Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (2024)

This Hearty Low Carb Veggie Soup Recipe is packed full of low carb vegetables, seasonings, and perfect for cold days. This easy recipe had incredible flavors, lots of fresh vegetables, and the perfect addition to your healthy eating habits.

Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (1)

Just one big bowl of this low calorie keto vegetable soup is a great source of vitamin C and only 12 net carbs per serving. Clean out the fridge and add all of the healthy vegetables, fresh herbs, and spices, this soup can help create a super nutritious meal.

Looking for more keto soup recipes? Be sure to check out this keto butternut squash soup, this super loaded keto 'potato' soup, this beanless keto beef chili, or this yummy keto tomato soup!

*We'd like to make a note that this recipe has been re-photographed as of January 2022. It was originally published in February 2021. We updated the instructions for clarity and altered the recipe slightly as well!

Jump to:
  • ❤️Why you'll love this recipe
  • 🥕Ingredients
  • 📖Instructions
  • 💭Frequently asked questions
  • 🛒Shop this recipe
  • 🥣storage
  • 🌟leave a review!
  • 📖 Recipe
  • 💬 Community

❤️Why you'll love this recipe

  • Naturally vegan, low carb, and gluten free - Made with wholesome ingredients that will suit nearly any diet!
  • Customizable - This soup was born when cleaning out the fridge, and we add different vegetables to it once in a while. You can add different ingredients to suit what you have, and your own personal preferences.
  • Packed with nutrients - There are so many fresh veggies and herbs in this soup, making it full of nutrients. We can't make any health claims, but we can't imagine eating this soup is a bad idea!
  • Freezer friendly - This soup keeps super well in the freezer, so you can make a large batch and enjoy it later!
  • Perfect for meal prep - We love to serve this soup alongside virtually any protein during busy weeks.

🥕Ingredients

Here are the ingredients we use to make the soup. Please note, these are suggestions and you can add anything you may prefer or have on hand.

Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (2)

✏️Ingredient notes & substitutions

As mentioned, this soup is very customizable. All ingredients are suggestions, and we added our best substitutions to the notes.

  • Olive oil - Can use avocado oil for another vegan substitute. Butter or ghee can be used otherwise.
  • Onions & leeks - You can use just one or the other, or any onion you prefer.
  • Carrots & celery - Added with the onions and leeks.
  • Bell peppers & jalapeños - Can be substituted for any peppers you prefer. Any color bell pepper will work, and for the jalapeños, keep in mind that seeds add spice and they are optional.
  • Garlic - Freshly minced garlic is so tasty in this soup.
  • Seasonings - This soup is backed with dried spices and herbs. In addition to kosher salt and black pepper, we also used: garlic powder, onion powder, red pepper flakes, oregano, dried basil, smoked paprika, cayenne pepper, bay leaves, fresh thyme, and rosemary. You can use as much or as little as you want. You can also simply leave things out.
  • Zucchini - Cut into half moons.
  • Cabbage - We used green cabbage but you could use any type of cabbage you prefer, including Napa or purple cabbage.
  • Mushrooms - Anything you prefer. We used a mixture of sh*take and portabello mushrooms cut into slices.
  • Vegetable broth - You could substitute for beef or chicken broth if you're not vegan or vegetarian.
  • Crushed tomatoes - You could also use tomato paste or tomato sauce, but you will need to also add more liquid.
  • Lemon juice - Freshly squeezed for brightness and acidity.
  • Spinach, fresh parsley, cilantro, & green onions - You could use any leafy greens you like here, like kale, Swiss chard, or bok choy. Some other good herbs to use here would be basil.

This vegetable soup recipe instructions can also be viewed as a Google web story.

