Keto Dinner Soups

14 vegetable-rich, protein-aware soups for two

Inspired by the flavours of Lebanon, South Asia and Europe, using only foods from Mathew’s Keto Food Guide.

How to Use This Book

These recipes are original adaptations of established regional soup traditions and ketogenic cooking principles. Each soup is designed as a light dinner for two, not merely a starter, so tofu, tempeh, yogurt or cheese is used where appropriate to improve protein and satiety.

Chicken stock is the only animal-derived stock used, as requested. Choose a stock without added sugar or starch. Salt to taste rather than automatically adding more, particularly where blood pressure, kidney function, heart failure or medication requires personalised sodium management.

Design Principles

• Low-carbohydrate structure: non-starchy vegetables replace potato, grains, beans and flour.
• Protein awareness: tofu, tempeh, yogurt and traditional cheese prevent the soups becoming only vegetables and fat.
• Mediterranean fat quality: extra-virgin olive oil, nuts and seeds are used deliberately rather than excessively.
• Plant diversity: cruciferous vegetables, leafy greens, mushrooms, herbs and spices broaden fibre and phytonutrient exposure.
• Practical cooking: every recipe uses one pot or a simple roast-and-blend method with ingredients commonly available in Hong Kong.

Nutrition varies by brand and serving size. People using glucose-lowering drugs, diuretics, blood-pressure medicines or potassium-altering medicines should coordinate significant dietary and electrolyte changes with their clinician.

Contents

1. Lebanese Cauliflower, Sesame and Lemon Soup
2. Turkish Zucchini, Mint and Yogurt Soup
3. Greek Spinach, Feta and Lemon Soup
4. Italian Tomato, Basil and Parmesan Soup
5. French Mushroom, Thyme and Walnut Soup
6. Spanish Roasted Pepper and Almond Soup
7. South Indian Coconut, Cauliflower and Turmeric Soup
8. Palak Paneer Dinner Soup
9. German Cabbage, Mustard and Cheddar Soup
10. Portuguese Kale and Cauliflower Caldo Verde
11. Hungarian Paprika Mushroom and Yogurt Soup
12. Cypriot Halloumi, Zucchini and Mint Soup
13. Balkan Roasted Eggplant and Yogurt Soup
14. Persian Herb, Spinach and Walnut Soup

1. Lebanese Cauliflower, Sesame and Lemon Soup

A smooth, savoury soup inspired by tarator flavours: sesame, lemon, cumin and parsley. Cauliflower creates body without flour or potato.

Serves 2  |  Prep 10 minutes  |  Cook 22 minutes

Shopping List

• Cauliflower
• Firm tofu
• Sesame seeds
• Chicken stock
• Lemon
• Parsley
• Cumin
• Garlic
• Extra-virgin olive oil
• Sea salt and black pepper

Ingredients for 2 Persons

• 500 g cauliflower florets
• 180 g firm tofu, cubed
• 500 ml chicken stock
• 2 tablespoons sesame seeds
• 1 tablespoon extra-virgin olive oil
• 1 garlic clove, sliced
• 1 teaspoon cumin
• 1 tablespoon lemon juice
• 2 tablespoons chopped parsley
• Sea salt and black pepper

Method

1. Toast sesame seeds in a dry saucepan for 1 minute; remove half for garnish.
2. Add olive oil, garlic and cumin. Cook gently for 30 seconds.
3. Add cauliflower, tofu and stock. Cover and simmer for 16–18 minutes until very soft.
4. Blend until smooth. Stir in lemon juice and season to taste.
5. Serve with parsley and the reserved sesame seeds.

Functional Nutrition Focus

Cauliflower and sesame add fibre, vitamin C, calcium and lignans. Tofu raises protein so the soup works as dinner rather than only a starter. Lemon and parsley brighten flavour without added carbohydrate.

Make It Lighter

Omit the olive oil and soften the garlic in 2 tablespoons of stock. The tofu will still provide creaminess.

2. Turkish Zucchini, Mint and Yogurt Soup

A warm version of a cooling Turkish yogurt soup, with zucchini, mint and a gentle cumin finish.

