Keto-Friendly Vegetable Broth and Soup Recipes: A Comprehensive Guide

This article provides a comprehensive guide to creating keto-friendly vegetable broth and soup, emphasizing flavor, simplicity, and nutritional value. It includes recipes, tips, and variations to suit different dietary needs and preferences.

Introduction to Keto Vegetable Broth and Soup

Keto vegetable soup and broth offer a nutritious and flavorful option for those following a ketogenic or low-carb diet. These recipes focus on using low-carb vegetables and healthy fats to create satisfying and delicious meals. Unlike traditional vegetable soups that often include high-carb root vegetables, keto versions prioritize non-starchy vegetables to maintain a low carbohydrate count.

The Essence of Keto Vegetable Soup

Many keto vegetable soup recipes are variations on a classic minestrone, but the beauty of this low-carb veggie soup is the simplicity of flavors that allow the vegetables to shine. It strikes the perfect balance between flavor and simplicity.

Key Considerations for Keto Vegetable Broth and Soup

Limiting Root Vegetables

On a low-carb and keto diet, it's important to limit root vegetables, which often feature in regular soups. Carrots are important for flavor and it would be a shame to leave them out.

Vegetable Variety

Vary the vegetables depending on what's in season, what's on offer and what I have in my fridge. You can use more of some and leave out others. Or replace them with alternatives.

Read also: Easy Low-Carb Cheese Crackers

Fresh Herbs

It's possible to replace the fresh herbs with dried herbs. However, I am a huge fan of everything fresh and implore you to give it a try.

Keto Vegetable Soup Recipe

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. There are countless ways of making a really good low carb vegetable soup and this is mine! This simply, fragrant soup strikes the perfect balance between flavour and simplicity and I make it literally all the time.

Ingredients:

• 2 tablespoons 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 tablespoons fresh parsley, chopped
• 3 garlic cloves, minced
• 7 cup / 1.7l chicken broth (or vegetable broth if vegetarian)
• Bay leaves
• Salt and seasoning to taste
• Lemon juice
• Olive oil

Instructions:

1. Sauté Vegetables: Heat 2 tablespoons of butter or olive oil in a non-stick soup pot on medium heat. Add the onion, carrots, leek, and celery and fry for about 5 minutes until they start to soften.
2. Add Remaining Vegetables and Herbs: Add the garlic, zucchini, green beans, chopped thyme, and about ⅔ of the parsley. Sauté for another 3 minutes.
3. Simmer the Soup: Add the cauliflower, broth, bay leaves, salt, and seasoning and bring to the boil. Reduce to a simmer and cook with a lid on for about 15 minutes.
4. Blend for Thickness: Remove half the mixture and bay leaves (discard the bay) and put into a jug and pulse with a stick blender. Alternatively, place in a high-speed blender if you prefer. This thickens the soup and adds flavor.
5. Combine and Finish: Add the pureed soup back into the pan along with the greens and simmer until they soften (about 1 minute).
6. Serve: Mix a squeeze of lemon juice with 1 tablespoon olive oil and swirl into the soup. Top with 1 tablespoon fresh parsley.

Alternative Cooking Methods:

• Crock Pot: Sauté the onions, carrots, garlic, celery, and leeks. Then put the rest of the ingredients in the crock pot or slow cooker and cook for 2 hours.
• Instant Pot: 10 minutes at high pressure are sufficient.

Storage:

Homemade vegetable soup stays fresh in the fridge for up to 4 days. And even better, it is perfect for freezing. Once the soup has cooled down to room temperature, simply portion it out into ziplock bags. Stack the bags on top of each other and freeze until solid. Thaw keto vegetable soup the night before you plan to eat it.

Keto Vegetable Broth Recipe

Homemade vegetable broth is easier than ever to make with this budget-friendly recipe designed for the Instant Pot and slow cooker. Packed with nutrient-rich vegetables like carrots, spinach, green beans, and celery, this vegetable broth is perfect for making vegetarian and vegan soups, stews, gravy, and more. It’s also low FODMAP and onion-free if needed and naturally low sodium, low carb, Keto, gluten-free, and Whole30, making it suitable for a variety of diets.

