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All Low Carb Keto Soup Recipes

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All Low Carb Keto Soup Recipes

CABBAGE SOUP

Per serving. Effective Carbohydrates: 2 g
Carbohydrates: 3 g
Fiber: 1 g
Protein: 11 g
Fat: 9 g
Calories: 142

This simple soup is a hit even with cabbage haters! The variations are many: Instead of the beaten egg, slices of hard-cooked egg may be used as a garnish. You can garnish it with cheese or toasted low-carb bread. Use this simple formula and create a variety of interesting soups!

Ingredients:
4 to 6 cups Rich Stock (page 254), any flavor
1 to 1 1/2 cups cooked pork, cut up into bite-sized pieces 2 cups cabbage, chopped
1/2 cup celery, chopped (optional) 1/2 tablespoon parsley flakes Seasoning salt, to taste
Lemon pepper, to taste
Optional ingredients:
A few drops of hot chili oil 1 egg, beaten
Sour cream or yogurt for a garnish

Combine all ingredients except egg in a stock pan with a lid. Cover and simmer for at least 25 minutes, or until cabbage is tender. Uncover and pour egg in, stirring in only one direction. Garnish as desired.

Makes 8 servings

CHEESEBURGER SOUP

Per serving. Effective Carbohydrates: 5 g
Carbohydrates: 7 g
Fiber: 2 g
Protein: 23 g
Fat: 36 g
Calories: 438
This delicious soup recipe was submitted by Connie Pritchett. It is really quick to prepare and seems to taste even better the second time around. It is a family favorite at our house, wonderful for those cold, snowy days!

Ingredients:
1 pound lean ground beef
1 tablespoon coconut oil or lard 2 garlic cloves, minced
3/4 cup chopped onion
3/4 cup 1/4” diced celery
1/2 cup shredded carrots (optional)
2 cups chopped chayote (also called mirliton) squash or yellow summer squash 1 tablespoon fresh basil, chopped or 1 teaspoon dried
1 tablespoon fresh parsley, chopped or 1 teaspoon dried
3 cups beef Rich Stock (page 166) or commercially prepared beef broth 3 tablespoons butter
1/4 cup soy protein isolate or vital wheat gluten flour 2 cups grated Cheddar cheese
1 1/2 cups half-and-half 1 teaspoon sea salt
1 teaspoon ground black pepper or lemon pepper
1/2 cup sour cream
4 slices cooked bacon, chopped (optional)

In a large saucepan brown the beef over medium heat. Drain off the grease and transfer the beef to a bowl; set it aside. In the same pan, melt the coconut oil and cook the veggies and the herbs until just tender, about 10 minutes.

Add the broth and the beef to the pot, and bring them to a low boil over medium heat. Reduce the heat and simmer the soup, covered, for about 20 minutes or until the veggies are nice and soft.

In a small frying pan, melt the butter over medium-low heat. Add the soy protein isolate and cook it, stirring frequently, until it is bubbling slightly. Add the mixture to the soup and bring to a low boil again. Cook it for about 2 minutes, stirring constantly.

Reduce the heat to low and add the cheese, half-and-half, salt, and pepper. Stir the soup until the cheese is melted.

Remove the pot from the heat and add the sour cream. Serve hot with bacon for garnish, if desired.

Makes 6 servings

CHILLED CUCUMBER SOUP

Per serving. Carbohydrates: 4.3 g
Protein: 0.5 g

Ingredients:
2 cucumbers, peeled, seeded, and diced 2 oz cream cheese
2 cups chicken stock, homemade or College Inn 1 cup light cream, or to desired consistency
1 Tbsp chopped dill 2 Tbsp chopped mint 1 Tbsp chopped basil 1 Tbsp lemon zest
Salt and black pepper to taste
1 Tbsp Da Vinci sugar-free mint syrup ( optional) Fresh mint sprigs for garnish

Combine cucumbers and cream cheese in food processor. Blend until almost smooth. Add chicken stock. Blend again. Add enough cream to reach desired consistency. Add herbs and lemon zest. Season to taste with salt and pepper. If you I like it a little sweet, add syrup. Serve in chilled cups garinished with fresh mint sprigs.

