A chunky low carb vegetable soup that’s easy to make in the Instant Pot or on the stove top. It’s an AIP paleo friendly recipe that’s simple to prepare.
I’ve been using my electric pressure cooker a lot lately to make homemade bone broth. With hunting season in full swing, I’ve used deer bones to make a few batches of broth. It works out great in my low carb beef stew using venison as the meat.
But, my husband needed a change from all the deer meat, so I roasted a whole chicken in the oven for a weekend dinner. And, I always save the carcass to use for making some chicken stock for soups and stews.
I ended up with a lot of homemade stock to use. So, I came up with a simple low carb vegetable soup made in the Instant Pot. The recipe can also be cooked on the stove top or a slow cooker.
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.
I didn’t have a lot of fresh vegetables on hand so I grabbed a one pound bag of frozen cut green beans. And, there was a one pound bag of frozen chopped spinach leaves in my freezer so I used that too.
One of the things I’ve started to use in my soups and stews is organic pumpkin puree. It thickens the base and adds a nice flavor. That’s why I used it in this low carb vegetable soup. Plus, it’s AIP paleo friendly.
The first time I used pumpkin in place of tomato was in my turkey pumpkin chili. I’ve been hooked on using pumpkin ever since. It does add some carbs, but with most vegetable carbs, I don’t find it to be an issue for me.
I’ve also made a pumpkin lasagna using meatza noodles. It’s one of my favorite lasagna recipes of all time. I’m not sure how a pumpkin pizza would taste, but I have seen a recipe for pizza sauce made with beets and pumpkin.
The 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 low carb vegetable 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.
If you don’t have an Instant Pot, you can just cook this keto soup on the stove or slow cook it in a Crock Pot. I’ve provided directions for simmering it on the stove. The slow cooker would be similar.
To slow cook this 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. It took me a while to get comfortable pressure cooking, but now I’m hooked.
Do you own an Instant Pot or other electric pressure cooker? If so, you’ll find a great collection of recipes posted daily on my pressure cooker recipe Facebook page.
Low Carb Vegetable Soup Recipe (Instant Pot or Stove Top) – AIP Paleo
Low Carb Vegetable Soup (Instant Pot or Stove Top)
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)
- 1/4 teaspoon thyme leaves
- 1/8 teaspoon rubbed sage
- salt to taste
- 1 pound spinach leaves chopped (fresh or frozen)
Low Carb Sweeteners | Keto Sweetener Conversion Chart
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
Nutrition
Additional Info
- Net Carbs 7g
- % Carbs: 70%
- % Protein: 30%
- % Fat: 0%
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Note 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.
Megan says
October 6, 2018 at 5:37 pmThis 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.
Lisa says
October 6, 2018 at 6:32 pmYum! I’ve made pumpkin lasagna and it was amazing.
Doris says
August 26, 2018 at 8:40 amPumpkin is one of the things not in my diet. Any ideas for a good substitute?
Lisa says
August 26, 2018 at 6:37 pmYou can use some tomato puree to thicken up the base.
D says
December 20, 2017 at 7:57 pmThank you
Lisa says
July 15, 2018 at 11:09 amYou’re welcome D!