Serves 2  |  Prep 8 minutes  |  Cook 18 minutes

Shopping List

• Zucchini
• Full-fat Greek yogurt
• Firm tofu
• Chicken stock
• Mint
• Cumin
• Lemon
• Extra-virgin olive oil
• Sea salt and black pepper

Ingredients for 2 Persons

• 450 g zucchini, chopped
• 180 g firm tofu, cubed
• 400 ml chicken stock
• 150 g full-fat unsweetened Greek yogurt
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon cumin
• 2 tablespoons chopped mint
• 1 teaspoon lemon juice
• Sea salt and black pepper

Method

1. Warm olive oil and cumin in a saucepan for 30 seconds.
2. Add zucchini, tofu and stock. Simmer for 12–14 minutes.
3. Blend until smooth and allow to cool for 2 minutes.
4. Whisk yogurt with a ladle of warm soup, then stir it back into the pan without boiling.
5. Add mint, lemon, salt and pepper.

Functional Nutrition Focus

Zucchini adds potassium and hydration; yogurt and tofu provide complementary protein and calcium. Mint, cumin and lemon make the soup satisfying without relying on starch.

Make It Lighter

Use 80 g yogurt and add 80 ml extra stock. Keep the tofu unchanged to preserve protein.

3. Greek Spinach, Feta and Lemon Soup

A bright green dinner soup with spinach, feta, dill-like parsley and lemon, inspired by Greek lemon-and-greens cooking.

Serves 2  |  Prep 8 minutes  |  Cook 15 minutes

Shopping List

• Spinach
• Firm tofu
• Feta
• Chicken stock
• Lemon
• Parsley
• Garlic
• Extra-virgin olive oil
• Black pepper

Ingredients for 2 Persons

• 300 g spinach
• 200 g firm tofu, cubed
• 70 g feta, crumbled
• 450 ml chicken stock
• 1 tablespoon extra-virgin olive oil
• 1 garlic clove, sliced
• 1 tablespoon lemon juice
• 3 tablespoons chopped parsley
• Black pepper

Method

1. Warm olive oil and garlic for 30 seconds.
2. Add tofu and stock; simmer for 8 minutes.
3. Add spinach and cook for 2 minutes until wilted.
4. Blend with half the feta and the parsley.
5. Stir in lemon, top with remaining feta and finish with black pepper.

Functional Nutrition Focus

Spinach provides folate, magnesium and carotenoids; tofu and feta improve protein and calcium. Olive oil supports absorption of fat-soluble plant compounds.

Make It Lighter

Use 35 g feta and omit the olive oil. Soften garlic in stock.

4. Italian Tomato, Basil and Parmesan Soup

A compact, deeply savoury tomato soup enriched with tofu and Parmesan instead of cream or flour.

Serves 2  |  Prep 10 minutes  |  Cook 24 minutes

Shopping List

• Tomatoes
• Firm tofu
• Parmesan
• Chicken stock
• Basil
• Garlic
• Oregano
• Extra-virgin olive oil
• Black pepper
• Sea salt

Ingredients for 2 Persons

• 500 g ripe tomatoes, chopped
• 200 g firm tofu, cubed
• 350 ml chicken stock
• 40 g Parmesan, finely grated
• 1 tablespoon extra-virgin olive oil
• 1 garlic clove, sliced
• 1 teaspoon oregano
• ½ cup basil leaves
• Sea salt and black pepper

Method

1. Warm olive oil, garlic and oregano for 30 seconds.
2. Add tomatoes, tofu and stock. Simmer uncovered for 18 minutes.
3. Blend until smooth. Stir in Parmesan until melted.
4. Add basil and pulse briefly so green flecks remain.
5. Season and serve with black pepper.

Functional Nutrition Focus

Cooked tomato with olive oil improves access to carotenoids. Basil and oregano add polyphenol diversity, while tofu and Parmesan make the meal more protein-dense.

Make It Lighter

Use 20 g Parmesan and omit olive oil; simmer the garlic directly with the tomatoes.

5. French Mushroom, Thyme and Walnut Soup

Earthy mushrooms and thyme blended with walnuts for a refined, dairy-free texture.

Serves 2  |  Prep 10 minutes  |  Cook 22 minutes

Shopping List

• Mushrooms
• Firm tofu
• Walnuts
• Chicken stock
• Thyme
• Garlic
• Extra-virgin olive oil
• Lemon
• Black pepper
• Sea salt

Ingredients for 2 Persons

• 400 g mushrooms, sliced
• 200 g firm tofu, cubed
• 30 g walnuts
• 450 ml chicken stock
• 1 tablespoon extra-virgin olive oil
• 1 garlic clove, sliced
• 1 teaspoon thyme
• 1 teaspoon lemon juice
• Sea salt and black pepper

Method

1. Toast walnuts in a dry saucepan for 2 minutes; remove.
2. Add olive oil, mushrooms, garlic and thyme. Cook for 6 minutes until browned.
3. Add tofu and stock. Simmer for 12 minutes.
4. Blend with the walnuts until smooth.
5. Finish with lemon, salt and generous black pepper.