📖Instructions

🔪Prep work

  • It's a good idea to prep all of your ingredients ahead of time (anytime you're cooking really) but especially in this case! There are a ton of veggies in here, so having them all prepared and ready to add in easily at various stages is definitely the way to go.
  • Thinly slice your leeks, discarding the tough green tops. Place the leeks in a bowl of water and allow to sit for about 10 minutes. Leeks have many layers, so the dirt will need to be loosened up to be removed. Rinse the leeks thoroughly to ensure there's no leftover dirt.
  • Mince the garlic, thyme, and rosemary.
  • Dice onions, jalapeños, bell peppers, and celery.
  • Cut carrots into rounds. Slice mushrooms, and cut zucchini into rounds or half moons.
  • Cut cabbage into large pieces.
  • Juice the lemon.
  • Finely chop parsley and cilantro, and cut green onions into rounds.
  • Place all dry seasonings in a bowl. Place salt in its own bowl.

In a large dutch oven or stockpot over medium heat, add olive oil and sauté the leeks, onions, carrots, celery, jalapeños, and bell peppers with a large pinch of salt. Cook until softened for 7-10 minutes.

Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (3)

Once vegetables have softened, add in garlic, dried seasonings, fresh thyme, and rosemary. Cook until garlic is fragrant about 30 seconds.

Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (4)

Add in cabbage, zucchini, and mushrooms with more salt until the vegetables soften slightly, about 2-3 minutes.

Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (5)
Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (6)

Now, add in the vegetable broth, crushed tomatoes, lemon juice, and bay leaves. Bring to a boil, then reduce to a simmer and cover. Simmer for 15 -20 minutes until vegetables are softened.

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Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (8)

Once your veggies are nice and soft, remove bay leaves and discard them. Stir in some cilantro, parsley, green onions, and fresh spinach to wilt. This should only take a few minutes.

Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (9)

Taste, adjust seasonings and dig in, and top with more fresh green onions, cilantro, and parsley to taste.

Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (10)

💭Frequently asked questions

How to add vegan protein sources to this soup:

If you are looking to make this soup into a whole vegan main dish, there are some options to add protein to this soup that you can take!

We'd highly recommend topping this soup with some crunchy and seasoned hemp hearts (affiliate link) for a vegan option that's packed with nutrients as well as protein and fat.

Tofu or edamame would always be a solid option of course too, although we haven't tried adding it into this soup ourselves.

Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (11)

Additional protein sources for non-vegans:

We often add smoked sausage, chicken (ground or chunks), shrimp, turkey, ground beef or stew beef, and more. Any protein you can think of would be great with this soup.

You can also feel free to add chicken stock or broth, beef broth or stock, or chicken or beef bone broth to add more protein and flavor to the soup.

Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (12)

🥦Other veggies to add

There are tons of low carb veggies, and in fact, we encourage you to use what you have on hand and experiment a little more with this soup. Here are a few ideas of low carb vegetables you could add to this soup:

  • Eggplant
  • Broccoli
  • Turnips
  • Cauliflower or cauliflower rice
  • Pumpkin or kabocha squash
  • Green beans
  • Butternut squash (in small amounts)
  • More peppers in addition to spicy or sweet peppers (serrano, poblano, etc.)
  • Kale
  • Bok choy
  • Asparagus
  • ... & more! Let us know what you're going to add in the comments.
Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (13)

🛒Shop this recipe

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A Full Living is a participant in the Amazon Services LLC Associate Program, an affiliate advertising program designed to promote a means for sites to earn advertising fees by linking products to amazon.com. We only share products we use and love. It doesn't cost you anything extra to shop using our links, but we earn a small commission that helps us keep this site going!

Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (14)

🥣storage

Store leftovers in an airtight container for up to 7 days. Reheat over medium heat on the stovetop or in the microwave. This soup can be frozen if it is allowed to come to room temperature before freezing. Freeze for up to 3 months.

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📖 Recipe

Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (15)

Low Carb Vegetable Soup

Briana

This Low Carb Vegetable Soup is absolutely packed with flavor and nutrients. Never again will you dread eating a bowl full of vegetables. In fact, you'll crave this super comforting plant based soup, so make a big batch of this to use all of your fridge veggies, and eat it all week!

