Keto Carrot Soup Recipes: Delicious and Nutritious Options

Carrots, while often perceived as a high-carb vegetable, can be enjoyed in moderation on a ketogenic diet. They offer a wealth of essential nutrients, including vitamins A, C, K, B6, folate, niacin, potassium, calcium, phosphorus, magnesium, and fiber. This article explores various keto-friendly carrot soup recipes that are not only delicious and comforting but also easy to prepare.

Creamy Keto Cauliflower and Carrot Soup

This soup is a quick and simple meal option perfect for busy weeknights.

Ingredients:

• Cauliflower
• Carrots
• Garlic
• Spices
• Vegetable Broth
• Cream Cheese (optional)
• Thyme (for garnish)

Instructions:

1. Combine cauliflower, carrots, garlic, spices, and vegetable broth in a pot.
2. Bring to a boil, then simmer until the vegetables are tender.
3. Puree the soup using an immersion blender until smooth and creamy.
4. Serve hot, garnished with thyme and a dollop of cream cheese, if desired.*Store the soup in an airtight container or a bowl covered with saran wrap in the fridge.

Best Creamy Carrot Soup Recipe

This recipe emphasizes a balance of savory and sweet flavors, achieving a creamy texture without the use of cream.

Ingredients:

• 6 Tablespoons Salted Butter
• 1 1/2 cups Yellow Onion (approx. 1 medium onion)
• 4 cups Carrots (approx. Heat a large pot on low heat. For reference, my stove's dial goes from Low, 1, 2…-…10. When making this soup I put it on 3½.Chop the onion (size and shape don't matter) and peel the garlic. Peel and slice the carrots into rounds. When the carrot gets too thick, slice them in half lengthwise and slice into half-moons.Add the butter to the pot. When the butter coats the surface, add the onions and garlic in an even layer. Cook for 5 minutes, stirring halfway through.Add the carrots and broth to the pot. Cover with a lid. Turn the heat to high to bring to a boil, then turn down to simmer. Simmer for 10 minutes or until carrots break apart with a fork.Carefully transfer soup contents into a blender. Add the salt and pepper. Cover and blend, starting on low speed, and increase slowly until the highest speed is reached. Blend until smooth and creamy; no more than 3 minutes. About Traci HoustonTraci is currently a Masters student in Nutrition & Dietetics to become a registered dietitian.
• Pacific Foods Vegetable Broth (Low Sodium)
• Salt and Pepper to taste

Instructions:

1. Heat a large pot on low heat, ensuring the butter doesn't burn.
2. Chop the onion and peel the garlic. Peel and slice the carrots into rounds. When the carrot gets too thick, slice them in half lengthwise and slice into half-moons.
3. Add the butter to the pot. When the butter coats the surface, add the onions and garlic in an even layer. Cook for 5 minutes, stirring halfway through.
4. Add the carrots and broth to the pot. Cover with a lid. Turn the heat to high to bring to a boil, then turn down to simmer. Simmer for 10 minutes or until carrots break apart with a fork.
5. Carefully transfer soup contents into a blender. Add the salt and pepper. Cover and blend, starting on low speed, and increase slowly until the highest speed is reached. Blend until smooth and creamy; no more than 3 minutes.
6. Blend until smooth and creamy.

Low Carb Vegan Carrot Soup

This recipe combines carrots with kohlrabi or cauliflower for a lower-carb option, incorporating hemp seeds for a creamy texture, protein, omega-3 fatty acids, and fiber.

Ingredients:

• 1 1/2 cups chopped carrots (~200g)
• 1 1/2 cups chopped peeled kohlrabi (or cauliflower!), ~200g
• 1/4 cup hemp seeds (40g)
• 3 cups vegetable stock (720ml)
• 2 tbsp olive oil
• 1/2 tsp garlic powder or 2 minced cloves of garlic
• 1/2 tsp onion powder
• 1 tbsp Herbes de Provence
• Salt and pepper to taste

Instructions:

1. Add olive oil to a pot on medium heat.
2. Toss in carrots, kohlrabi (or cauliflower), garlic, and onions.
3. Cook for about 5 minutes, stirring frequently.
4. Pour stock over this mixture and continue to cook, covered, until the carrots and kohlrabi are soft.
5. Remove from the heat and let cool for a few minutes, then add in the hemp seeds.
6. Either blend with an immersion blender or carefully pour into a blender and puree.

Keto Roasted Carrot Soup

Roasting the carrots enhances the flavor of this soup, creating a richer and more complex taste.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Carrots
• Olive Oil
• Salt and Pepper
• Chicken Broth
• Heavy Cream (or coconut/almond milk for dairy-free)
• Butter (optional)

Instructions:

1. Preheat oven to 425-degrees, to roast the carrots.
2. In a large bowl, toss the whole carrots with enough olive oil to coat the carrots evenly, about 2 tablespoons, and then season with the salt and pepper.
3. Place the carrots in a roasting pan or sheet and bake at 425-degrees for about 45 minutes or until they are fork-tender and lightly browned on some parts. Allow for some slight charring as this gives the soup a depth of flavor.
4. After the carrots have fully cooked and cooled cut them into small enough pieces so that they can fit your blender.
5. Puree the carrots at the puree setting of your blender along with 1 ½ cups of the chicken broth, and blend until well combined.
6. Cook until the soup returns to a low simmer.

