Eco-Keto Roasted Zucchini and Mushroom Soup

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  • prep time

    prep time

    15 min

  • cook time

    cook time

    30 min

  • ready time

    ready time

    45 min

Eco-Keto Roasted Zucchini and Mushroom Soup

Following an Eco-Keto diet plan doesn’t mean you’ll be missing out on big flavors. Getting creative with cooking your vegetables can make a huge difference in taste. This roasted zucchini and mushroom soup is smokey, creamy, and delicious. It is proof that you can prepare easy Keto recipes that are also healthy and hearty.

This recipe starts by broiling zucchini and onions in the oven. Using mushrooms in your meals adds a subtle meaty flavor while still keeping it vegetarian. For this soup, we have cooked the mushrooms in a saucepan on high heat without stirring, which gave it a dark golden color and elevated its flavor. These ingredients form the base of this low-carb soup; all that is left is adding some flavorings and cooking everything together.

Some other crucial steps include blending all the elements and adding coconut milk. This results in a rich and silky-smooth soup. We also recommend topping the soup with walnuts or almonds to add some texture.

Can you add more vegetables?

Of course, the more variety you add, the better your Eco-Keto diet will be. Some great vegetable options that are great when roasted include red bell peppers, cauliflower, and broccoli. You can also add more aromatics and herbs to enrich your palate.

Is this recipe budget-friendly?

This soup is one of the most affordable Keto lunch recipes. Since it is very flexible, you can use vegetables in their season because they are the cheapest.

How can you increase the amount of protein in this recipe?

One of the reasons we have used mushrooms in this recipe is because of their high protein content. You can increase the mushrooms or add nuts and seeds since they are also high in protein.

  • Net Carbs

    5.5 g

  • Fiber

    2.3 g

  • Total Carbs

    8.5 g

  • Protein

    4.6 g

  • Fats

    30.2 g

306 cals

Eco-Keto Roasted Zucchini and Mushroom Soup

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play

Ingredients

  • Zucchini

    Zucchini

    150 g

  • Onion

    Onion

    0.25 small

  • Olive oil

    Olive oil

    3 tbsp

  • Mushrooms

    Mushrooms

    150 g

  • Garlic, fresh

    Garlic, fresh

    1 clove

  • Basil

    Basil

    0.5 tbsp

  • Coconut milk

    Coconut milk

    0.25 cup

  • Water

    Water

    1 cup

  • Lemon juice

    Lemon juice

    1 tsp

  • Red Chili Flakes

    Red Chili Flakes

    0.25 tsp

  • Salt

    Salt

    0.25 tsp

  • Black pepper

    Black pepper

    0.25 tsp

  • Walnuts

    Walnuts

    4 tsp, chopped

Recipe Steps

steps 5

45 min

  • Step 1

    Preheat your oven to 400 F. Slice the Zucchini and onion and add them to a baking sheet lined with baking paper. Drizzle with 1 tbsp of olive oil and season with salt and pepper. Bake them for 10-15 minutes or until charred around the edges.
    Step 1
  • Step 2

    Slice the mushrooms, crush the garlic, and chop the basil leaves. In a saucepan over high heat, drizzle 2 tbsp of olive oil, then add the sliced mushrooms and cook for 3 minutes without stirring to get golden edges. Drop the heat to medium, then add the minced garlic and chopped basil leaves and stir for 1 minute until fragrant.
    Step 2
  • Step 3

    Add the roasted vegetables, water, and coconut milk to the saucepan and bring to a simmer. Cook for 10 minutes until the vegetables are soft. Add the lemon juice, red pepper flakes, salt, and pepper.
    Step 3
  • Step 4

    Using a hand blender, puree the vegetables into a silky smooth soup. Taste and adjust the seasoning. Turn off the heat.
    Step 4
  • Step 5

    Divide the soup into two bowls. Garnish with red pepper flakes, a drizzle of coconut milk, and crushed walnuts. Serve immediately.
    Step 5

Comments 1

  • patngordo

    patngordo 3 years ago

    Fantastic flavor. Well-balanced flavor. I LOVE that they stipulated a serving size in weight.