Functional Nutrition Focus

Mushrooms contribute beta-glucans and umami; walnuts add magnesium and plant omega-3 fat. Tofu supplies protein without masking the mushroom flavour.

Make It Lighter

Use 15 g walnuts and replace olive oil with 2 tablespoons of stock when sautéing.

6. Spanish Roasted Pepper and Almond Soup

A low-carbohydrate interpretation of romesco flavours, using roasted pepper, almonds, tomato, paprika and tofu.

Serves 2  |  Prep 10 minutes  |  Cook 25 minutes

Shopping List

• Red bell peppers
• Tomato
• Firm tofu
• Almonds
• Chicken stock
• Paprika
• Garlic
• Extra-virgin olive oil
• Lemon
• Sea salt

Ingredients for 2 Persons

• 2 red bell peppers, quartered
• 1 small tomato, halved
• 200 g firm tofu
• 35 g almonds
• 350 ml chicken stock
• 1 tablespoon extra-virgin olive oil
• 1 garlic clove
• 1 teaspoon paprika
• 1 teaspoon lemon juice
• Sea salt

Method

1. Heat oven to 220°C. Roast peppers, tomato and garlic with half the oil for 18–20 minutes.
2. Transfer to a saucepan with tofu, almonds, paprika and stock.
3. Simmer for 5 minutes.
4. Blend until completely smooth.
5. Finish with lemon, remaining olive oil and salt.

Functional Nutrition Focus

Red peppers and tomato provide vitamin C and carotenoids. Almonds add vitamin E and magnesium; tofu turns the soup into a more complete dinner.

Make It Lighter

Omit the finishing oil and reduce almonds to 20 g.

7. South Indian Coconut, Cauliflower and Turmeric Soup

A gently spiced golden soup with coconut, ginger, turmeric and coriander, kept low in carbohydrate by using cauliflower.

Serves 2  |  Prep 10 minutes  |  Cook 22 minutes

Shopping List

• Cauliflower
• Firm tofu
• Unsweetened coconut milk
• Chicken stock
• Turmeric
• Ginger
• Cumin
• Coriander
• Lime
• Sea salt and black pepper

Ingredients for 2 Persons

• 450 g cauliflower florets
• 220 g firm tofu, cubed
• 180 ml unsweetened coconut milk
• 300 ml chicken stock
• 1 teaspoon turmeric
• 1 teaspoon grated ginger
• ½ teaspoon cumin
• 3 tablespoons chopped coriander
• 1 teaspoon lime juice
• Sea salt and black pepper

Method

1. Place cauliflower, tofu, coconut milk, stock, turmeric, ginger and cumin in a saucepan.
2. Bring to a gentle simmer and cook for 18 minutes.
3. Blend until smooth.
4. Add lime juice, coriander, salt and pepper.
5. Warm gently without boiling and serve.

Functional Nutrition Focus

Cauliflower provides fibre and cruciferous compounds. Turmeric, ginger and coriander broaden plant-compound exposure, while tofu prevents the soup being mostly fat and vegetables.

Make It Lighter

Use 90 ml coconut milk and add 90 ml stock.

8. Palak Paneer Dinner Soup

A spoonable, lower-carbohydrate interpretation of palak paneer with spinach, paneer, ginger, cumin and yogurt.

Serves 2  |  Prep 10 minutes  |  Cook 18 minutes

Shopping List

• Spinach
• Paneer or firm cottage cheese
• Greek yogurt
• Chicken stock
• Ginger
• Cumin
• Turmeric
• Coriander
• Sea salt and black pepper

Ingredients for 2 Persons

• 350 g spinach
• 220 g paneer or firm full-fat cottage cheese, cubed
• 100 g full-fat Greek yogurt
• 350 ml chicken stock
• 1 teaspoon grated ginger
• 1 teaspoon cumin
• ½ teaspoon turmeric
• 2 tablespoons chopped coriander
• Sea salt and black pepper

Method

1. Add stock, ginger, cumin and turmeric to a saucepan and simmer for 2 minutes.
2. Add spinach and half the paneer; cook for 4 minutes.
3. Blend until smooth.
4. Return to low heat with remaining paneer for 5 minutes.
5. Temper yogurt with warm soup, stir in, then add coriander and seasoning. Do not boil.

