This Keto Soupe Au Pistou is a low carb adaptation to the traditional vegetable soup from the French region of Provence. This is an end of summer soup that is very similar to a minestrone. When serving this soup a dollop of pistou (similar to pesto) is added to the bowl.
Vegetables
In this soup we add our favorite low carb vegetables such as zucchini, leeks and a bit of tomatoes. We also add carrot to our soup as carrots always add a great flavor. It is said though that carrots aren’t typically added to this soup because they are a winter vegetable.
Typically green beans, canned white navy or kidney beans, and potatoes are added to this soup. While you can definitely still add green beans (these are keto-friendly), we’ve chosen to leave these out to lower the carb count. Of course potatoes and white navy or kidney beans are not suitable for a keto diet.
Pistou
Pistou is very similar to Italian pesto. The only difference is that pistou does not have pine nuts. Pistou is made with fresh basil, olive oil and parmesan-reggiano. We’ve added tomato paste to our pistou, but this is optional.
Low Carb Pasta
Some recipes for Soupe Au Pistou have pasta, such as elbow pasta. If you can find a low carb pasta, we recommend added this to make the soup more filling. Here are some recommendations:
Ciao Carb High-Protein Pasta – 7g Net Carbs / Serving. This will add another 1.4g of net carbs to your overall dish per serving.
Thinslim Impastable Low Carb Pasta – 8g Net Carbs / Serving. This will add another 1.6g of net carbs to your overall dish per serving.
Konjac Pasta – 0g Net Carbs / Serving. This is easy to find at most grocery stores.
Keto Soupe Au Pistou
Ingredients
- 2 Tbsp Olive Oil
- 100 Grams Diced Onion or Thinly Sliced Leeks
- 2 Garlic Cloves Minced.
- 500 Grams Diced Zucchini
- 145 Grams Diced Carrots About 2 carrots.
- 300 Grams Diced Tomatoes About 2 tomatoes.
- 2 Tbsp Fresh Thyme
- 5 Cups Chicken Broth, Vegetable Broth or Water
- 1/4 Cup Dry White Wine
- 2 Bay Leaves
- Salt To Taste.
- Pepper To Taste.
- 56 Grams Low Carb Pasta Optional.
Pistou
- 1/4 Cup Olive Oil
- 1/2 Cup Freshly Grated Parmesan-Reggiano
- 50 Grams Fresh Basil
- 2 Tbsp Tomato Paste
- 3 Garlic Cloves
Instructions
- Heat 2 tbsp of olive oil in a large pot over medium-high heat.
- Add onions or leeks and cook until soft and translucent, about 3-5 minutes.
- Add minced garlic to the pot and cook for 1 minute.
- Add diced zucchini, carrot, tomato and fresh thyme to the pot and cook for about 5 minutes. Season with salt and pepper to taste.
- Add wine and cook until mostly evaporated, about 2 minutes.
- Add broth or water to the pot and bring to a boil.
- Simmer and cook until vegetables are soft, about 10 minutes.
- Meanwhile, make the pistou.
- Add all pistou ingredients to a mortar and pestle or food processor. Mix until thoroughly combined.
- If using low carb pasta, add this to the pot and cook until done according to the package.
- Serve soup immediately with a dollop (1-2 tbsp) of fresh pistou.
- Enjoy!
Notes
- 117 Calories
- 10.5g Carbohydrates
- 2.5g Fiber
- 6.9g Fat
- 4.4g Protein
- 136 Calories
- 1.9g Carbohydrates
- 0.3g Fiber
- 13.2g Fat
- 3.8g Protein
Let us know in the comments below if you’ve tried our Keto Soupe Au Pistou. If you’re looking for more keto recipes, visit our recipe page.
