Keto Eggplant Soup
Keto Eggplant Soup is a creamy, flavorful, and nutritious low-carb dish that's perfect for those following a ketogenic diet. This soup combines the rich, earthy flavor of eggplant with aromatic garlic, onions, and fresh herbs, making it both satisfying and indulgent. Whether enjoyed as a light meal or paired with a protein, this soup is a must-try for anyone looking for a delicious, keto-friendly recipe.
Equipment
- 1 large pot (4-6 quarts)
- 1 Immersion Blender or Countertop Blender
- 1 Cutting Board
- 1 Chef’s Knife
- 1 Ladle or Serving Spoon
Ingredients
- 2 medium eggplants about 1.5 lbs / 680g, chopped
- 2 tablespoons olive oil
- 1 medium onion diced
- 3 cloves garlic minced
- 4 cups low-sodium vegetable broth or chicken broth
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- Salt to taste
- Black pepper to taste
- 1/4 cup heavy cream optional, for creaminess
- Fresh herbs optional, for garnish
Instructions
- Prep the Eggplants: Wash the eggplants thoroughly. Peel the skin if desired, then chop them into small cubes for even cooking.
- Cook the Vegetables: Heat olive oil in a large pot over medium heat. Add the diced onions and minced garlic and sauté until soft and fragrant, about 3-4 minutes.
- Add the Eggplant: Add the chopped eggplants to the pot and cook, stirring occasionally, for about 5-7 minutes, until the eggplant starts to soften.
- Simmer the Soup: Pour in the vegetable broth, thyme, rosemary, salt, and pepper. Bring the soup to a boil, then lower the heat and simmer for 15-20 minutes, until the eggplant is fully softened and the flavors have melded.
- Blend the Soup: Using an immersion blender, blend the soup until smooth and creamy. If you don’t have an immersion blender, transfer the soup in batches to a countertop blender. For a chunkier texture, blend just half of the soup.
- Add Cream (Optional): For a richer soup, stir in the heavy cream and simmer for an additional 5 minutes to blend the flavors. Taste and adjust seasoning as needed.
- Serve: Ladle the soup into bowls, garnish with fresh herbs if desired, and serve immediately.
Notes
- Roasting the Eggplant: For a deeper, smoky flavor, you can roast the eggplant before adding it to the soup. Cut the eggplant into cubes, toss with olive oil, salt, and pepper, and roast at 400°F (200°C) for 20-30 minutes before adding to the soup base.
- Storage: The soup can be made ahead of time and stored in the refrigerator for up to 3 days. To freeze, allow the soup to cool completely, then store in a freezer-safe container for up to 3 months.
- Cream Options: For a dairy-free version, substitute the heavy cream with coconut cream or unsweetened almond milk.