Low Carb Minestrone

Low Carb Minestrone

  • Prep time:5 mins
  • Cook time:15 mins
  • Servings:1

Adapted from The Fast 800 Keto Recipe Book

Our low-carb minestrone keto soup is a hearty all-rounder. With a tasty tomato base, protein-packed edamame beans and chunks of succulent chicken, it’s a wonderfully filling, healthy version of the classic. Great for batch cooking and saving for later, and taking just 20 minutes from start to finish, it’s sure to be a staple in your home once you give it a go. 

Minestrone soup may originally be a Mediterranean dish, but it doesn’t have all the nutrients needed for keeping blood sugars low and protecting you from chronic conditions like type 2 diabetes, like a Mediterranean-style, keto diet does. This low-carb minestrone, however, has it all… including parmesan cheese to melt on top.

Nutrition facts(per serving)
Calories376
Protein39.9g
Fibre5.3g
Carbs11.6g
Fat18.3g

Ingredients

  • ½ onion, diced
  • 1 stick celery, diced
  • 2 tsp olive oil
  • 1 garlic clove, minced
  • ½ tbsp tomato paste
  • 250ml chicken stock
  • ½ red capsicum, diced
  • 20g edamame beans
  • 100g cooked chicken, chopped
  • 15g parmesan, grated

Instructions

  1. In a pot, saute the onion and celery in the olive oil for a few minutes. 
  2. Add the garlic and tomato paste, stir for another minute or so before adding the stock and bringing to the boil.
  3. Reduce to a simmer, add the red pepper, edamame and chicken. Cook for a few minutes. 
  4. Remove from heat, and add the parmesan - stir through for a lovely creamy soup. 

Notes

  • Non-fasting day? You could add barley or some extra beans. 
  • No cooked chicken? No worries! Fry off 125g raw chicken per serve and add in at the same time.
  • Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
  • Batch cook and freeze in portions for up to 2 months. Defrost and reheat before serving.
  • Edamame soybeans can be found in the freezer or tinned section (in pods or podded).

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