5 from 7 votes

Print Recipe Pin Recipe Save Recipe

Prep Time 20 minutes mins

Cook Time 30 minutes mins

Total Time 50 minutes mins

Course Side Dish, Soup

Cuisine American

Servings 12 servings

Calories 107 kcal

Ingredients

  • 3 tablespoons olive oil
  • 1 medium leek, thinly sliced (light green and white parts only, dark green tops discarded)
  • 1 medium yellow onion, diced
  • 2 stalks celery, diced
  • 1 large carrot, peeled and cut into rounds
  • 1 medium bell pepper, diced
  • 2 whole jalapeños, diced (seeds removed if you prefer less spice)
  • 1 tablespoon kosher salt (to taste)
  • 1 teaspoon red pepper flakes
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon oregano
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried basil
  • ½ teaspoon black pepper
  • ¼ teaspoon cayenne pepper (optional)
  • 1 tablespoon fresh rosemary (optional)
  • 1 tablespoon fresh thyme (optional)
  • 6 cloves garlic, minced
  • 1 head cabbage, chopped (small)
  • 16 ounces mushrooms, thinly sliced
  • 1 medium zucchini, cut into half moons
  • 4 cups vegetable broth
  • 4 tablespoons lemon juice (juice of 2 lemons)
  • 28 ounces crushed tomatoes
  • 3 whole bay leaves
  • 8 ounces fresh spinach
  • 1 bunch fresh cilantro, chopped and divided (about 2 cups)
  • 1 bunch fresh parsley, chopped and divided (about 2 cups)
  • 5 whole green onions, sliced into rounds and divided (about half a cup)

Instructions

  • In a large dutch oven or stock pot over medium heat, add your olive oil and then sauté your leeks, onions, carrots, celery, jalapeños, and bell peppers with a good pinch of salt until softened. This should take around 7-10 minutes. Once softened, add in garlic and dried seasonings and cook until garlic is fragrant - about 30 seconds.

  • Add in cabbage, zucchini, and mushrooms with a big pinch of salt until the vegetables soften slightly, about 2-3 minutes.

  • Now, add in your vegetable broth, crushed tomatoes, lemon juice, and bay leaves. Bring to a boil, then reduce to a simmer and cover for 15-20 minutes, until vegetables are cooked to your liking.

  • Once your veggies are nice and soft, remove bay leaves and discard them. Stir in some cilantro, parsley, green onions, and fresh spinach to wilt. This should only take a few minutes. Taste, adjust seasonings and dig in, and top with more fresh green onions, cilantro, and parsley to taste. Serve and enjoy!

  • Store in the fridge in an airtight container for up to 6 days. Freeze for up to 3 months.

Notes

  • All seasonings are to taste. Add slowly and to suit your preference. This soup is seasoned to be quite spicy (which is generally our personal preference) so please keep this in mind!
  • All vegetables are interchangeable to suit your personal preference. Add more of what you like and less of what you don't like. Please note that for the exact amounts added, there are 12 net carbs per serving. We'd like to add that the serving sizes are VERY large, so you can easily turn this into 20 servings!
  • Other ideas for low carb vegetables to add are: various peppers, cauliflower, broccoli, turnips, eggplant, pumpkin or kabocha squash, green beans, and butternut squash (in small amounts), kale, and more.

Nutrition

Calories: 107kcalCarbohydrates: 17gProtein: 4gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 1030mgPotassium: 621mgFiber: 5gSugar: 8gVitamin A: 4307IUVitamin C: 67mgCalcium: 108mgIron: 3mg

Tried this recipe?Leave a comment below and tag @AFullLiving on social!

Low Carb Vegetable Soup Recipe (Keto & Vegan) - A Full Living (2024)

FAQs

What soup has the least amount of carbs? ›

Low-carb soup recipes
  • Mushroom soup. A star rating of 4.8 out of 5. ...
  • Soup maker broccoli and stilton soup. A star rating of 4.9 out of 5. ...
  • Cauliflower soup. A star rating of 4.3 out of 5. ...
  • Celery soup. ...
  • Soup maker mushroom soup. ...
  • Soup maker carrot and coriander soup. ...
  • Leek, pea & watercress soup. ...
  • Cabbage soup.

