This Tuscan-style beef and vegetable soup is the result of several delicious soup recipes I’ve seen lately, plus a recent sick day at home when a hearty soup was loudly calling my name (like, enough to crawl off the couch and make one). Basically, this soup was meant to be. It’s a rich and beefy low-carb soup full of Italian spices and vegetables.
My soup inspiration came from two different recipes. It’s an adaptation of Minimalist Baker’s Tuscan-style beef and lentil soup and Roberto, an off-the-cuff soup recipe first developed by Helen Rosner that is Instafamous. Neither recipes are keto-friendly, so I happily created one. Meet Roberto’s low-carb brother. Sorry, but I didn’t give him a cool name.
how to make Tuscan-style beef and vegetable soup
I’ve lost track of how many times I’ve eaten this in the last week. Dinner, lunch the next day, then for dinner again. Same rotation with the second batch, too. The first time I made it with what I had in the fridge, which included bacon. I also stirred in some canned coconut milk for extra fat and creaminess. But the second batch of low-carb soup was closer to the original Roberto recipe, and I like it more.
My version includes tomatoes, onion, chopped kale, fresh parsley and zucchini for a good serving of veggies. Grass-fed ground beef for protein and fat. Garlic, parmesan and lots of spices for flavor and depth.
The great thing about this keto soup recipe is it’s easy to personalize and change up based on what you have. Here’s what I used:
- grass-fed ground beef
- olive oil
- canned, diced tomatoes
- beef broth
- spices: Italian seasoning, ground cayenne, paprika, red pepper flakes, dried oregano
- salt and pepper
The whole soup-making process takes about 30 minutes and only requires one pot. It goes something like this (for the full recipe, scroll to the bottom of the page):
- Heat olive oil in a large pot, then add in the chopped onion. Sauté for a few minutes, add the minced garlic, and cook some more.
- Throw in the grass-fed ground beef (or Italian sausage) and break it apart into bite-sized chunks as it cooks.
- Add the seasoning (if you’re using Italian sausage, hold on the seasoning and just add salt and pepper). The goal is to spice the ground beef similarly to hot Italian sausage.
- Once the meat is done, pour in the canned tomatoes and broth. Add the dried oregano, red pepper flakes, fresh parsley, and a generous sprinkle of salt and pepper. Bring the soup to a simmer and let it cook for about 10 minutes.
- Add in the zucchini, simmer for about three minutes longer, then stir in the chopped kale and grated parmesan.
- Taste and adjust by adding more parmesan (for savory saltiness), more red pepper flakes (for spice) or more salt and pepper.
- Ladle into bowls and squeeze fresh lemon juice over each serving.
notes on this hearty, Tuscan-style beef and vegetable soup
About the tomatoes… I’ve gone back and forth on tomatoes and how to best incorporate them into a keto diet. At first, I felt they were too high in sugar and carbs, but it all depends on how strict you are with your carb count. In the past year or so, I’ve been incorporating them more into our meals, mainly because they’re so good for you and it’s hard to ignore the fact that cooked tomatoes (and canned, since tomatoes are cooked in the canning process) are an excellent source of the cancer-fighting antioxidant lycopene. One serving has less than 10 net carbs, so it’s still very much a low-carb soup.
About the grass-fed ground beef… The spices in the recipe are meant to infuse the flavor of spicy Italian sausage into the grass-fed ground beef. If you’re opting to use Italian sausage instead of beef, then you’ll only need dried oregano, red pepper flakes, and salt and pepper.
This soup is not only low-carb, but it’s gluten-free and can easily be made dairy-free if you substitute the parmesan for a vegan cheese.
Enjoy this Tuscan-style beef and vegetable soup! It’s savory and hearty and spiced with the perfect amount of heat to warm you up. 🙂
you might also love…
- This no-bean, keto chili for easy dinners or meal prep!
- Fajita cauliflower steaks with cilantro avocado dressing for a quick vegan-keto meal that anyone would love.
- These keto peanut butter cookies with a swirl of PB&J because I just can’t get over them.
- 2 tablespoons olive oil
- 1 large yellow onion, chopped
- 5 cloves garlic, minced
- 1 pound grass-fed ground beef*
- 1/4 teaspoon ground cayenne
- 1/4 teaspoon paprika
- 1/4 teaspoon red pepper flakes (more or less based on spice preference)
- 1 teaspoon Italian seasoning
- salt and pepper (at least 1 teaspoon of each)
- 2, 14-oz. cans diced tomatoes (with juice)
- 1 quart (4 cups) beef or vegetable broth
- 1 tablespoon dried oregano
- 2 tablespoons parsley, chopped
- 1 medium zucchini
- 2-3 cups kale, chopped
- 1/4 cup grated parmesan
- 1 lemon
- In a large pot, heat the olive oil for about 1 minute over medium heat. Add the chopped onions and sauté for 2-3 minutes. Stir in the minced garlic and cook for another minute or so but be careful not to burn the garlic.
- Add the grass-fed ground beef to the onions and garlic and use your spoon to break it apart into bite-sized chunks. Add the ground cayenne, paprika, red pepper flakes, Italian seasoning and a generous amount of salt and pepper (at least 1 teaspoon of each). These seasonings are to spice the meat (hold the parsley and oregano until later). Cook until the ground beef is browned (~4-5 minutes).
- Pour in the diced tomatoes and broth. Add the chopped parsley and dried oregano to the soup, stir it well, then let it simmer uncovered for 10 minutes.
- Add the diced zucchini and let it cook for another 3 minutes or so before adding in the chopped kale. Stir well, mixing in the kale until it's slightly wilted. Remove from heat.
- Stir in the grated parmesan and taste. Add more salt and pepper as needed (I did a generous amount here), more red pepper flakes for extra heat, and/or more parmesan if you'd like.
- Ladle the soup into serving bowls and squeeze the juice of a lemon wedge over each serving.
*The first batch of spices/seasonings are intended to flavor the ground beef similar to spicy Italian sausage. If you opt to use Italian sausage instead of ground beef, omit the spices (except for the oregano, red pepper flakes and parsley, which the recipe calls for later).
*If you're dairy-free, omit the parmesan or try a vegan parmesan. If you omit the cheese altogether, add more salt, to taste.
*This recipe was adapted from Minimalist Baker and Helen Rosner.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 294Total Fat: 18.2gSaturated Fat: 6.7gTrans Fat: .7gUnsaturated Fat: 7gCholesterol: 57mgSodium: 469mgCarbohydrates: 11.3gNet Carbohydrates: 9.6gFiber: 1.7gSugar: 6gProtein: 21g