Dairy-free Option:

Swap the heavy cream for some coconut or almond milk and reduce the total amount of broth to only 2 cups since it's not as thick as heavy cream. Note that you may have to cook the soup longer in order to allow it to reduce and thicken if using dairy-free milk.

Vegetarian/Vegan Option:

For a vegetarian version swap the chicken broth for vegetable broth. For a vegan option, swap the chicken broth for vegetable broth use almond or coconut milk in place of the heavy cream, and leave out the butter.

Creamy Carrot Soup

This recipe emphasizes simplicity and speed, making it ideal for a quick and flavorful meal.

Ingredients:

• Carrots
• Chopped Onions
• Garlic
• Fresh Herbs
• Bacon (optional)
• Heavy Cream or Half & Half
• Vegetable Broth
• Salt and Pepper

Instructions:

1. Cook the bacon: Set a soup pot over medium-high heat. Add diced bacon, if using, and cook until crispy. Using a slotted spoon, remove the bacon and set it aside. Keep the bacon drippings in the pot.
2. Add butter and olive oil to the soup pot. Stir in the chopped onions and carrots; cook for 5 minutes, stirring frequently. Add the minced garlic, chili powder, salt, and pepper and stir in the thyme sprigs and vegetable broth; set the heat to high and bring the soup to a boil.
3. Then, lower the heat to medium and cover the pot; cook for 20 minutes or until the carrots are very soft.
4. Remove the thyme sprigs, and, using an immersion blender, puree the soup until completely blended and smooth.
5. Stir in the heavy cream and cook for a minute.
6. Use an immersion blender to puree the soup until smooth and creamy.
7. Garnish: Before serving, top each bowl of carrot soup with the crispy bacon. For a bit of acidity, add a squeeze of lemon juice.

Low Carb Creamy Curry Carrot Soup

This recipe combines the sweetness of carrots with the warmth of Indian curry spices for a flavorful and satisfying soup.

Ingredients:

• Carrots
• Better than Bouillon
• Patak’s Hot Curry Paste
• Water
• Cream

Instructions:

1. Add chopped carrots, Better than Bouillon, curry paste and waterr to a soup pan and bring to boil.
2. Simmer until the carrots are fork tender, about 8 minutes.
3. Add to a high speed blender and blend until smooth and creamy.
4. Pour back into pan and add the cream.

Keto Pumpkin Soup

This dairy-free and vegan-friendly soup features pumpkin as the star ingredient, complemented by carrots and a blend of spices.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients:

• Pumpkin Puree (1, 15 oz. Can)
• Onions
• Ginger
• Carrots
• Garlic
• Broth
• Water
• Coconut Cream
• Butter (optional)
• Spices (to taste)

Instructions:

1. In a large pot or Dutch oven, warm the oil over medium heat until it glistens. Add the chopped onions, ginger and carrots. Place the lid on the pot and cook them about 5 minutes or until they soften, stir occasionally.
2. Stir in the minced garlic. Add the broth, water, and pumpkin. Whisk to combine, then add the spices.
3. Increase the heat to high and bring the soup to a boil. Once it boils, reduce the temperature to low and simmer the soup for 25-30 minutes.
4. Remove from heat.
5. Ladle half of the soup into a high-speed blender. Blend 1-2 minutes, or until smooth. Pour the hot soup into a bowl, then repeat with the second batch.
6. Pour both batches of blended soup back into the pot and stir in the coconut cream and butter (optional).

Tips and Variations:

• Creaminess: For a creamier texture, blend the soup for a longer duration or add a touch of heavy cream, coconut milk, or cream cheese.
• Flavor Boost: Enhance the flavor by adding ginger powder, curry powder, or a blend of fresh herbs like thyme, parsley, or cilantro.
• Spice it Up: Adjust the level of spice by adding chili powder, cayenne pepper, or a dash of hot sauce.
• Vegetarian/Vegan Options: Substitute chicken broth with vegetable broth and use plant-based milk or cream alternatives to create vegetarian and vegan versions.
• Toppings: Garnish with fresh herbs, a dollop of sour cream or Greek yogurt, roasted nuts, or a sprinkle of shredded carrots.

Nutritional Benefits:

Carrot soup offers a range of nutritional benefits, including:

• Vitamins: Rich in vitamin A, vitamin K, and vitamin C.
• Fiber: Carrots are a good source of dietary fiber, promoting digestive health.
• Antioxidants: Contains beta-carotene and other antioxidants that protect against cell damage.
• Low Carb Options: By combining carrots with lower-carb vegetables and using keto-friendly ingredients, these recipes can fit into a ketogenic diet.

Read also: Magnesium Supplements for Keto

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