Low Carb Vegetable Soup In 20 Minutes

Low carb vegetable soup in a bowl





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If you are looking for low carb dishes that is tasty, family-friendly, healthy and best of all easy to make then this low carb vegetable soup ticks all those boxes. 


This low carb veggie soup is something I came up with when I bought a box of assorted coloured cauliflowers in yellow, green and purple.

Just the look of the colourful vegetables filled my heart with joy and I knew I had to do justice to the vibrant spring colours.

We as a family are trying to cut down on our meat intake and include more vegetarian dishes for our dinners.

For this soup recipe, I chopped the cauliflowers into large chunky pieces as it showed the colours well and added my pre-blended homemade Mediterranean spice mix to add extra flavour and health.

Just by adding the spice blend it unknowingly became a delicious flavorsome chunky Mediterranean vegetable soup that was enjoyed by my whole family.

What Low Carb Vegetables For Soup Can You Use?

I wanted to make the vegetable soup colourful and appealing to look at so I decided to keep the vegetables chunky.

You will agree that if a food looks good you know it will be accepted with more openness especially if you have tiny little critical food inspectors at home.

This vegetable soup looked like a comforting fresh spring in a bowl.

I was lucky to find an assortment of colourful cauliflowers in a pack and used them to make this low carb vegetable soup recipe.

I used:

  • Yellow, white, violet and green cauliflowers ( all came in a little pack from the supermarket)
  • Carrots, although not completely low in carb but I added few pieces to bring more colour and a hint of natural sweetness
  • Cherry tomatoes as they are naturally sweet and I did not want to use any additional sweetener to balance the taste.

You do not have to use the same vegetables that I used.

There is a wide selection of low carb vegetables to put in vegetable soup.

Few options of low carb vegetables for soup that go well if following this vegetable soup recipe are:

  • Brocolli
  • Zucchini
  • Green beans
  • Bell pepper ( although it changes the taste a bit)
  • Asparagus

Note that the vegetables listed above can all be cut in large chunky bites.

A bowl of hearty chunky vegetable soup in a clear broth gives the soup a bit of drama.

Chunky meditarranean vegetable soup


Is Vegetable Soup Low Carb?

Depending on the type of vegetables, broth and other ingredients you use for making soup, it can either be a low-fat vegetable soup or a high-calorie dish.

If you stick to low carb vegetables such as mushroom, cauliflower, asparagus, cabbage, zucchini, broccoli and avoid cream, butter and fatty cheese for making soup then you have a vegetable soup low in calories.

Adding 2- 3  teaspoons of healthy Mediterranean spice blend makes this chunky low carb vegetable soup a delicious healthy hearty keto-friendly vegetable soup bowl.

How to Make Low Carb Veggie Soup Kids Friendly?

It is ok to go low carb for adults, but kids need a good balance of carb, protein and vegetables.

To make this a well-balanced meal for my kids, I served some garlic bread and edamame beans on the side to give them their carb and protein requirements.

You can also add some diced boiled potatoes to the soup before serving.

Or add legumes such as chickpeas, green peas, black beans, pinto beans for added protein.

A chunky vegetable soup has many flexibilities. All you need to do is think of ingredients that your family likes and add them to the recipe instead of following it ingredient wise.

Cooking Tips to Make This Chunky Vegetable Soup At Home

  1. To make this soup low in calorie and low carb choose low-calorie vegetables such as cauliflower, sprouts, beans, asparagus, etc.
  2. This is a chunky soup so choose vegetables that can hold shape when boiled.
  3.  The sauteing time for vegetables will depend on the type and cut of the vegetables used. Ensure you do not overcook the vegetables while sauteing.
  4. You can use normal plum tomatoes instead of cherry tomatoes.
  5. You can easily buy a Meditteranean spice mix or make a spice blend of oregano, garlic powder, paprika and add to the broth.  2- 3 teaspoon of this Tan Tan Moroccan seasoning will add a depth of flavour to not only this soup but many other dishes.

  6. If you do not have any broth use a stock cube instead. You can use vegetable, chicken or meat stock cube depending on your dietary preference.
  7. If you are using stock cube add 5 cups of water to 1 cube.
  8. Check the saltiness of the broth if using a stock cube. You may or may not need to add any extra salt.

Step By Step Guide To Make Meditteranean Style Low Carb Vegetable Soup


Low carb vegetables to make low carb vegetable soup


Chop your choice of low carb vegetables in chunky pieces, and grate or chop ginger and garlic.


Saute onion in olive oil or butter


Saute onions in avocado oil or your chosen health fat till translucent


Add giner and garlic to sauteed onions for vegatable soup


Add grated ginger and garlic to onions and continue to saute for another 2 minutes.



Add the cauliflowers and diced carrots to the pan and saute for 4 minutes


Add cherry tomatoes


Add diced cherry tomatoes and cook till the tomatoes become pulpy.


Add vegetable broth and medittaranean spice blend to make Meditarranean style vegetable soup


Add vegetable broth and the pre-blended Meditteranean spice mix to the pan. Cover and cook for 6-7 minutes until the vegetables are cooked but still have a crunch.

To finish and balance taste add some lemon juice.


Low carb vegetable soup in a bowl


Serve hot chunky low-carb vegetable soup with Meditteranean flavour with your choice of side.

Low Carb Vegetable soup recipe

Low Carb Vegetable Soup Recipe

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Cauliflower florets - 1, cut lengthwise
Carrots - 2, diced
Cherry tomatoes - 15, diced
Onions - 1, chopped
Ginger - 1 tsp, grated
Garlic - 3 pods, grated
Meditteranean spice blend - 3 tsp
Broth or stock cube - 5 cups or 1 cube
Avocado oil or olive oil or butter - 2 tbsp
Lemon juice - 2 tsp
Salt & pepper to taste
*Ingredients Needed


Chop the vegetables in chunky pieces and set aside.
Heat your chosen healthy fat in a deep pan.
Saute chopped onions until it becomes translucent. This should take no more than 5 minutes.
Next add the grated ginger and garlic and saute for 2 minutes.
Now add the diced vegetables and saute on high flame for 5 minutes. Ensure that you do not overcook the vegetables.
Now add broth and 3 tsp of the pre-blended Mediterranean spice mix and bring to boil.
Add salt and pepper to taste and boil the vegetables until the vegetables are cooked but still have a crunch.
Add 2 tsp of lemon juice, remove from heat and serve the hearty healthy low-calorie vegetable soup with your chosen side or on its own.