Functional Nutrition Focus

Spinach contributes folate and magnesium; paneer and yogurt provide protein and calcium. Spices deliver flavour without sugar or starch.

Make It Lighter

Use 140 g paneer and 70 g yogurt; increase stock by 100 ml.

9. German Cabbage, Mustard and Cheddar Soup

A robust cabbage soup sharpened with mustard and rounded with mature cheddar.

Serves 2  |  Prep 10 minutes  |  Cook 25 minutes

Shopping List

• Green cabbage
• Firm tofu
• Cheddar
• Chicken stock
• Mustard without sugar
• Thyme
• Extra-virgin olive oil
• Black pepper

Ingredients for 2 Persons

• 400 g green cabbage, finely sliced
• 180 g firm tofu, cubed
• 80 g mature cheddar, grated
• 500 ml chicken stock
• 1 tablespoon sugar-free mustard
• 1 tablespoon extra-virgin olive oil
• ½ teaspoon thyme
• Black pepper

Method

1. Warm olive oil and cook cabbage with thyme for 5 minutes.
2. Add tofu and stock. Cover and simmer for 15 minutes.
3. Blend half the soup, leaving some cabbage texture.
4. Stir in mustard and cheddar until melted.
5. Finish with black pepper.

Functional Nutrition Focus

Cabbage provides fibre, vitamin C and glucosinolates. Tofu and cheddar raise protein and make the soup satisfying enough for dinner.

Make It Lighter

Use 40 g cheddar and omit olive oil; soften cabbage in a splash of stock.

10. Portuguese Kale and Cauliflower Caldo Verde

A keto interpretation of caldo verde: cauliflower replaces potato, while kale, garlic and olive oil retain its rustic identity.

Serves 2  |  Prep 10 minutes  |  Cook 24 minutes

Shopping List

• Cauliflower
• Kale
• Firm tofu
• Chicken stock
• Garlic
• Extra-virgin olive oil
• Paprika
• Sea salt and black pepper

Ingredients for 2 Persons

• 400 g cauliflower florets
• 180 g firm tofu, cubed
• 180 g kale, finely sliced
• 500 ml chicken stock
• 1 tablespoon extra-virgin olive oil
• 1 garlic clove, sliced
• ½ teaspoon paprika
• Sea salt and black pepper

Method

1. Warm olive oil, garlic and paprika for 30 seconds.
2. Add cauliflower, tofu and stock. Simmer for 16 minutes.
3. Blend until smooth.
4. Add kale and simmer for 5–6 minutes until tender but still green.
5. Season and serve.

Functional Nutrition Focus

Kale and cauliflower provide two cruciferous vegetables in one bowl. Tofu increases protein; olive oil carries flavour and supports carotenoid absorption.

Make It Lighter

Omit olive oil and cook the garlic in stock.

11. Hungarian Paprika Mushroom and Yogurt Soup

A paprika-led mushroom soup with tangy yogurt and tofu, inspired by Hungarian mushroom soups but without flour.

Serves 2  |  Prep 10 minutes  |  Cook 20 minutes

Shopping List

• Mushrooms
• Firm tofu
• Greek yogurt
• Chicken stock
• Paprika
• Garlic
• Thyme
• Lemon
• Extra-virgin olive oil
• Black pepper

Ingredients for 2 Persons

• 400 g mushrooms, sliced
• 200 g firm tofu, cubed
• 120 g full-fat Greek yogurt
• 400 ml chicken stock
• 1 tablespoon extra-virgin olive oil
• 1½ teaspoons paprika
• 1 garlic clove, sliced
• ½ teaspoon thyme
• 1 teaspoon lemon juice
• Black pepper

Method

1. Cook mushrooms in olive oil for 6 minutes until well browned.
2. Add garlic, paprika and thyme; stir for 30 seconds.
3. Add tofu and stock; simmer for 10 minutes.
4. Blend one-third of the soup for body, leaving the rest textured.
5. Temper in yogurt, add lemon and black pepper. Do not boil.

Functional Nutrition Focus

Mushrooms add beta-glucans and umami; yogurt and tofu provide protein. Paprika contributes carotenoids and allows rich flavour with less added fat.

Make It Lighter

Use 70 g yogurt and sauté mushrooms with half the oil plus a splash of stock.

12. Cypriot Halloumi, Zucchini and Mint Soup

A clean, salty-fresh soup combining zucchini, mint and browned halloumi.