Makes 6 servings

CLAM CHOWDER

Per serving. Carbohydrates: 5.2 g
Protein: 2.15 OZ

Ingredients:
4 strips bacon, chopped 2 stalks celery, chopped
3/4 cup peeled and cubed zucchini (1/4 -inch cubes)
1/2 cup chopped leeks 1 bay leaf
1 tsp chopped thyme leaves 16 oz clams, chopped
3 cups chicken stock, homemade or College Inn
3/4 cup heavy cream
2 Tbsp chopped parsley 2 Tbsp chopped scallions 2 drops Tabasco sauce
1 tsp Worcestershire sauce Salt and pepper to taste

Saute bacon in soup pot until almost crisp. Pour off all but 1 Tbsp drippings. Add celery, zucchini, and leeks to pot and saute until they begin to soften, about 5 minutes. Add bay leaf and thyme. Saute briefly. Add clams. Stir to mix. Add stock. Bring to a boil. Reduce heat. Simmer 20 minutes. Stir a little hot soup into cream to warm it, then add warm cream to soup, stirring constantly. Add parsley, scallions, Tabasco, and Worcestershire. Taste. Season with salt and pepper.

Makes about 4-1 cup servings

CLAM CHOWDER

Per serving. Effective Carbohydrates: 7 g
Carbohydrates: 7 g
Fiber: 0 g
Protein: 8 g
Fat: 9 g
Calories: 143
Do you ever wonder, ”What can I do with those leftover broccoli and cauliflower stems?” Try this new take on the old New England favorite!

Ingredients:
3 tablespoons butter
2 cloves garlic, minced
1/2cup sweet onion, chopped
1 cup broccoli and/or cauliflower stems, peeled and cubed (or chopped cabbag e, celery, or cauliflower) and cut into 1/4” to 1/2” pieces
1 1/2 cups stock: Either clam broth (if it doesn’t have any sugar) or chicken,turkey, or pork Rich Stock (page 254)
1/2 pound fresh or frozen chopped clams with juices (or equivalent canned if hey don’t have sugar)
1/4 teaspoon celery seed
1/2 teaspoon sea salt
1 teaspoon lemon pepper
4 drops hot chili oil, or a tiny Pinch of cayenne
2 teaspoons arrowroot powder mixed into 2 tablespoons water 2 pieces bacon, cooked and chopped (optional)
1 cup Almond Milk (page 240), unflavored (just the almonds and the water), or cream

In a medium-sized saucepan, melt the butter over medium-low heat. Add the garlic and onion and cook until translucent, about 3 to 5 minutes.

Add the cubed broccoli and/or cauliflower stems, stock, clams, celery seed, salt, lemon pepper, and chili oil. Cover and cook until the veggies are tender, about 10 minutes.

Add the arrowroot/water mixture and bacon. Simmer, stirring lightly, until thickened. Add the Almond Milk and serve immediately.

CREAM OF ARTICHOKE SOUP WITH TOASTED WALNUTS
Makes 6 servings
Per serving. Carbohydrates: 9.6 g
Protein: 0.9 OZ

Ingredients:
2 Tbsp olive oil 2 Tbsp butter
2 cans artichoke hearts, 14 oz each, drained and chopped 4 Tbsp chopped shallots
1 clove garlic
1 stalk celery, chopped
1/2 cup white wine
4 cups chicken stock, homemade or College Inn 1 cup heavy cream
Salt and pepper to taste
Topping
6 Tbsp coarsely chopped, toasted walnuts 2 tsp chopped parsley
2 tsp chopped mint (optional) 2 tsp chopped celery leaves

Heat olive oil and butter in medium saucepan. Saute artichoke hearts, shallots, garlic, and celery until soft, about 20 minutes. Add white wine. Cook a few more minutes. Add chicken stock. Bring to a simmer. Simmer about 15 minutes. Puree soup in food processor. Return soup to saucepan. Add cream. Heat to desired temperature. Season with salt and pepper. Pour into soup bowls and top with walnuts, parsley, mint, and celery leaves.

