This Keto Vegetable Soup is a wholesome, low-carb bowl of comfort packed with vibrant veggies and warming flavors. It’s a perfect choice for anyone on a keto journey, offering a hearty meal without compromising your goals.
The medley of zucchini, spinach, and cauliflower delivers satisfying texture and nutrients, while herbs and spices infuse every spoonful with depth and warmth.
I started making this soup during a busy week when I needed something quick, healthy, and filling. It’s now my go-to for meal prep because it reheats beautifully and tastes even better the next day. Plus, it’s versatile—add your favorite keto-friendly veggies or a sprinkle of cheese for a personal touch.
Pair it with a refreshing cucumber salad for a light, crisp side or classic deviled eggs for extra protein and flavor. This soup proves that comfort food can be both delicious and keto-friendly!
Let me know how you customize it—I love hearing about your variations.
Why I Love This Recipe (And You Will Too)
- Low-Carb Goodness: Packed with vegetables but perfectly keto-friendly.
- Meal Prep Champion: Make a batch ahead of time—it’s great for leftovers.
- Customizable: Add your favorite low-carb veggies or keto toppings to make it your own.
- Comforting and Filling: This soup warms you up and keeps you satisfied for hours.
Keto Vegetable Soup Recipe
Equipment
- Large soup pot
- Stick blender or high-speed blender
- Measuring cups and spoons
- Cutting board and Knife
- Ladle
Ingredients
- 2 tablespoon butter or extra virgin olive oil
- 1 small yellow onion finely diced ½ cup / 60g
- 2 medium carrots peeled and diced 1 cup / 140g
- 1 small leek diced 1 cup / 75g
- 3 medium stalks celery diced 1 cup / 120g
- 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 leaves chopped
- 1 tablespoon rosemary chopped
- 3 tablespoon fresh parsley chopped
- 3 garlic clove minced
- 7 cup / 1.7l chicken broth Or vegetable broth if vegetarian. Increase to 2 litres / 8 cup depending on vegetable amount
- 2 bay leaves
- ¾ teaspoon salt or to taste dependent on how salty your stock is
- ½ teaspoon cracked black pepper or to taste
Instructions
- Heat butter or olive oil in a large soup pot over medium heat. Sauté onion, carrots, leek, and celery for 5 minutes until softened.
- Stir in garlic, zucchini, green beans, thyme, and ⅔ of the parsley. Cook for 3 more minutes.
- Add cauliflower, broth, bay leaves, salt, and pepper. Bring to a boil, then reduce to a simmer for 15 minutes with the lid on.
- Remove half of the soup mixture (discard bay leaves) and blend until smooth using a stick blender or high-speed blender.
- Return the blended mixture to the pot and add kale. Simmer for 1 minute until greens are tender.
- Serve hot with a drizzle of olive oil and lemon juice. Garnish with remaining parsley. Adjust seasoning to taste.
Nutrition Info:
| Nutrition | Value |
|---|---|
| Calories | 151kcal |
| Carbohydrates | 11g |
| Fibre | 3.4g |
| Fat | 9.4g |
| Protein | 8g |
| Sugar | 5g |
Tips You Must Keep in Mind!
Here are some expert tips to make this vegetable soup even better:
Ingredient Tips
- Layered Flavor Base: When sautéing the onion, carrots, leek, and celery, cook them slowly over medium-low heat for a richer, sweeter flavor. This step, known as “sweating,” develops the soup’s depth.
- Herb Optimization: Lightly crush the thyme and rosemary with your fingers before adding them to release their oils. For a more intense flavor, tie the herbs in a cheesecloth bundle to steep in the soup and remove them before blending.
- Vegetable Selection: Use a mix of seasonal vegetables for variety—sweet potatoes or parsnips can replace zucchini or green beans in colder months for a heartier flavor.
- Stock Choice: If using store-bought broth, choose low sodium to control salt levels. For an umami boost, add a tablespoon of nutritional yeast if you’re keeping the soup vegetarian.
Cooking Techniques
- Perfect Blending Balance: Blending half the soup adds creaminess while retaining texture. If you prefer a chunkier consistency, blend only one-third. For a silkier soup, blend more.
- Kale Preparation: Massage the kale lightly before adding it to the soup to reduce bitterness and soften the leaves.
- Slow Cooking Variation: If you have time, simmer the soup longer (30–40 minutes) for flavors to meld deeply, especially if using tougher vegetables like sweet potatoes or turnips.
Flavor Enhancement
- Acidity Boost: Finish the soup with a squeeze of lemon juice or a splash of white wine vinegar to brighten the flavors.
- Spice It Up: Add a pinch of red pepper flakes or smoked paprika for a hint of heat and smokiness.
- Garnish Ideas: Beyond parsley, try garnishing with toasted seeds, croutons, or a sprinkle of Parmesan (or nutritional yeast for a vegan option). A dollop of yogurt or sour cream swirled in adds creaminess.
