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    Home / Recipes / Low Carb Soups

    Keto Vegetable Soup (Instant Pot or Stove Top)

    By Lisa MarcAurele · Jul 7, 2020 · 6 Comments

    1.9K shares
    Jump to Recipe
    keto vegetable soup recipe

    A chunky keto vegetable soup that's easy to make in the Instant Pot or on the stove top. It's a comforting meatless low carb meal idea that warms you up from the inside out.

    keto vegetable soup pintrest image
    Article Index
    • How to make keto vegetable soup
    • Cooks tips
    • Recipe Variations
    • Slow cooker veggie soup
    • Instant Pot Low Carb Soup Recipes
    • Recipe

    A ketogenic diet doesn't have to be loaded with meat. There's plenty of low carb veggie options.

    In fact, there's no reason why you can't enjoy vegan and vegetarian meals while keeping carbs in check.

    For a meatless lunch or light dinner, try this hearty keto vegetable soup. It's loaded with veggies yet has just 7 grams net for each two cup serving.

    If you use an electric pressure cooker, the cooking time is just 10 minutes on high pressure. But the soup can also be simmered on the stove if you don't have an Instant Pot.

    How to make keto vegetable soup

    You'll start out by preparing your veggies:

    • Chop up vegetables. Turnips, onion, celery, carrots, and green beans were used.
    chopping veggies
    • Place the cut vegetables into the pot along with vegetable broth, water, basil, thyme, sage, and salt.
    vegetables and other ingredients in pot
    • Allow to cook until vegetables are tender. For the Instant Pot, this takes about 10 minutes at high pressure followed by a natural pressure release. On the stove, it's about 75 to 90 minutes at a simmer.
    cooked keto veggie soup
    • Stir in spinach and cover for 5 minutes.
    adding spinach to soup
    • Remove cover and serve. The spinach should be wilted if fresh was used. For frozen spinach, it should be heated.
    keto vegetable soup

    That's all there is to making this hearty low carb veggie soup!

    Cooks tips

    You want to be careful not to overcook the vegetables so they don't get mushy. I found ten minutes at high pressure was just enough time as the vegetables do cook as the pot comes up in pressure.

    Since soups are typically simmered for a while on the stove. I decided to let the soup sit in the electric pressure cooker after the cooking cycle was done before opening the pressure relief valve.

    Fresh or frozen vegetables can be used. I didn't have a lot of fresh vegetables on hand so I grabbed a one pound bag of frozen cut green beans. And I used a one pound bag of frozen chopped spinach leaves.

    Low carb vegetable soup Instant Pot

    Recipe Variations

    To thicken the base and add flavor, organic pumpkin puree is added. It does add some carbs, so you can leave it out of the vegetable soup if you are strict keto.

    Green beans are also a bit heavier in carbs than other low carb vegetables. So, you can leave them out or replace with a lower carb vegetable like asparagus. In fact, what you use in this soup should be the veggies you enjoy eating.

    Kale or bok choy would also be tasty in this soup. So just do a custom blend. Or, you can add in a few bags of frozen mixed veggies to cut back on the prep time. That way, you won't have to do any slicing and dicing.

    bowls overhead with pumpkin

    Slow cooker veggie soup

    If you don't have an Instant Pot, you can slow cook the soup in a Crock Pot. I've provided directions for simmering it on the stove. The slow cooker would be similar.

    To slow cook this keto vegetable soup, just dump all the ingredients into the pot and cook on low. It should be ready in 3-4 hours. If you are worried about any of the veggies getting mushy or overcooked, just add them in during the last 30 minutes of slow cooking.

    Although you can cook this soup on the stove or in a slow cooker, I prefer using the electric pressure cooker. It's fairly automated and faster than the other two ways.

    Instant Pot Low Carb Soup Recipes

    Do you own an Instant Pot or other electric pressure cooker? If so, you may enjoy these other low carb soup recipes too:

    • Paleo White Chicken Chili is a hearty dairy-free soup that uses cauliflower puree as a thickener.
    • Chicken Thigh Soup is a simple dish that that can be prepped quickly and cooked fast in the electric pressure cooker.
    • Chicken Kale Soup uses pureed onions to add flavor and a creamy base without dairy.
    • Keto Taco Soup provides all the flavor you love without the need for a tortilla shell!
    • Beef Soup combines veggies with chunks of meat in a hearty dish that's full of flavor.

    Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

    Recipe

    Low carb vegetable soup

    Low Carb Keto Vegetable Soup

    5 from 3 votes
    A chunky keto friendly vegetable soup that's easy to make in the Instant Pot or on the stove top. This AIP paleo recipe is a comforting dish that's simple to prepare.
    Prep Time:10 mins
    Cook Time:1 hr 40 mins
    Total Time:1 hr 50 mins
    Course: Soup
    Cuisine: American
    Print Pin Review Recipe Save Recipe View Collections
    Servings: 12 people
    Calories: 51

    Video

    Ingredients

    • 1 large turnip cubed
    • 1 small onion chopped
    • 6 stalks celery chopped
    • 1 medium carrot chopped (optional)
    • 15 ounces pumpkin puree
    • 1 pound green beans frozen or fresh
    • 64 ounces chicken bone broth or vegetable broth for vegan
    • 2 cups water
    • 1 tablespoon fresh basil chopped (or 1.5 teaspoons dried)
    • ¼ teaspoon thyme leaves
    • ⅛ teaspoon rubbed sage
    • salt to taste
    • 1 pound spinach leaves chopped (fresh or frozen)
    US Customary - Metric

    Instructions

    Instant Pot:

    • Place all ingredients except spinach into pot. Cover and set for 10 minutes at high pressure.
    • When time is up, allow a 10 minute natural pressure release. Open cover and stir in spinach. Cover for 5 minutes to wilt spinach leaves.

    Stove Top:

    • Place all ingredients except spinach into pot. Bring to a boil. Reduce heat to low and cover. Simmer for 75-90 minutes or until vegetables are tender.
    • Remove from heat. Stir in spinach. Cover for 5 minutes to wilt spinach leaves.

    Notes

    Vegetables can be substituted with other low carb vegetables depending on preferences.
    The pumpkin puree is used to thicken the soup and add flavor but can be omitted to reduce the amount of carbs.
    A slow cooker can also be used. Just slow cook on low for 6 to 8 hours and add in the spinach during the last half hour.

    Low Carb Sweeteners | Keto Sweetener Conversion Chart

    Nutrition

    Serving: 2cups | Calories: 51 | Carbohydrates: 10g | Protein: 3g | Sodium: 617mg | Potassium: 590mg | Fiber: 3g | Sugar: 3g | Vitamin A: 10270IU | Vitamin C: 31.8mg | Calcium: 85mg | Iron: 2.3mg

    Additional Info

    Net Carbs: 7 g | % Carbs: 70 % | % Protein: 30 % | % Fat: 0 % | SmartPoints: 2
    Values
    Array
    (
        [serving_size] => 2
        [calories] => 51
        [carbohydrates] => 10
        [protein] => 3
        [sodium] => 617
        [potassium] => 590
        [fiber] => 3
        [sugar] => 3
        [vitamin_a] => 10270
        [vitamin_c] => 31.8
        [calcium] => 85
        [iron] => 2.3
        [serving_unit] => cups
    )
    

    Notes on Nutritional Information

    Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

    Copyright

    © LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

    First Published: December 1, 2017... Last Updated: May 10, 2020

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    Reader Interactions

    Comments

    1. Megan

      October 06, 2018 at 5:37 pm

      5 stars
      This looks great! I agree with the pumpkin, I use it in so many things and will be using it in soups now.

      Pumpkin pasta sauce from Sarah Kramer's La Dolce Vegan is my favourite. I put it on zuccini noodles for a lower carb version.

      Reply
      • Lisa

        October 06, 2018 at 6:32 pm

        Yum! I've made pumpkin lasagna and it was amazing.

        Reply
    2. Doris

      August 26, 2018 at 8:40 am

      Pumpkin is one of the things not in my diet. Any ideas for a good substitute?

      Reply
      • Lisa

        August 26, 2018 at 6:37 pm

        You can use some tomato puree to thicken up the base.

        Reply
    3. D

      December 20, 2017 at 7:57 pm

      Thank you

      Reply
      • Lisa

        July 15, 2018 at 11:09 am

        You're welcome D!

        Reply

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