Best Low-Carb Vegan Soup Recipes For Every Season

Best Low-Carb Vegan Soup Recipes For Every Season

Looking for comforting meals that are both low in carbs and 100% plant-based? Low-carb vegan soup recipes offer a delicious way to nourish your body without the heaviness of starchy ingredients.

Packed with vibrant vegetables, healthy fats, and bold flavours, these soups are perfect for weight management, blood sugar control, and overall wellness.

Whether you're following a keto-vegan lifestyle or simply craving a lighter option, these satisfying soups make healthy eating easy and enjoyable.

Why Choose Low-Carb Vegan Soups?

Although adopting a vegan lifestyle and reaping the benefits of a low-carb diet may seem restrictive, it's relatively simple—and delicious—when soups are included. Here's why these soups are gaining popularity:

1. Supports Weight Management

Low-carb vegan soups help you stay full longer without adding excess calories. They assist weight loss or maintenance objectives naturally and efficiently by supplying fibre and volume from veggies, which makes it simpler to control portion sizes and prevent overeating.

2. Stabilizes Blood Sugar

These soups avoid high-glycemic ingredients like potatoes or pasta, helping maintain steady blood sugar levels. For those with diabetes or anyone looking to prevent energy crashes brought on by abrupt surges and drops in glucose, this makes them perfect.

3. Boosts Nutrient Intake

Low-carb vegan soups are rich in vitamins, minerals, and antioxidants from vegetables, herbs, and spices. They provide essential nutrients like vitamin C, magnesium, and potassium while keeping your carbohydrate intake low—promoting daily wellness and immune support.

4. Promotes Better Digestion

Soups made with non-starchy vegetables and light broths are gentle on the digestive system. They promote frequent bowel motions and a more balanced, healthy digestive system by hydrating the body, calming the colon, and supplying fibre.

5. Heart-Healthy Option

Low-carb vegan soups eliminate animal fats and focus on heart-loving ingredients like leafy greens, olive oil, and garlic. They can help reduce cholesterol levels, improve circulation, and support blood pressure control—contributing to long-term cardiovascular wellness.

6. Anti-Inflammatory Benefits

Many soup ingredients like turmeric, ginger, and dark leafy greens have natural anti-inflammatory effects. For a healthier lifestyle, these aid in lowering the body's chronic inflammation, which is connected to ailments like heart disease, arthritis, and exhaustion.

7. Perfect For Meal Prep

Low-carb vegan soups are excellent for batch cooking and storage. You can prepare large quantities, refrigerate or freeze portions, and enjoy nutritious meals throughout the week—saving time while sticking to your health goals without extra effort.

8. Versatile And Customizable

These soups can be adapted to any flavour preference—spicy, creamy, tangy, or savoury. Use different vegetables, herbs, and seasonings to create a wide variety of meals that suit your taste buds and dietary needs, all while staying low-carb.

Low Carb Vegan Soup Recipes

1. Smoky Eggplant And Zucchini Soup

This smoky eggplant and zucchini soup is a delicious example of low-carb vegan soup recipes that are both hearty and healthy.

Grilled eggplant and sautéed zucchini are blended with garlic and herbs, creating a warm, savoury bowl with rich flavour and simple ingredients. It’s satisfying, healthy, and vegan.

Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4 bowls

Ingredients

• Eggplant (aubergine): 1 medium
• Zucchini: 2 medium, sliced
• Olive oil: 1 tablespoon
• Garlic: 3 cloves, minced
• Smoked paprika: ½ teaspoon
• Ground cumin: ½ teaspoon
• Low-sodium vegetable broth: 3 cups
• Sea salt and black pepper to taste
• Lemon juice: 1 tablespoon (optional)
• Fresh parsley for garnish (optional)

Method

1. Cut the eggplant (aubergine) into rounds and roast it at 200°C (400°F) for 15 to 20 minutes, or until it is soft and beginning to caramelize.
2. In a pot, heat olive oil. Add garlic and cook for 1 minute. Add zucchini, paprika, and cumin, and sauté for 5 to 7 minutes.
3. Add the grilled eggplant and broth to the pot. Simmer for 10 minutes.
4. Purée the soup until it's smooth using an immersion blender or a blender.
5. Add salt, pepper, and lemon juice. Garnish with parsley if desired. Serve hot.

Nutrition Facts (per serving)

• Calories: 110
• Carbohydrates: 10g
• Protein: 2g
• Fat: 7g
• Fibre: 4g
• Sugar: 5g
• Net Carbs: 6g

Health Benefits

This soup is rich in fibre, antioxidants, and phytonutrients from eggplant and zucchini. It promotes digestion, supports heart health, and helps manage blood sugar—making it a perfect option for a low-carb, anti-inflammatory, plant-based meal.

