blender. Option to place in a high speed blender if you prefer. This thickens the soup and adds flavour.
- Add the pureed soup back into the pan along with the greens and simmer until they soften (about 1 minute).
- To serve: Mix a squeeze of lemon juice with 1 tablespoon olive oil and swirl into the soup. Top with 1 tablespoon fresh parsley. Adjust seasoning to taste and enjoy.
Notes
- Each serving contains about 6 net carbs; recipe yields 6 portions of roughly 2 cups each.
- Substitute vegetable broth and olive oil to make the soup vegan friendly.
- Store refrigerated soup for up to 4 days or freeze portions for up to 3 months.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 151 kcal
% Daily Value*
| Calories | 151kcal | 8% |
| Total Carbohydrates | 11g | 4% |
| Protein | 7.6g | 15% |
| Fat | 9.4g | 14% |
| Saturated Fat | 5.1g | 26% |
| Fiber | 3.4g | 14% |
| Sugar | 4.7g | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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