Ingredients:

• Garlic-infused olive oil (or regular olive oil)
• Carrots, chopped
• Leek greens (or onion), chopped
• Celery, chopped
• Fresh or frozen green beans, chopped
• Spinach leaves
• Parsley
• Dried chives (optional)
• Peppercorns
• Water

Instant Pot Instructions:

1. Sauté: Hit "Sauté" on the Instant Pot. Once the display reads "Hot," add garlic-infused olive oil (or EVOO) and give the pot a quick swirl to coat. If you're using fresh garlic, toss it in and sauté for 30 seconds, stirring to release that delicious aroma. Next, add the carrots, leek greens (or onion), and celery.
2. Deglaze: Hit "Cancel" on the Instant Pot. Slowly pour in 1 cup of water and use a plastic spoon or spatula to scrape bottom of the pot clean if needed.
3. Add Remaining Ingredients: Add the green beans, spinach leaves, parsley, dried chives (if using), and peppercorns. Pour in the remaining 11 cups of water (or more if desired), making sure all the veggies are submerged but staying under the Instant Pot's max fill line.
4. Pressure Cook: Secure the lid, set the valve to "Sealing," and select the "Pressure Cook" or "Manual" button. Set the timer for 45 minutes.
5. Natural Pressure Release: Once the cooking cycle is complete, allow the pressure to naturally release (about 35 minutes).
6. Strain: Carefully ladle the contents of the Instant Pot into a fine mesh sieve set over a large bowl. For an extra clear broth, line the sieve with cheesecloth. Strain out the solids, gently pressing them down in the sieve with the ladle, letting the liquid collect in the bowl below. Discard the solids.
7. Cool and Store: Portion the vegetable broth into containers in your desired quantities. If freezing, be careful to leave some space in the container for the broth to expand when it freezes. Allow broth to cool completely before securing lids and storing in your refrigerator for up to 4-5 days or freezer for up to 6 months.

Slow Cooker Instructions:

1. Sauté: Place a large stock pot or Dutch oven on medium heat on the stovetop. Once hot, add garlic infused olive oil (or EVOO) and swirl the pot to coat. If using garlic, add and sauté for 30 seconds, stirring constantly. Then add the carrots, leek greens (or onion), and celery.
2. Slow Cook: Transfer the sautéed vegetables to the slow cooker. Add the green beans, spinach leaves, parsley, dried chives (if using), and peppercorns. Pour in the remaining 11 cups of water (or more if desired), making sure all the veggies are submerged.
3. Cook: Cover the slow cooker with the lid. Slow cook for 6-8 hours on low or 3-4 hours on high. The longer it cooks, the more flavorful the broth will be.
4. Strain: Carefully ladle the contents of the slow cooker into a fine mesh sieve set over a large bowl. For an extra clear broth, line the sieve with cheesecloth. Strain out the solids, gently pressing them down in the sieve with the ladle, letting the liquid collect in the bowl below. Discard the solids.
5. Cool and Store: Portion the vegetable broth into containers in your desired quantities. If freezing, be careful to leave some space in the container for the broth to expand when it freezes. Allow broth to cool completely before securing lids and storing in your refrigerator for up to 4-5 days or freezer for up to 6 months.

Stovetop Instructions:

1. Sauté: In a large stockpot, sauté the carrots, celery, and onion in olive oil until softened.
2. Simmer: Add the vegetable scraps, water, and bay leaf. Bring to a boil, then reduce heat and simmer for 1-2 hours.
3. Strain and Store: Strain the broth and store as directed above.

Tips and Tricks for Enhancing Flavor

• Sautéing Vegetables: The secret to this veggie broth, is to cook up your veggies before you add the water into the stock pot. This is what gives this veggie broth that incredible depth of flavors.
• Vegetable Scraps: Save money by using vegetable scraps like carrot peels, celery ends and leaves, and herb stems instead of whole vegetables to make broth. Collect these scraps as you cook and store them in a freezer-safe zip top bag or airtight container.
• Aromatics: Add herbs like thyme, bay leaves, or rosemary for more depth. A splash of lemon juice at the end can brighten the flavor.

Variations and Adaptations

Low FODMAP Version

Use garlic-infused olive oil instead of garlic and leek greens instead of onions.

Read also: Keto Calorie Counting: A Detailed Guide

Vegetarian/Vegan

For a keto vegetarian soup use vegetable stock, otherwise I recommend chicken stock for deeper flavor.

Other Keto Soup Recipes:

• Creamy Keto Roasted Cauliflower Soup - Instead of loading this soup up with cheese for flavour, I have opted to roast the cauliflower instead of cooking it. This gives the soup a superb nutty note.
• Low Carb Keto Turkey Soup - A creamy soup that uses leftover turkey. This recipe also works well with chicken.
• Keto Bacon Cheeseburger Soup Recipe - Some low carb recipes are like a hug in a bowl! A rich soup that's made with ground beef and a tomato base.
• Keto Roast Chicken Soup - My remedy when I need a low carb soup recipe that nurtures the body and the soul. This keto chicken vegetable soup recipe consistently gets 5 star reviews. So tasty and so good for you!

Read also: Magnesium Supplements for Keto

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