2. Lemongrass Coconut Cauliflower Soup

This lemongrass coconut cauliflower soup is one of the most delicious low-carb vegan soup recipes, combining Thai flavours with creamy, plant-based ingredients.

The blend of aromatic lemongrass, rich coconut milk, and tender cauliflower creates a comforting yet refreshing dish perfect for any season.

Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 4 bowls

Ingredients

• Coconut oil: 1 tablespoon
• Cauliflower florets: 2 cups
• Lemongrass: 1 stalk, bruised and chopped
• Ginger: 1 teaspoon, grated
• Garlic: 2 cloves, minced
• Ground turmeric: ½ teaspoon
• Chilli flakes: ½ teaspoon (optional)
• Full-fat coconut milk: 1 can (400 ml)
• Low-sodium vegetable broth: 2 cups
• Sea salt and pepper to taste
• Lime: ½, juiced
• Fresh cilantro for garnish (optional)

Method

1. In a pot, warm the coconut oil over medium heat.  Add garlic, ginger, lemongrass, and turmeric. Sauté for 2 to 3 minutes until fragrant.
2. Add cauliflower florets and chilli flakes if using. Stir well to coat with the spices.
3. Add the veggie broth and coconut milk. After lowering the heat, simmer the cauliflower for 15 minutes or until it is soft.
4. Take out the chunks of lemongrass. Use a blender to blend the soup in batches until it's smooth.
5. Add the lime juice, season with salt and pepper, and garnish with fresh cilantro just before serving.

Nutrition Facts (per serving)

• Calories: 180
• Carbohydrates: 9g
• Protein: 3g
• Fat: 15g
• Fibre: 3g
• Sugar: 3g
• Net Carbs: 6g

Health Benefits

Cauliflower is rich in fibre and antioxidants, while lemongrass and ginger aid digestion and reduce inflammation. Coconut milk provides healthy fats that support energy and brain function, making this soup both healing and satisfying for a low-carb lifestyle.

3. Avocado And Green Pea Chilled Soup

This refreshing chilled soup combines creamy avocado with sweet green peas for a vibrant, low-carb vegan dish. It's light but filling, ideal for warm days, and full of plant-based protein to keep you feeling full and energized.

Prep time: 10 minutes | Cook time: 5 minutes (for peas) | Total time: 15 minutes | Servings: 4 bowls

Ingredients

• Ripe avocado: 1
• Fresh or frozen green peas: 1½ cups
• Vegetable broth: 1 cup (cold or room temperature)
• Fresh mint leaves: ½ cup
• Lime juice: 1 tablespoon
• Garlic: 1 small clove
• Sea salt and pepper to taste
• Water as needed for the desired consistency

Method

1. After blanching the frozen peas for two minutes in boiling water, drain and let them cool.
2. In a blender, combine avocado, peas, vegetable broth, mint, lime juice, and garlic. Blend until smooth and creamy.
3. Add water as needed to adjust thickness.
4. Season with salt and pepper to taste. Before serving, let it cool for at least half an hour in the fridge.
5. If you'd like, top with a drizzle of olive oil or some fresh mint leaves.

Nutrition Facts (per serving)

• Calories: 140
• Carbohydrates: 12g
• Protein: 5g
• Fat: 8g
• Fibre: 6g
• Sugar: 4g
• Net Carbs: 6g

Health Benefits

Avocado provides heart-healthy monounsaturated fats and vitamins, while green peas add fibre and protein. Mint supports digestion and adds freshness. This soup is hydrating, anti-inflammatory, and ideal for low-carb, plant-based diets.

4. Spiced Celeriac And Fennel Soup

This comforting bowl is one of the best low-carb vegan soup recipes, combining earthy celeriac and fragrant fennel with warming spices.

Enhanced by warming spices, it’s a comforting and nutrient-dense option perfect for chilly days or anytime you crave a flavourful, light meal.

Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Servings: 4 bowls

Ingredients

• Celeriac (celery root): 1 medium, peeled and diced
• Fennel bulb: 1 large, trimmed and chopped
• Onion: 1 small, chopped
• Garlic: 2 cloves, minced
• Olive oil: 1 tablespoon
• Ground cumin: 1 teaspoon
• Ground coriander: ½ teaspoon
• Ground cinnamon: ¼ teaspoon
• Low-sodium vegetable broth: 4 cups
• Sea salt and black pepper to taste
• Fresh thyme or fennel fronds for garnish (optional)

Method

1. Heat the olive oil in a big pot over medium heat. Cook the onion and garlic until they are translucent.
2. Stir in cumin, coriander, and cinnamon, cooking for 1 minute until fragrant.
3. Add diced celeriac and fennel, stirring to coat with spices.
4. After adding the vegetable broth and bringing it to a boil, lower the heat and simmer the vegetables for 25 minutes, or until they are soft.
5. Smoothly puree the soup in an immersion blender and season with salt and pepper.
6. Garnish with fresh thyme or fennel fronds before serving.

