Delicious and Nutritious Vegan Keto Soup Recipes

In the realm of healthy eating, vegan keto soup recipes stand out as a delightful and versatile option. These recipes not only cater to those following vegan and ketogenic diets but also offer a flavorful and nutritious meal suitable for various dietary preferences.

The Allure of Vegan Keto Soup

Vegan keto soups provide a unique blend of benefits. They are low in carbohydrates, aligning with the ketogenic principle of minimizing carb intake to induce ketosis. Simultaneously, they exclude animal products, adhering to veganism. This combination results in soups rich in healthy fats, fiber, and essential nutrients, perfect for those seeking a light yet filling meal.

Key Ingredients and Their Benefits

The foundation of any great soup lies in its ingredients. Vegan keto soups utilize a variety of low-carb vegetables, herbs, and spices to create flavorful and nutritious dishes.

• Cauliflower: This versatile vegetable is a staple in keto cooking. Roasting cauliflower gives the soup a superb nutty note.
• Broccoli: Whether fresh or frozen, broccoli adds a hearty texture and is packed with vitamins A, C, and E.
• Kale: A nutritional powerhouse, kale is rich in antioxidants and vitamins A, B6, K, and C.
• Spinach: Another leafy green packed with vitamins and minerals.
• Green Beans: These add a satisfying crunch and are low in carbs.
• Zucchini: A mild-flavored vegetable that blends seamlessly into soups.
• Celery: Adds a subtle, savory flavor and a satisfying crunch.
• Carrots: While root vegetables are often avoided on keto, a small amount of carrots can enhance the flavor.
• Onion and Garlic: These aromatics form the base of many soups, providing depth and flavor. Both contain sulfur, which assists the body in expelling heavy metals.
• Ginger: Known for its anti-inflammatory properties and ability to calm the stomach.
• Thyme and Parsley: These herbs add freshness and are rich in vitamins and antioxidants.
• Nutritional Yeast: Offers a cheesy flavor and is high in protein and B vitamins.
• Avocado: Adds creaminess and healthy fats to the soup.
• Coconut Milk and Cream: These dairy-free alternatives provide a creamy texture and richness.

Recipe Highlights

Keto Vegetable Soup

This soup is a classic that you'll want to make time and time again. It's lighter and healthier than many keto veggie soups as it doesn't contain cream or cheese. This fragrant soup strikes the perfect balance between flavor and simplicity.

Ingredients:

• 2 tablespoon butter or extra virgin olive oil
• 1 small yellow onion, finely diced
• 2 medium carrots, peeled and diced
• 1 small leek, diced
• 3 medium stalks celery, diced
• 1 zucchini, diced
• ½ cup green beans, chopped
• 3 cups cauliflower, chopped into small florets
• 1 cup kale, chopped
• 1 tablespoon thyme leaves, chopped
• 1 tablespoon rosemary, chopped
• 3 tablespoon fresh parsley, chopped
• 3 garlic cloves, minced
• 7 cup chicken broth or vegetable broth

Instructions:

1. Heat butter or olive oil in a soup pot and sauté onion, carrots, leek, and celery until softened.
2. Add garlic, zucchini, green beans, thyme, and parsley.
3. Add cauliflower, broth, bay leaves, salt, and seasoning, and bring to a boil.
4. Simmer until vegetables are tender.
5. Remove half the mixture, discard bay leaves, and blend with a stick blender.
6. Return blended mixture to the pot and simmer.
7. Mix lemon juice with olive oil and swirl into the soup. Top with fresh parsley.

This keto vegetable soup is ready in just 30 minutes and contains just 7.6g net carbs per generous serving.

Read also: Vegan Diet for Diabetes Management

Creamy Cauliflower Soup

This soup is fresh, nutrient-dense, and great for many different diets. Cauliflower combined with the brightness of ginger and creaminess of coconut milk is absolutely divine. It is fresh without necessitating an extra trip to the store, nutrient-dense while being tasty, and great for many different diets!

Ingredients:

• Sweet onions
• Olive oil
• Garlic
• Ginger
• Cauliflower
• Coconut milk
• Coconut cream
• Basil
• Salt
• Garlic powder

Instructions:

1. Slice sweet onions and sauté in olive oil.
2. Add garlic and ginger to the pan.
3. Blend softened cauliflower with coconut milk until smooth.
4. Add remaining coconut milk, coconut cream, onion-garlic-ginger mix, and basil to the blender.
5. Blend until smooth.
6. Add salt and garlic powder to taste.
7. Serve with fresh basil as garnish.

Green Detox Kale Soup

This soup is vegan, keto-friendly, and packed with nutrient-dense veggies and anti-inflammatory properties.

Ingredients:

• 1 tablespoon minced garlic
• 1 onion
• ½ cup extra virgin olive oil
• 2 liters bone broth or vegetable broth
• 2 carrots
• 6 celery stalks
• 1 bunch kale
• 1 bunch parsley
• 1 tablespoon minced ginger
• 1 lemon
• Turmeric

Instructions:

1. Sauté onion and garlic in olive oil.
2. Add carrots, celery, kale, parsley, ginger, and lemon juice.
3. Add bone broth or vegetable broth and simmer for 30 minutes.
4. Blend the soup until smooth.
5. Stir in turmeric and serve.

Spicy Keto Cream Soup

Perfect in any season, this spicy keto cream soup packs in lots of veggies, it’s very easy to make and can be served both hot or cold.