Crab Meat Variation

Per serving. Carbohydrates: 10.3 g Protein: 2 oz PRO

Add 8 ounces jumbo lump crab meat (4 gm CRO, 40 gm PRO) to the soup along with the cream.

Makes 8 servings

CREAM OF BROCCOLI SOUP

Per serving (without cream). Effective carbohydrates: 3.6 g
Carbohydrates: 7 g
Fiber: 3.4 g
Protein: 8.2 g
Fat: 4.7 g
Calories: 100

Other vegetables can replace the broccoli: asparagus, spinach, red bell peppers, tomatoes, or more cauliflower (for Cream of Cauliflower Soup). I once made this soup with red Swiss chard stalks, and it was delicious!

Options for garnishing: bacon bits, chunks of chicken or ham, dollops of sour cream, crispy prosciutto or pancetta, pieces of smoked salmon, or a sprinkling of cheese. Blue cheese is great with plain cauliflower, and smoked salmon is elegant on asparagus. Dijon mustard adds a special cheesy zing to the soup without using cheese.

Ingredients: 1 lb cauliflower
1 1/2 lb broccoli
2 Tbsp extra-virgin olive oil 2 garlic cloves, minced
10 cups chicken stock 1 tsp sea salt
1 Tbsp Dijon mustard
1 tsp dried tarragon or other herb Freshly ground black pepper Whipping cream (optional)

Trim the cauliflower and broccoli and chop coarsely. (Peel and use the cauliflower core and the broccoli stems. Save a few tiny broccoli florets for garnishing.)

Heat the oil in a large pot over medium heat. Add the garlic and sizzle until it smells fragrant. Add the cauliflower, broccoli, stock, and salt. Bring to a boil. Reduce the heat and cook at a lively simmer for about 20 minutes, or until the vegetables are tender. Stir in the mustard and tarragon. Let cool slightly.

Working in batches, transfer to a blender and process until smooth. Return the mixture to the pot. (If you’re using a fibrous vegetable like asparagus, you may want to press it through a sieve to make it smoother.) Add the reserved broccoli florets and season to taste with pepper and additional salt. Thin with stock or water if the soup is too thick. Stir in the cream (if using).

Serves 2 as appetizers

CREAM OF BROCCOLI SOUP 2

Per serving. Effective Carbohydrates: 5 g
Carbohydrates: 8 g
Fiber: 3 g
Protein: 3 g
Fat: 6 g
Calories: 107
If you would like Cheesy Cream of Broccoli Soup, simply add 1 ounce Cheddar or Parmesan cheese before thickening.

Ingredients:
4 tablespoons onion, chopped 1 tablespoon butter
2 cups chicken Rich Stock (page 254) or commercially prepared stock 2 cups broccoli, cut into 2 ”pieces
1/2 teaspoon thyme, dried 1 small bay leaf
1/4 teaspoon sea salt
Pinch pepper (way less than 1/8 teaspoon)
1/8 teaspoon garlic powder
1/2 cup Almond Milk (page 240) or cream
1 teaspoon arrowroot powder mixed into 2 tablespoons water, or about 1/2 teaspoon guar gum

In a small saucepan, over medium-low heat, cook the onion in the butter until it is translucent. Pour in the chicken broth. Add the broccoli, thyme, bay leaf, salt, pepper, and garlic.
Bring it to a boil over medium heat; then cover and allow it to simmer for 10 minutes.

Remove the bay leaf and pour half of the hot mixture into a blender container. Cover the blender and place a towel over the top of the container to prevent a heat-induced blowout. (It can be very dangerous!) Blend on medium speed 30 to 60 seconds or until it is smooth.

Pour the soup back into the saucepan. Add the Almond Milk and arrowroot/water mixture and bring to a boil. Remove from heat and serve hot.

DOTTIE’S CREAM OF MUSHROOM SOUP

Makes about 1 cup (240 ml)

Per 1 cup (240 ml). Effective carbohydrates: 10.3 g
Carbohydrates: 12 g
Fiber: 1.6 g
Protein: 6.6 g
Fat: 94.9 g
Calories: 914

This isn’t really a soup that you eat from a bowl. Rather, it˘2019s an excellent replacement for canned cream of mushroom soup in casseroles like Norma Junes Spaghetti Squash Breakfast Casserole (page 13).
It comes from Norma Junes friend Dottie, who says, ”After adding the cream, make sure you simmer it long enough so that the cream is no longer white and takes on the light brownish color of the mushrooms. This recipe can make a very rich, tasty sauce for everything from chicken and meatballs to fish and vegetables.