Nutrition Facts (per serving)

• Calories: 110
• Carbohydrates: 12g
• Protein: 2g
• Fat: 5g
• Fibre: 5g
• Sugar: 4g
• Net Carbs: 7g

Health Benefits

Celeriac and fennel provide fibre, vitamins, and antioxidants that support digestion and reduce inflammation. Spices like cumin and cinnamon aid metabolism and blood sugar control, making this soup a flavorful choice for a healthy, low-carb vegan diet.

5. Charred Bell Pepper And Tomato Soup

This vibrant, low-carb vegan soup combines the smoky sweetness of charred bell peppers with ripe tomatoes for an intensely flavourful and comforting dish.

This delicious blend is a standout among low-carb vegan soup recipes, featuring smoky bell peppers and ripe tomatoes for bold flavour.

Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4 bowls

Ingredients

• Red bell peppers: 3 large
• Ripe tomatoes: 4 medium
• Onion: 1 small, chopped
• Garlic: 3 cloves, minced
• Olive oil: 1 tablespoon
• Low-sodium vegetable broth: 3 cups
• Smoked paprika: 1 teaspoon
• Sea salt and black pepper to taste
• Fresh basil leaves for garnish (optional)

Method

1. Heat the oven to 220°C. Cut bell peppers in half, remove seeds, and place them cut side down on a baking sheet with the tomatoes. Roast for 20 minutes until skins are charred.
2. Remove from oven and let cool slightly. Remove the peels from the tomatoes and peppers to achieve a smoother texture.
3. Heat oil over medium heat. Add onion and garlic, sauté until translucent.
4. Add roasted peppers, tomatoes, smoked paprika, and vegetable broth. After it comes to a boil, lower the heat and let it simmer for ten minutes.
5. To make the soup smooth, use an immersion blender to purée it after adding salt and pepper to taste.
6. If preferred, top hot dishes with fresh basil.

Nutrition Facts (per serving)

• Calories: 90
• Carbohydrates: 10g
• Protein: 2g
• Fat: 5g
• Fibre: 4g
• Sugar: 6g
• Net Carbs: 6g

Health Benefits

Bell peppers and tomatoes are rich in antioxidants like vitamin C and lycopene, supporting immune health and reducing inflammation. This soup aids digestion, promotes heart health, and provides a satisfying low-carb vegan meal option.

6. Turmeric Kohlrabi Soup

This vibrant turmeric kohlrabi soup is a flavorful, low-carb vegan option that combines the mild sweetness of kohlrabi with the anti-inflammatory power of turmeric.

This delectable and nourishing dish is an excellent example of low-carb vegan soup recipes, blending kohlrabi’s sweetness with turmeric’s healing benefits.

Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4 bowls

Ingredients

• Kohlrabi bulbs: 2 medium, peeled and diced
• Onion: 1 small, chopped
• Garlic: 2 cloves, minced
• Olive oil: 1 tablespoon
• Ground turmeric: 1 teaspoon
• Ground cumin: ½ teaspoon
• Low-sodium vegetable broth: 3 cups
• Unsweetened coconut milk: ½ cup
• Sea salt and black pepper to taste
• Fresh cilantro for garnish (optional)

Method

1. Put the olive oil in a pot and heat it to medium. Sauté the garlic and onion until they are aromatic and tender.
2. Stir in turmeric and cumin, cooking for 1 minute to release flavours.
3. Add diced kohlrabi and vegetable broth. Bring to a boil, then simmer until the kohlrabi is tender, about 20 minutes.
4. Make the soup creamy and smooth by blending it with an immersion blender.
5. Stir in coconut milk, season with salt and pepper. Heat gently without boiling.
6. Garnish with fresh cilantro before serving.

Nutrition Facts (per serving)

• Calories: 130
• Carbohydrates: 10g
• Protein: 3g
• Fat: 8g
• Fibre: 4g
• Sugar: 4g
• Net Carbs: 6g

Health Benefits

Kohlrabi is rich in fibre, vitamin C, and antioxidants that support immunity and digestion. Turmeric’s anti-inflammatory properties promote joint health and reduce oxidative stress, making this soup a nourishing low-carb vegan choice.

