The Creamiest Low-Carb Vegetable Soup

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As the weather gets colder (we had our first minor frost recently) I like to make up a big pot of soup each week.

This keto recipe is a crowd pleaser which means the whole family will enjoy it even if they don't follow a keto diet. Unlike creamy high-carb favourites like potato soup or lentil soup, this meal is ideal for those who keep their carb intake low.

You can serve it as an appetiser, and two servings will be enough as a main dish. It’s a delicious and easy dinner and it’s a quick, tasty and warming lunch to heat up for myself or to send in thermoses for my family.

The name of this soup pretty much tells you everything you need to know; it’s thick and creamy with a lovely fresh vegetable flavour. If you love soups, check out our keto noodle soup - it is just as comforting and so easy to whip up. Enjoy!

Hands-on Overall

Nutritional values (per serving, about 1 1/4 cups/ 300 ml)

Net carbs5.6 grams
Protein4.4 grams
Fat23.6 grams
Calories258 kcal

Calories from carbs 9%, protein 7%, fat 84%

Total carbs8.3 gramsFiber2.7 gramsSugars4.7 gramsSaturated fat11.2 gramsSodium351 mg(15% RDA)Magnesium32 mg(8% RDA)Potassium554 mg(28% EMR)

Ingredients (makes 8 servings)

  • 700 g cauliflower (1.5 lb)
  • 500 g zucchini (1.1 lb)
  • 1 clove garlic
  • 1 small brown onion (70 g/ 2.5 oz)
  • 2 celery stalks (80 g/ 2.8 oz)
  • 2 tbsp ghee or butter (30 g/ 1.1 oz)
  • 2 cups chicken broth or vegetable stock (480 ml/ 16 fl oz)
  • 2 cups water (480 ml/ 16 fl oz)
  • 1 tsp fresh thyme, plus extra for garnish
  • 1/2 tsp onion powder
  • sea salt and pepper to taste
  • 1 cup cream (240 ml/ 8 fl oz)
  • 4 tbsp extra virgin olive oil (60 ml)

Instructions

  1. Wash the vegetables. Remove the green parts of the cauliflower. Peel the onion and garlic. The Creamiest Low-Carb Vegetable Soup
  2. Heat the ghee over medium to high heat in a large saucepan. Chop the onion and garlic finely and sauté until translucent.
  3. Add chopped cauliflower, zucchini, celery and seasonings.
    The Creamiest Low-Carb Vegetable Soup
  4. Add broth and water and bring to the boil. Place a lid on the saucepan and reduce to a simmer. Cook until vegetables are soft, for about 15 minutes.
    The Creamiest Low-Carb Vegetable Soup
  5. Remove from heat and use an immersion mixer to puree until smooth. Add cream and return to heat until heated through.
  6. Serve with a drizzle of olive oil (about 1/2 tablespoon per serving) and a sprig of thyme.
    The Creamiest Low-Carb Vegetable Soup Store in refrigerator, in a covered container, for up to 5 days or freeze in single serve portions. The Creamiest Low-Carb Vegetable Soup

Ingredient nutritional breakdown (per serving, about 1 1/4 cups/ 300 ml)

Net carbsProteinFatCalories
Cauliflower, fresh
2.6 g1.7 g0.2 g22 kcal
Zucchini (summer squash, courgette)
1.3 g0.8 g0.2 g11 kcal
Garlic, fresh
0.1 g0 g0 g1 kcal
Onion, brown (yellow), raw
0.6 g0.1 g0 g3 kcal
Celery stalk, fresh
0.1 g0.1 g0 g2 kcal
Ghee
0 g0 g3.8 g34 kcal
Chicken stock (broth), chicken only, homemade
0 g1.2 g1.2 g16 kcal
Water, still
0 g0 g0 g0 kcal
Thyme, fresh
0 g0 g0 g0 kcal
Onion powder, spices
0.1 g0 g0 g1 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.8 g0.6 g11.4 g110 kcal
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Total per serving, about 1 1/4 cups/ 300 ml
5.6 g4.4 g23.6 g258 kcal
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Naomi Sherman
Creator of NaomiShermanFoodCreative.com

Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

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Comments (4)

Good evening, thank you so much for this heavenly soup. I’ve been looking for a low net carb that taste good. I’ve found it... yeahhhh.

Reply

Thank you for your lovely feedback Johanne!

Reply

Made this soup for dinner... it came out rich and creamy and we loved it... 😊added some chili flakes for seasoning and it was amazing...

Reply

Thank you Sara!

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