Ingredients:
2 Tbsp unsalted butter
1/4 lb small mushrooms, thinly sliced
1/2 cup finely chopped celery 2 Tbsp finely chopped onion 1/4 cup chicken stock
3/4 cup whipping cream
Sea salt and freshly ground black pepper

Melt the butter in a medium frying pan over medium heat. Add the mushrooms, celery, and onion and saute for 5 minutes, or until soft. Add the stock and cook over medium-high heat until reduced by half. Stir in the cream; bring to a boil and cook until reduced slightly, stirring frequently. Season to taste with salt and pepper.

Makes 4 servings

ESCAROLE SOUP WITH TURKEY MEATBALLS

Per serving.

Effective carbohydrates: 4.3 g
Carbohydrates: 10 g
Fiber: 5.7 g
Protein: 34 g
Fat: 18.4 g
Calories: 346 I think escarole, chicory, kale, and Swiss chard make delicious soups. The meatballs turn this soup into a meal.
Note: You can use spinach, zucchini, or a combination of both in place of the escarole.

Ingredients:
1 Tbsp extra-virgin olive oil 1/2 cup finely chopped onion 2 garlic cloves, minced
1 tsp chopped fresh rosemary leaves or 1/2 tsp. (2.5 ml) dried rosemary, crumbled 1 1/2 lb escarole, washed, dried, and chopped into 1-inch (2.5-cm) pieces
6 cups chicken stock 1 lb ground turkey
1 large egg
2 Tbsp minced green onion
1 Tbsp finely chopped fresh parsley
1/3 cupfreshly grated Parmesan cheese Sea salt and freshly ground black pepper Lemon slices (optional)

Preheat the oven to 350◦F (175◦C).

Heat the oil in a large pot over medium heat. Add the onion, garlic, and rosemary and cook for 5 min- utes, or until the onion is soft but not brown. Add the escarole and stock. Bring to a boil. Reduce the heat, partially cover the pot, and simmer for about 10 minutes, or until the escarole is tender.

In a medium bowl, mix the turkey, egg, green onion, parsley, and cheese. Form into 1-inch (2.5-cm) balls. Lightly oil a baking dish large enough to hold the meatballs in a single layer. Add the meatballs. Bake for 10 minutes.

Add the meatballs to the soup and simmer, partially covered, for 5 minutes. Season to taste with salt and pepper. Serve garnished with lemon slices (if using).

Makes 6 servings

LISA N.’S DOUBLE ITALIAN SAUSAGE SOUP

Per serving.

Effective carbohydrates: 4.9 g Carbohydrates: 6.4 g
Fiber: 1.5 g
Protein: 25.9 g
Far: 47 g
Calories: 559
Lisa is one of the marvelous moderators at lowcarber. org. She says her whole family (which includes two children under 10) likes this. She also gave me the brilliant tip of using scissors to cut the sausage and bacon into small pieces. Now, why didn’t I think of that?

Ingredients:
1/2 lb hot Italian sausage, cut into small pieces 1/2 lb sweet Italian sausage, cut into small pieces 6 bacon slices, chopped
1/2 cup chopped onion 2 garlic cloves, minced 4 cups chicken stock
1 10-oz package frozen chopped spinach 1 cup whipping cream
Freshly grated Parmesan cheese

In a large heavy saucepan, brown the sausage and bacon pieces over medium heat until no longer pink. Add the onion and garlic and continue to cook for 5 minutes, or until the onion softens.

Add the stock and spinach (which does not have to be thawed). Bring to a boil, then reduce the heat and simmer, stirring occasionally, for 15 minutes, or until the spinach is thawed. Add the cream and heat through, but do not allow the soup to boil. Serve with a sprinkle of cheese.