Serves 2  |  Prep 8 minutes  |  Cook 18 minutes

Shopping List

• Zucchini
• Halloumi
• Firm tofu
• Chicken stock
• Mint
• Lemon
• Extra-virgin olive oil
• Black pepper

Ingredients for 2 Persons

• 450 g zucchini, chopped
• 150 g halloumi, divided
• 150 g firm tofu
• 450 ml chicken stock
• 1 teaspoon extra-virgin olive oil
• 2 tablespoons chopped mint
• 1 teaspoon lemon juice
• Black pepper

Method

1. Dice 50 g halloumi and brown it in a dry pan; reserve.
2. Add zucchini, tofu, remaining halloumi and stock to a saucepan. Simmer for 14 minutes.
3. Blend until smooth.
4. Add mint, lemon and black pepper.
5. Serve topped with the browned halloumi.

Functional Nutrition Focus

Zucchini provides volume and potassium with few carbohydrates. Halloumi and tofu improve protein and calcium; mint and lemon cut through the richness.

Make It Lighter

Use 90 g halloumi in total and increase tofu to 200 g.

13. Balkan Roasted Eggplant and Yogurt Soup

Smoky roasted eggplant blended with yogurt, garlic, paprika and walnuts.

Serves 2  |  Prep 10 minutes  |  Cook 30 minutes

Shopping List

• Eggplant
• Firm tofu
• Greek yogurt
• Walnuts
• Chicken stock
• Garlic
• Paprika
• Parsley
• Lemon
• Black pepper

Ingredients for 2 Persons

• 1 large eggplant, halved
• 180 g firm tofu
• 120 g full-fat Greek yogurt
• 25 g walnuts
• 350 ml chicken stock
• 1 garlic clove
• 1 teaspoon paprika
• 2 tablespoons parsley
• 1 teaspoon lemon juice
• Black pepper

Method

1. Heat oven to 220°C. Roast eggplant cut-side down for 22–25 minutes.
2. Scoop flesh into a saucepan with tofu, walnuts, garlic, paprika and stock. Simmer for 5 minutes.
3. Blend until smooth and cool for 2 minutes.
4. Temper in yogurt, then add lemon and black pepper.
5. Finish with parsley.

Functional Nutrition Focus

Eggplant skin and flesh contain fibre and polyphenols; walnuts add magnesium and plant omega-3 fat. Tofu and yogurt create dinner-level protein.

Make It Lighter

Use 60 g yogurt and 15 g walnuts; add 60 ml extra stock.

14. Persian Herb, Spinach and Walnut Soup

A green, aromatic soup inspired by Persian herb cookery, using spinach, parsley, mint, walnuts and tofu.

Serves 2  |  Prep 10 minutes  |  Cook 18 minutes

Shopping List

• Spinach
• Firm tofu
• Walnuts
• Chicken stock
• Parsley
• Mint
• Turmeric
• Lemon
• Extra-virgin olive oil
• Sea salt and black pepper

Ingredients for 2 Persons

• 300 g spinach
• 220 g firm tofu
• 30 g walnuts
• 450 ml chicken stock
• ½ cup chopped parsley
• 2 tablespoons chopped mint
• ½ teaspoon turmeric
• 1 teaspoon extra-virgin olive oil
• 1 tablespoon lemon juice
• Sea salt and black pepper

Method

1. Warm olive oil and turmeric for 20 seconds.
2. Add tofu, walnuts and stock; simmer for 10 minutes.
3. Add spinach and cook for 2 minutes.
4. Blend with parsley and mint until smooth.
5. Finish with lemon, salt and pepper.

Functional Nutrition Focus

The combination of leafy greens and herbs increases folate, magnesium and polyphenol diversity. Walnuts and tofu add fats, minerals and protein.

Make It Lighter

Omit olive oil and reduce walnuts to 15 g; keep tofu unchanged.

Practical Dinner Strategy

For a more substantial dinner, serve one soup with a small side of leafy greens, olives or fermented vegetables from the food guide. Prepare two soups each week and refrigerate for up to three days. Reheat gently; soups containing yogurt should not be boiled.

Core Pantry

• Chicken stock without added sugar or starch
• Extra-virgin olive oil
• Firm tofu and tempeh
• Unsweetened Greek yogurt and traditional cheeses
• Walnuts, almonds and sesame seeds
• Lemon and lime
• Garlic, ginger, turmeric, cumin, paprika and black pepper
• Parsley, basil, mint, coriander, thyme, oregano and rosemary

 

Educational use only. This recipe book does not replace individual medical or dietetic advice.