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

Quantity

Serving Size

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Zucchini

150 g
Onion

0.25 small
Olive oil

3 tbsp
Mushrooms

150 g
Garlic, fresh

1 clove
Basil

0.5 tbsp
Coconut milk

0.25 cup
Water

1 cup
Lemon juice

1 tsp
Red Chili Flakes

0.25 tsp
Salt

0.25 tsp
Black pepper

0.25 tsp
Walnuts

4 tsp, chopped

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 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 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 4

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

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