Low Carb Vegan Carrot Soup (keto-friendly, dairy-free)

Two of the vegetables that appear regularly in my farm share are carrots, and kohlrabi. Because carrots are pretty high in sugar, I don’t really get to use them in recipes as much as I’d like, but lately I’ve really been craving a carroty soup. So, I decided to combine these delicious carrots with the low carb cruciferous power of kohlrabi to make this low carb vegan carrot soup.

Carrot’s aren’t typically a main ingredient in keto-friendly dishes, due to their higher carbohydrate count, but I think they’re judged a little too harshly. Not only are they delicious, but they’re also high in vitamin A, vitamin K, potassium, fiber, vitamin C, calcium, and iron. Carrots are also a great source of beta carotene, which converts into vitamin A. When combined with lower-carb vegetables like kohlrabi or cauliflower, the carrot content of this soup is also pretty easy to work into your target macros for the day.

Like all the recipes I make, I tried to optimize this nutritionally, and added in some hemp seeds to give a creamy texture, while also providing protein, omega-3 fatty acids and fiber. If you would rather not use hemp seeds, cashews or a 1/4 cup (60ml) of full-fat coconut milk will also provide a dairy-free, creamy texture in its place. In addition to being vegan and low carb, this soup is also nut-free, soy-free and gluten free. It’s a recipe that almost anyone can enjoy, regardless of dietary restrictions.

Notes on Making Dairy-Free, Keto-friendly Low Carb Vegan Carrot Soup 

• If you don’t have kohlrabi, cauliflower is a perfect substitute and can be substituted 1:1:
• I use powdered garlic and onion here because it’s way more economical than buying a whole onion that you use a tiny bit of, and I’m a big fan of using pantry items. If you’d rather use fresh ingredients, though, go for it!
• The stock/broth I always use is Better than Bouillon – I prefer it to boxed stock/broth because the jar can just chill in my fridge pretty much indefinitely, and I just have to use what I need, instead of opening a package, using a small amount of it, and then having to figure out another meal for the rest.
• The hemp seeds can be replaced by cashews for a similarly creamy texture, if you aren’t so worried about carbs. You can also use full-fat coconut milk
• I blended this up in my Ninja blender – it was less than $100, and totally worth it. I’ve had more expensive brands in the past and this one works just as well. Highly recommend.
• Instead of Herbes de Provence, you can also use pretty much any herb blend. There’s a poultry herb blend I like that works well with this, too. It’s got sage, marjoram, parsley, rosemary and scallions.
• To calculate net carbs – subtract the grams of fiber from the total grams of carbohydrates in the recipe. For this recipe, the calculation is: 11.8g total carbs – 6.2g fiber = 5.6g net carbs
• While I strive to provide accurate nutrition information, there are variations across brands and types of ingredients. So, if you’re using other brands than those mentioned, your macros may be different. All nutrition info is calculated from the USDA values for each ingredient, unless a brand is specifically mentioned (or no generic listing is available), and are for information purposes only! 

Low Carb Vegan Carrot Soup

Print Recipe

This low carb vegan carrot soup is super easy to make, and hits the spot on a cold winter day!

Course Soup

Cuisine Gluten Free, Keto, Low Carb, soy free, Vegan

Servings 4 servings

Calories 152

Equipment

• high powered blender

Ingredients

• 1 1/2 cups chopped carrots ~200g
• 1 1/2 cups chopped peeled kohlrabi (or cauliflower!), ~200g
• 1/4 cup hemp seeds (40g)
• 3 cups vegetable stock (720ml)
• 2 tbsp olive oil
• 1/2 tsp garlic powder or 2 minced cloves of garlic
• 1/2 tsp onion powder
• 1 tbsp Herbes de Provence
• salt and pepper to taste

Instructions

• Add olive oil to a pot on medium heat. Toss in carrots, kohlrabi, garlic and onions. Cook this for about 5 minutes, stirring frequently.
• Pour stock over this mixture, and continue to cook, covered, until the carrots and kolhrabi are soft.
• Remove from the heat and let cool for a few minutes, add in the hemp seeds.
• Either blend with an immersion blender, or carefully pour into a blender and puree.
• Enjoy!

Notes

If you aren’t as concerned about carbs, you can substitute cashews for the hempseeds! Similarly, cauliflower is a great substitute for the kohlrabi.

 

To calculate net carbs – subtract the grams of fiber from the total grams of carbohydrates in the recipe. For this recipe, the calculation is: 11.8g total carbs – 6.2g fiber = 5.6g net carbs

Nutrition

Calories: 152kcal | Carbohydrates: 11.8g | Protein: 4.1g | Fat: 10.7g | Fiber: 6.2g