Ingredients:

• 300 g frozen green peas
• 100 g frozen green beans
• 150 g frozen broccoli
• 10 cm leeks (sliced)
• 2 carrots (sliced)
• 1 stick celery (sliced)
• 1/3 small celery root (peeled, chopped)
• 1 big avocado (skin and seed removed)
• Black pepper (to taste)
• 1/2 chili pepper (chopped)
• 1 tsp Himalayan salt

Instructions:

1. In a cooking pot, add broccoli, green peas, green beans, leeks, carrots, and celery.
2. Bring to a boil and cook until the celery becomes tender.
3. Remove from heat, drain the water, and set the veggies aside to cool down.
4. Add cooked veggies into your blender, together with avocado, spices, and salt.
5. Puree everything until you obtain the desired creamy consistency.
6. Transfer soup into a dedicated soup bowl and portion from there.

Vegan Keto Tofu Noodle Soup

This warm, nutrient-dense soup is a go-to meal when you're feeling sick! It's easy to make and always makes you feel better. The recipe is also very adaptable to whatever you have on hand.

Ingredients:

• 1 tbsp olive oil
• 1/2 block ~7oz/~200g sprouted tofu, cubed
• 2 large stalks ~130g celery, sliced
• 1 large ~75g carrot, sliced
• 2 cups ~140g shredded cabbage
• 1 7- oz 198-g package shirataki noodles
• 2 cups vegetable broth
• 1 cup water
• 1 tbsp poultry seasoning blend or seasoning of choice
• 1 tsp fresh grated ginger
• 1 tsp crushed garlic
• Garnish suggestions: salt and pepper to taste, scallions, parsley, chives, additional grated ginger

Instructions:

1. Add all ingredients to your instant pot or other pressure cooker, stir to mix around a little bit.
2. Close the IP, making sure the vent is set closed as well, and set to pressure cook on high for 5 minutes.
3. Let the instant pot vent naturally before carefully removing the lid.
4. Seasoning with salt and pepper and garnish as desired.

Green Immune Boosting Soup

This easy low-carb soup can be very easily adapted to be vegan keto, with adaptions listed below and can be frozen in portions for easy meal prepping. Enjoy!

Read also: Vegan Diet for Bodybuilding

Ingredients:

• 2 tbsp virgin coconut oil or ghee
• 500 g frozen broccoli florets or fresh broccoli
• 1 package frozen spinach, defrosted and drained
• 1 package frozen kale or fresh kale, chopped finely
• 3 celery stalks, trimmed
• 2 cloves garlic, minced
• 2 tbsp grated fresh ginger
• 1 can full-fat coconut milk
• 3 cups chicken stock or vegetable stock
• 1 tsp ground turmeric
• 1 cup chopped parsley, divided
• Sea salt and ground pepper, to taste
• 6 tbsp Greek yogurt or coconut yoghurt
• 6 tbsp toasted hemp seeds or pumpkin seeds
• Chili flakes, to taste

Instructions:

1. Prepare all the ingredients. Chop the kale (if using fresh) and remove the hard stems. Squeeze out any excess juices from the spinach.
2. Dice the celery and finely chop the garlic.
3. Add to a heavy pot along with the coconut oil and cook over medium-high heat until celery is softened.

Vegan Low Carb Creamy Broccoli Soup

A delicious creamy, low carb vegan broccoli soup that’s soy free, dairy free and super easy to make!

Ingredients:

• 2 tbsp extra virgin olive oil
• 200 g celery chopped
• 1/2 tsp garlic pepper
• 1/2 tsp onion powder
• 454 g broccoli florets chopped (1 pound)
• 2 cups veggie stock (I used Better Than Bouillion)
• 1.5 cups cashew cream
• 1/4 cup nutritional yeast
• Salt and pepper to taste
• Red pepper flakes and smoked paprika for garnish optional

Instructions:

1. Heat the oil in a heavy soup pot or Dutch oven over medium heat. Add the celery and cook for about 5 minutes, until the celery has softened. Stir in the garlic and onion powders and cook for another minute.
2. Add the broccoli, vegetable stock and cashew cream. Cover and cook another 20 minutes, stirring occasionally, until the broccoli has completely softened.
3. Turn off the heat, add in the nutritional yeast and blend the soup with an immersion blender until smooth. Alternatively, carefully pour the soup into a blender and blend until smooth. Season with salt and pepper to taste.
4. Divide the soup among four bowls, and garnish with paprika and pepper.

Dairy-Free Keto Instant Pot Soup Recipes

For those who prefer the convenience of an Instant Pot, there are numerous dairy-free keto soup recipes to explore. These recipes are divided into categories such as beef and pork soups, chicken soups, veggie-full and vegan soups, and seafood soups. Some notable recipes include:

• Keto Instant Pot Zuppa Toscana
• Low-Carb Beef Bourguignon Stew
• Instant Pot Cabbage Soup with Ground Beef
• Paleo Instant Pot Chicken Fajita Soup
• Instant Pot Green Chile Chicken Chowder
• Keto Instant Pot Clam Chowder
• Vegan Instant Pot Cauliflower Soup

Tips for Making the Perfect Vegan Keto Soup

• Vary the Vegetables: Don't be afraid to experiment with different vegetables based on what's in season or available in your fridge.
• Use Fresh Herbs: Fresh herbs add a burst of flavor that dried herbs can't replicate.
• Adjust Seasoning: Taste and adjust the seasoning as needed to achieve the desired flavor profile.
• Blend for Creaminess: Use an immersion blender or regular blender to achieve a creamy texture.
• Store Properly: Homemade vegetable soup stays fresh in the fridge for up to 4 days and can be frozen for longer storage.
• Consider the Instant Pot: Use the Instant Pot for a faster and more convenient cooking process.

Read also: Lose Weight with Veganism

tags: #vegan #keto #soup