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Keto Chicken Minestrone Soup

Minestrone is a thick Italian soup made traditionally with vegetables in a tomato stock. There’s no one recipe for what makes an authentic minestrone, so you’ll find lots of different variations. This recipe is tailored to a keto diet using just low-carb vegetables, konjac penne to replace the pasta and some roasted chicken for extra protein.
 This incredibly flavorsome Keto Chicken Minestrone Soup will be a firm favorite in your low-carb soup repertoire. Packed full of healthy vegetables and lean chicken breast, it’s healthy and just 7 net carbs per serving.
Prep Time 20 minutes
Cook Time 10 minutes
Servings 5 @ 1.25 cups
Calories 198kcal
Author Jo Harding

Ingredients

  • 3 tablespoons extra virgin olive oil (or butter or ghee )
  • 1/3 cup onion finely diced
  • 1/3 cup carrot chopped
  • 1 cup zucchini cubed
  • 1 cup cauliflower florets cut really small
  • 1/3 cup celery stalks trimmed, chopped small
  • 3 cloves garlic minced
  • 1 tablespoon rosemary leaves finely chopped
  • 1 tablespoon fresh thyme leaves
  • 2 bay leaves
  • 2 tablespoons tomato paste
  • 14.5 ounces tomatoes canned, chopped
  • 4 cups chicken broth
  • 2/3 teaspoon sea salt to taste
  • 1/3 teaspoon pepper to taste
  • 10.5 ounces chicken cooked, shredded
  • 1.5 cups savoy cabbage chopped (or kale or cavolo nero)
  • 7 ounces konjac penne drained, rinsed well

To Serve - Optional

Instructions

  • Add 3 tbsp of olive oil to a large soup pan. Fry the onions, carrots, zucchini, cauliflower and celery for 5 - 6 minutes on a medium heat. Add the garlic and herbs for 1 further minute.
  • Add the tomato puree, canned tomatoes, stock, salt and pepper. Simmer for 10 minutes.
  • Remove 3/4 cup of minestrone soup and place in a jug. Blend with a hand blender and then add back into the soup pan. This will make your low-carb minestrone super tasty without needing a gum or thickener.
  • Stir and add the chicken, greens and penne and cook for 2 - 3 more minutes until everything is cooked to your liking. Season to taste and adjust the amount of stock based on how thick you like it. Serve with optional parmesan, a good drizzle of olive oil and fresh basil or parsley.
  • Storage: Tupperware in the fridge for up to 3 days or freezer for 3 months.

Notes

Net carbs 5g

Nutrition

Serving: 1serving @ 1.25 cups | Calories: 198kcal | Carbohydrates: 11g | Protein: 9g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 21mg | Sodium: 1050mg | Potassium: 682mg | Fiber: 6g | Sugar: 5g | Vitamin A: 2559IU | Vitamin C: 51mg | Calcium: 63mg | Iron: 2mg