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.
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.
- Place the cut vegetables into the pot along with vegetable broth, water, basil, thyme, sage, and salt.
- 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.
- Stir in spinach and cover for 5 minutes.
- Remove cover and serve. The spinach should be wilted if fresh was used. For frozen spinach, it should be heated.
That's all there is to making this hearty low carb veggie soup!
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.
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.
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.
Low Carb Keto Vegetable Soup
- 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)
- 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.
- 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.
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.
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First Published: December 1, 2017... Last Updated: May 10, 2020