Makes 8 servings

MOCK CREAM OF MUSHROOM SOUP

I used to use cream of mushroom soup as a base for casseroles and sauces all the time. Once I started on the low-carb lifestyle, though, I gave that up. Now, I can have my favorite sauce standby without the junk that is in canned soups!

You can substitute the mushrooms with just about any veggie you would want to make into a cream soup base: Onions, spinach, asparagus, celery, broccoli, etc. This recipe will substitute for one can of soup in many recipes. You can add 1 or 2 eggs if you need it to have more ”body” for baking or additional half-and-half if you need it thinner for sauces. Be careful, though, it can’t cook for long periods of time or the sauce will break down. It needs to be added to a dish toward the end of the cooking time if it is a stovetop recipe. It bakes just fine.

Ingredients:
1/2 tablespoon lard 1 tablespoon butter
1 cup sliced or chopped mushrooms
1/2 cup finely chopped onion 1/2 teaspoon seasoning salt 1/8 teaspoon lemon pepper
1 cup (8 ounces) sour cream
2 tablespoons half-and-half

Melt the lard and butter over medium heat in a large frying pan. Add the mushrooms, onion, and seasonings; saute for about 10 minutes, until the mixture is quite thick. (It will become saucy, then begin to cook down.) Cook off most of the juices from the veggies, but be careful not to cook it until the mixture is completely dry.

Pour the veggies into a fairly large bowl and allow them to cool for about 3 minutes. Stir in the sour cream and half-and-half, mixing well. Use as desired.

MUSHROOM SOUP WITH PARMESAN CHEESE
Makes 6 servings

Per serving. Carbohydrates: 6.7 g
Protein: 1.6 oz

Ingredients:
1 small onion, minced 2 cloves garlic, minced 2 Tbsp butter
2 Tbsp olive oil
1 lb mushrooms, sliced
1 Tbsp tomato paste (see Note)
4 cups chicken stock, homemade or College Inn 4 oz red wine
1 Tbsp Da Vinci sugar-free caramel syrup Salt and black pepper to taste
1/2 cup freshly grated Parmesan cheese
1/4 cup chopped parsley 4 egg yolks

Saute onion and garlic in butter and olive oil until golden. Stir in mushrooms. Saute 5 minutes. Add tomato paste. Mix well. Add chicken stock. Stir and add wine and caramel syrup. Add salt and pepper to taste. Simmer 20 minutes.

Reserve 2 tablespoons Parmesan cheese and 1 tablespoon parsley to garnish finished soup. Beat together egg yolks and remaining parsley and Parmesan. Stir egg mixture into soup that is just boiling. Garnish and serve.

Note

We usually avoid tomato paste because of its glucose content, but here it adds only 0.5 gram CHO per serving.

QUICK KOREAN-STYLE BEEF AND SPINACH SOUP

Makes 4 servings

If you are a kim chee lover, it is the perfect accompaniment to this soup.

Per serving. Effective carbohydrates: 2.1 g Carbohydrates: 3.9 g
Fiber: 1.8 g
Protein: 19.1 g
Fat: 19.8 g
Calories: 274

Ingredients:
1 Tbsp toasted sesame oil
1/2 lb lean ground beef
1 green onion, finely chopped 1 garlic dove, minced
1 Tbsp soy sauce
3 cups water or chicken stock
1/2 lb fresh spinach, washed and trimmed 2 large eggs, beaten
2 tsp toasted sesame seeds
Sea salt and freshly ground black pepper

Heat the oil in a large heavy pot over medium heat. Add the beef and brown it, breaking up the pieces with a wooden spoon. Add the green onion, garlic, and soy sauce and stir for 30 seconds. Add the water or stock, bring to a boil, and add the spinach. Cover and simmer for 5 minutes.

In a small bowl, mix the eggs and sesame seeds with a fork. Season with salt and pepper. Slowly pour into the pot while swirling the soup with the wooden spoon. Continue to stir for a few minutes until the eggs float to the top and form tiny ”flakes.”

Makes 6 servings

SLURP ’EM UP CABBAGE NOODLES

Per serving. Effective Carbohydrates: 2 g
Carbohydrates: 4 g
Fiber: 2 g
Protein: 1 g
Fat: 8 g
Calories: 87
Kid factor: They slurp just like noodles! Serve these under any of the sauces in this book or your favorite low-carb gravy.