7. Chimichurri Vegetable Soup

This vibrant chimichurri vegetable soup blends fresh herbs and zesty flavours with low-carb vegetables for a lively, plant-based meal.

This fresh and flavorful dish is a perfect example of low-carb vegan soup recipes that combine herbs and veggies for a healthy, satisfying dinner.

Prep time: 15 minutes | Cook time: 20 minutes | Total time: 35 minutes | Servings: 4 bowls

Ingredients

• Olive oil: 1 tablespoon
• Onion: 1 small, chopped
• Garlic: 2 cloves, minced
• Zucchini: 1 medium, diced
• Fresh spinach leaves: 2 cups
• Tomatoes: 1 cup, chopped
• Low-sodium vegetable broth: 4 cups
• Fresh parsley: ¼ cup, chopped
• Fresh cilantro: ¼ cup, chopped
• Fresh oregano: 2 tablespoons, chopped
• Red wine vinegar: 2 tablespoons
• Sea salt and pepper to taste

Method

1. In a big pot, warm up the olive oil over medium heat. Sauté the onion and garlic until they become transparent.
2. Add zucchini, spinach, and tomatoes. Cook for 5 minutes, stirring occasionally.
3. After adding the veggie broth, bring it to a boil. Simmer for 10 minutes after reducing the heat.
4. In a small bowl, combine parsley, cilantro, oregano, and red wine vinegar to make chimichurri.
5. Stir the chimichurri into the soup—season with salt and pepper to taste.
6. Serve hot, garnished with extra fresh herbs if desired.

Nutrition Facts (per serving)

• Calories: 95
• Carbohydrates: 9g
• Protein: 3g
• Fat: 5g
• Fibre: 4g
• Sugar: 4g
• Net Carbs: 5g

Health Benefits

Rich in antioxidants and anti-inflammatory herbs, this soup supports digestion, boosts immunity, and promotes heart health.

The fresh herbs provide vitamins and phytochemicals, making it a wholesome, low-carb vegan meal that’s both flavorful and nourishing.

8. Cashew Creamed Spinach Soup

This creamy and indulgent dish is one of the best low-carb vegan soup recipes, using cashews and spinach for rich, healthy comfort. Smooth and satisfying, it’s a perfect comfort food that’s both healthy and indulgent without the carbs.

Prep time: 15 minutes (including cashew soaking) | Cook time: 20 minutes | Total time: 35 minutes | Servings: 4 bowls

Ingredients

• Raw cashews: 1 cup
• Fresh spinach leaves: 4 cups, washed
• Onion: 1 small, chopped
• Garlic: 2 cloves, minced
• Low-sodium vegetable broth: 2 cups
• Olive oil: 1 tablespoon
• Nutmeg: ½ teaspoon
• Sea salt and pepper to taste
• Water as needed for blending

Method

1. Drain and rinse soaked cashews. In a blender, combine cashews with 1 cup of vegetable broth and blend until smooth.
2. The olive oil should be heated in a saucepan over medium heat.  Garlic and onion should be sautéed until transparent.
3. Cook for 3–4 minutes after adding the spinach until it has wilted.
4. Pour in the remaining vegetable broth and bring to a simmer.
5. Stir in the cashew cream and nutmeg. To make the soup smooth and creamy, mix it with an immersion blender. Add water if needed to adjust consistency.
6. Season with salt and pepper. Serve warm.

Nutrition Facts (per serving)

• Calories: 200
• Carbohydrates: 10g
• Protein: 6g
• Fat: 14g
• Fibre: 4g
• Sugar: 2g
• Net Carbs: 6g

Health Benefits

Cashews provide healthy fats and protein that support heart and brain health. Antioxidants that boost immunity and lower inflammation, as well as iron and vitamins A and C, are abundant in spinach. This soup nourishes the body while keeping carbs low.

Conclusion

Low-carb vegan soup recipes provide a tasty, nutrient-packed option that supports weight management, digestion, and overall wellness all year round.

Packed with fibre-rich vegetables, healthy fats, and vibrant flavours, these soups support weight management, digestion, and overall wellness.

Whether creamy or brothy, hot or chilled, they are easy to prepare and perfect for any season. Incorporating low-carb vegan soups into your diet can help you stay energized, balanced, and satisfied while embracing wholesome, compassionate eating.

I trust you enjoyed this article about the Best Low-Carb Vegan Soup Recipes For Every Season. Stay tuned for more blog posts soon. Take care!

JeannetteZ

 

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