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Hearty Low Carb Vegetable Soup - Cozy, Flavorful, and Satisfying

Laura
Low carb vegetable soup packed with fresh veggies and bold flavor. A light, comforting recipe that’s nourishing, satisfying, and easy to make.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6 servings

Ingredients
  

  • Olive oil (or avocado oil)
  • Yellow onion (1 medium)
  • Celery (2–3 ribs)
  • Carrots (1–2 small; optional if very strict low carb)
  • Garlic (3–4 cloves)
  • Zucchini (1 large or 2 small)
  • Cauliflower florets (about 3 cups)
  • Green beans (1 cup, trimmed and cut)
  • Diced tomatoes (1 can, 14.5 oz; no-sugar-added preferred)
  • Low-sodium vegetable broth or chicken broth (6 cups)
  • Bay leaf (1)
  • Dried thyme (1 teaspoon)
  • Smoked paprika (1/2 teaspoon)
  • Red pepper flakes (pinch; optional)
  • Fresh spinach or kale (2–3 cups, chopped)
  • Lemon (1, for juice and zest)
  • Fresh parsley or dill (a small handful)
  • Salt and black pepper to taste
  • Parmesan rind (optional, for umami depth)

Instructions
 

  • Prep your vegetables. Dice the onion and celery. Slice the carrots thin. Mince the garlic. Cut zucchini into half-moons, chop cauliflower into small florets, and cut green beans into bite-size pieces.
  • Warm the pot. Heat 2 tablespoons of olive oil in a large soup pot over medium heat until shimmering.
  • Sweat the aromatics. Add onion and celery with a pinch of salt. Cook 4–5 minutes, stirring, until softened and lightly translucent.
  • Add carrots and garlic. Stir in carrots and cook 2 minutes. Add garlic and cook 30 seconds until fragrant, not browned.
  • Bloom the spices. Sprinkle in thyme, smoked paprika, and red pepper flakes. Stir for 30 seconds to wake up the flavors.
  • Build the base. Add diced tomatoes (with juices), broth, bay leaf, and the optional Parmesan rind. Stir and bring to a gentle simmer.
  • Add sturdier vegetables. Stir in cauliflower and green beans. Simmer 10 minutes until they start to tenderize.
  • Add quick-cooking vegetables. Add zucchini and cook another 5–7 minutes, until all vegetables are tender but not mushy.
  • Finish with greens. Stir in spinach or kale and simmer 1–2 minutes until wilted. Remove the bay leaf and Parmesan rind.
  • Brighten and season. Add lemon zest and a squeeze of lemon juice. Taste and adjust with salt and black pepper. If you want more heat, add a pinch of red pepper flakes.
  • Rest and serve. Let the soup sit off heat for 5 minutes so the flavors meld. Ladle into bowls and top with chopped parsley or dill.
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