How many carbs are in keto vegetable soup? ›

This keto vegetable soup is super nutritious and so flavorful! It makes a wonderful light yet filling lunch or dinner for the entire family - kids and adults alike. My hearty homemade vegetable soup is ready in just 30 minutes and 7.6g net carbs per generous serving.

How many carbs are in 2 cups of homemade vegetable soup? ›

Vegetable Soup Homemade (2 cups) contains 9g total carbs, 3g net carbs, 2g fat, 4g protein, and 80 calories.

What kind of soup can you eat on a keto diet? ›

These cozy soup recipes are seriously indulgent, but they're all keto-friendly.
  • Low-Carb Chicken Pot Pie Soup. ...
  • Creamy Roasted Garlic and Mushroom Soup with Bacon. ...
  • One-Pot Creamy Meatball Soup. ...
  • Vegetable Soup. ...
  • 30-Minute Roasted Garlic Cauliflower Chowder. ...
  • Low Carb Lasagna Soup. ...
  • Instant Pot Keto Stuffed Pepper Soup.
Dec 2, 2022

What vegetable has the lowest carbs? ›

Some vegetables with the lowest amount of carbohydrates include mushrooms, zucchini, cauliflower, lettuce, kale, and cucumbers.

Which vegetable has less carbs? ›

What vegetables are low in carbs? Most leafy greens like spinach, cabbage, and kale are low in carbs as well as the rest that are in the chart above. Potatoes, corn, peas, and squash are higher carb veggies.

Can you eat unlimited vegetables on keto? ›

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Is Cabbage good for keto? ›

Cabbage is delicious when stuffed into keto fajitas, used in soups, or made into coleslaw with a rich, creamy high-fat dressing that's keto-friendly. It has 2 grams of net carbs per cup shredded, so you can eat a lot in one sitting without falling out of ketosis, says Dixon.

Can you eat carrots on keto? ›

The bottom line. Carrots can be eaten on keto, but it may be difficult to include them regularly or in large quantities, as they contain a fair amount of carbs. Some less starchy alternatives to enjoy raw or cooked include celery, broccoli, and cauliflower.

Does homemade vegetable soup have a lot of carbs? ›

Vegetable Soup (1 cup) contains 11.9g total carbs, 9.8g net carbs, 4.5g fat, 4.1g protein, and 98 calories.

How do you calculate carbs in homemade soup? ›

Once you see how it works, it's a pretty easy idea. The answer to “how do you count carbs in homemade food?”: add the number of carbs of the individual ingredients together, and divide that number by the number of servings.

Is homemade split pea soup high in carbs? ›

Split pea soup

Peas are starchy veggies, which means you'll be getting a hefty amount of carbs (26 grams per cup) along with other nutrients like fiber.

What is the best cheese to eat on keto? ›

Some cheeses suit the keto diet better than others. This mainly comes down to their carb and fat content and level of processing. The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties.

What can I use to thicken my keto soup? ›

To thicken a keto soup without using flour or cornstarch, consider using xanthan gum, guar gum, or cream cheese. These low-carb thickeners add richness and texture without compromising ketosis.

Can I eat peanut butter on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What is the healthiest soup to eat on a diet? ›

6 delicious and healthy soups
  • Chicken Vietnamese Pho.
  • Green spring minestrone.
  • Herb and yoghurt-based soup.
  • Lamb shank and barley soup.
  • Pumpkin soup with star croutons.
  • Lentil and vegetable soup with crusty bread.
Apr 26, 2020

Can you eat soup on a no carb diet? ›

An almost no carb egg drop soup makes the perfect no carb meal or no carb dinner. Super filling and easy, this keto soup recipe is healthy, has 52 calories, and 0.6 net carbs. Gluten free, paleo, and low carb too.

What kind of can soup can a diabetic eat? ›

Hearty Tomato Soup with Beans & Greens

Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.

Can soup be low carb? ›

Forget Chicken Noodle Soup and start considering Vegetable Cabbage Soup, Roasted Butternut Squash Soup and Cauliflower Leek Soup, they're low carb and beyond delicious. Not to mention, insanely easy to make. Perfect if you're looking to cut down on carbs, and the ultimate lunchtime meals, we can't get enough of them!

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