Ingredients: 1/2 head cabbage 1/4 cup butter
1/4 teaspoon lemon pepper
1/2 teaspoon seasoning salt

Slice the cabbage into strips about 1/4” wide, so they resemble fettuccini noodles. Individually separate the pieces of cabbage so that they are not in clumps or chunks. This will allow the water and steam to cook them evenly.

Place the sliced cabbage pieces into a saucepan (or steamer) with about 1/2” of water. Cover the pan with a tightly fitting lid, and cook the cabbage on medium heat for about 8 minutes or until it is tender. The cab- bage needs to be slightly on the soft side-not the normal crisp-tender you would want from a fresh vegetable-in order to achieve the ”noodle” feel.

Drain the cabbage thoroughly. Place the butter into the bottom of a serving bowl and sprinkle the lemon pepper and seasoning salt over it. Add the cabbage, and mix it thoroughly with the butter and seasonings.

Makes 6 servings

TURKEY SOUP

Per serving. Carbohydrates: 4.18 g
Protein: 4.12 OZ

Ingredients:
1 turkey carcass (about 18 oz of turkey meat) 2 stalks celery, cut into large pieces
3 garlic cloves
10 sprigs parsley
1 bay leaf
3 qt water
6 cups chicken stock, homemade or College Inn 1 Tbsp olive oil
1 Tbsp butter
2 stalks celery, chopped 2 Tbsp chopped shallots 2 Tbsp chopped scallions
2 cups mushrooms, sliced 2 cups spinach, chopped
Salt and black pepper to taste
1/4 cup chopped parsley and celery leaves
1/2 cup grated Parmesan cheese

Place turkey carcass, large celery pieces, garlic, parsley sprigs, and bay leaf in stockpot with 3 quarts water. Bring to a boil. Simmer uncovered for about an hour, or until reduced by about one- third. Add chicken stock. Simmer for another hour.

In a separate soup pot, heat olive oil and butter. Saute chopped celery, shallots, and scallions until slightly soft. Add mushrooms and saute about 10 minutes. Strain stock from stockpot into soup pot, reserving the turkey carcass. Take the meat from the bones and cut it into pieces. Add to soup. Simmer for about 15 minutes. Add spinach and simmer another 5 minutes. Season to taste with salt and pepper. Add parsley and celery leaves. Spoon into large soup bowls and top with grated Parmesan.

Makes 6 servings

WONTON SOUP WITHOUT THE WONTONS

Per serving. Carbohydrates: 3 g
Effective Carbohydrates: 1 g
Fiber: 1 g
Protein: 2 g
Fat: 4 g
Calories: 135
We went to a delightful little Chinese restaurant. We wandered into the restaurant, searching for a pay phone, but came back because of the wonderful smells! They served a wonderful Wonton Soup. I skipped the dumplings and enjoyed the delicious vegetables and meats. Theirs had shrimp and pork. You may certainly use those, but this is what I had on hand when I made mine. I actually used the juices and bits and pieces left from a couple of roasted chickens for the base of my soup. Feel free to vary the meats and veggies. Be creative and enjoy!

Ingredients:
2 stalks celery, cut into 1/2” dice 1 medium-sized carrot, (optional) 1 cup broccoli, cut into 1” chunks 1/2 cup green beans
1 small yellow summer squash, diced (about 1 cup) 1 1/2 cups diced cooked chicken
3/4 teaspoon seasoning salt
4-6 cups chicken-based Rich Stock (page 166) or commercially prepared chicken broth 2 cups baby spinach leaves or washed, torn spinach
2 eggs

Place all of the ingredients except the spinach and eggs into a medium-sized saucepan, adding enough stock to cover the veggies. Cover the pan and bring it to a boil.; Reduce it to a simmer until the veggies are just tender, about 10 minutes.

In a small bowl, beat the eggs with a fork until they are frothy. Set them aside.

Add the spinach to the soup and stir to mix. Gently pour the egg mixture over the soup. Allow it to rest for a few seconds before stirring the egg in 1 direction only. Serve hot. Freeze any leftovers or use within days.

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