Minestrone Soup

by KetoFocus.com
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This minestrone soup is the best low-carb comfort soup for a chilly day! Instead of kidney beans or great northern beans, this recipe uses a unique, low carb bean – the lupini bean. This keto minestrone soup has a deep umami flavor thanks to the parmesan cheese rind that is simmered in the soup base.

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Vegetable Minestrone Soup Ingredients

  • 2 slices bacon, diced or 2 tablespoons olive oil
  • 1/2 cup diced onions
  • 1/2 cup diced carrots
  • 3 stalk celery, diced
  • 2 medium zucchini, diced
  • 28 oz can whole tomatoes
  • 4 cup chicken broth, vegetable broth or water
  • 1 parmesan cheese rind, about 1x4”
  • 1 cup cauliflower rice
  • 1 cup lupini beans
  • 3 cups spinach leaves

Minestrone Soup Directions

Keto Minestrone Soup Recipe

a spoonful holding a soup with a bunch of vegetables

They say soup is good for the soul, and wow, is that true for this keto minestrone soup! This minestrone soup is made with delicious vegetable medley that are lower in carbs, such as zucchini, celery, onions, and a little bit of carrots. We use lupini beans as a tasty replacement since great northern beans or kidney beans are high in carbs! Lupini beans are keto-approved and mostly made out of fiber. The base for this vegetable broth soup is made from canned whole tomatoes, and the soup gets a delicious umami flavor from the rind of parmesan cheese. Make this hearty keto minestrone soup recipe with my keto rolls for the ultimate bowl of comfort.

For the parmesan rind, just find a wedge of parmesan cheese in the deli section of your grocery store. Look for one that has the rind (or edge of the cheese wheel) intact. Cut that piece off and use it in your soup. You can grate the parmesan cheese on your vegetable minestrone soup when you are ready to eat! It’s better than Olive Garden Minestrone Soup!

a big bowl of vegetable minestrone soup

Lupini Beans - The Keto Bean

Lupini beans, or lupin beans, are nutritious, low-carb, yellow legumes. These beans are considered a ‘cardioprotective’ food because of their health benefits for your heart and your stomach. Lupini beans are a popular replacement for beans on a low carb diet. These beans are high in fiber, meaning they are low in net carbs. In fact, there are only 2 grams of net carbs in 1/4th cup of lupini beans. Of course, if you don’t have access to lupin beans, you can omit them completely or if you are not concerned about keeping your carbs low, then use kidney or northern beans.

Keto Vegetables in Soup

The best part about making this minestrone soup recipe is you can customize it by adding all of your favorite low-carb vegetables. Besides the vegetable mix that are mentioned above, you can add basil or bell pepper for a more aromatic soup. You can even add cauliflower, summer squash, green bean, broccoli, and asparagus for more texture and flavor! Really, just throw in any of your sorry looking, leftover vegetables that you have in the refrigerator.

If you are trying to keep your carbohydrates as low as possible, you can omit the carrots since they are a little higher in carbs and even just use half the amount of whole tomatoes.

two bowls of minestrone soup in white cast iron bowls

Substitutions

Make this minestrone soup your own. Depending on what vegetables or legumes you have access to, the soup will probably change every time you make it. Here are some ingredient substitutions you may try when making your keto minestrone soup:

  • Lupini Beans – Besides swapping in your favorite low-carb veggies, you can also omit the lupini beans if you have difficulty finding them in the grocery stores. Try adding a low-carb noodle such as zucchini noodles or zoodles in its place.
  • Tomatoes – You can  decrease the amount of tomatoes in your minestrone soup to lower the carb count. Add more chicken broth or water in place of the tomatoes. If you can’t find whole tomatoes, diced tomatoes or crushed tomatoes will work in a pinch.
  • Cauliflower Rice – If you aren’t a fan of cauliflower, try using broccoli instead or hearts of palm rice.
  • Pasta – Some minestrone soup recipes have pasta in them. If you don’t want to use regular noodles since they are high in carbohydrates, you can use keto pasta instead. Natural Heavens makes a delicious pasta that is low carb.

Soup Storage

Store any leftover minestrone soup in the refrigerator for up to 5 days. This keto soup is also freezer friendly. Simple store in a ziploc bag or freezer safe container and freeze for up to 3 months. To reheat, thaw in the refrigerator the night before or defrost in the microwave for a few minutes before reheating on the stove top. You can even reheat your soup in the instant pot. Just make sure you add a 1/2 cup of water if your soup is still frozen just so you don’t get a burn notice.

Nutritional information & Macros

Nutrition Facts

Minestrone Soup

Servings: 8

Amount Per Serving
Calories 112
Fat 2.2g
Protein 8.6g
Total Carbs 10.7g
Net Carbs 8.1g

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3 Comments

  1. Do you have to peel the lupini beans? The bean usually has a hard casing on them? I haven’t made yet, so will come back to give rating after.

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