This vegan, low-fat, low-carb pizza soup recipe is easy, healthy, and delicious! It's filling and the perfect quick lunch for any day of the week. Nutritious onions, garlic, peppers, tomatoes, beans, mushrooms, black olives and tender pasta, all bathed in a flavorful, herbaceous tomato broth, will leave you full and satisfied. Of course, we also thought of those who prefer the vegetarian or meat version of pizza soup.
Basic ingredients for the low carb pizza soup:
- 1 medium yellow onion, finely diced
- 250 ml tomato sauce
- 1 green pepper, diced
- 1 red pepper, diced
- 2 tablespoons minced garlic
- 1 tablespoon tomato paste
- 1 tablespoon gluten-free flour
- 500 ml vegetable broth
- 350 ml water
- 2 teaspoons distilled white vinegar
- ½ teaspoon pure maple syrup
- 50 g + 1 tablespoon nutritional yeast (+/-)
- Price Baking powder
Other ingredients for the pizza soup recipe:
- 1 can (450g) cannellini beans, drained and rinsed (divided)
- 100 g sliced mushrooms, drained (optional)
- 60g black olives, sliced (optional)
- 50 to 75 g pasta shells (or pasta of your choice)
Ingredients for cream sauce:
- 120g cup cannellini beans
- 60 ml unsweetened pure plant milk
- 120ml water
Spices/herbs for the vegan pizza soup:
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 tablespoons dried chopped onions
- 1 tablespoon dried oregano
- 1 teaspoon dried basil
- A pinch of dried, crushed fennel seeds (optional)
- 1 teaspoon Italian seasoning
- 1 teaspoon dried parsley
- ½ to 1 teaspoon sea salt (+/-) *
- 1/8 to ¼ teaspoon black pepper (+/-)
- Pinch to ¼ teaspoon red pepper flakes (optional)
You can garnish this pizza soup recipe with:
- Chopped fresh parsley
- Vegan parmesan cheese
Instructions on how to make the pizza soup recipe
- Fill a large stockpot with water. Add some sea salt to the water. Bring the water to a boil and add the pasta. Stir occasionally to prevent them from sticking. Check the package for cooking times and/or cook the pasta until el dente, drain, rinse with cold water to remove excess starch, shake well and set them aside.
- Place the spice/herb ingredients in a small bowl, mix well and set aside.
- Place the diced onions and diced peppers in a large ceramic/enamel lined pot or similar stockpot. Sauté the vegetables over medium heat until they begin to soften, about 9 to 10 minutes, stirring regularly to prevent them from burning. Add about a tablespoon of water if the vegetables start to stick and/or to prevent burning.
- Add the minced garlic, tomato paste and flour and sauté for 1 minute. Then add all the remaining base ingredients (except the baking powder) and the spice and herb mixture and stir well. Bring the soup to a boil, then reduce to a simmer, add the baking powder and stir.
- Add all other ingredients (except the cooked noodles) and simmer the soup, stirring occasionally, for 10 minutes.
This is how you prepare the vegan cream sauce
- Meanwhile, prepare the cream sauce by putting all the ingredients for it in a high speed blender and blending on high until the sauce is smooth and emulsified, then pour into the soup pot and stir well. Let the soup simmer for another 5 minutes or until the vegetables reach desired tenderness, then add the cooked noodles. Stir well and let the soup warm through. Then remove from the heat and let sit for 5 minutes to allow the flavors to combine.
- Serve the dish sprinkled with fresh chopped parsley and/or vegan parmesan cheese.
Tipp: If you prefer a vegetarian pizza soup, replace the vegan parmesan with animal or mozzarella and the non-dairy milk with cream or milk of your choice.
More recipes for tasty vegan soupscan be found here!
Low carb recipe for pizza soup with minced meat
Ingredients for pizza soup with minced meat:
- 250 g minced meat
- 200 g melted cheese
- 400 ml tomato passata
- 100g Stage
- 500 ml vegetable broth
- 1 onion
- 1 Paprika
- 150 g More
- 200 g Mushrooms
- 1 clove of garlic
- 1 tablespoon pizza seasoning
- 1-2 tablespoons olive oil1 teaspoon Italian herbs
- 1 tablespoon tomato paste
- Salt, to taste
- Pepper, to taste
preparation:
- Core the peppers and cut them into sticks or cubes.
- Finely chop the garlic clove.
- Dice the onion finely.
- Drain the corn.
- Slice the mushrooms.
- Heat the olive oil in a casserole dish.
- Fry the minced meat in it.
- Add the tomato paste, garlic, onions and peppers.
- Let everything sweat briefly.
- Add the corn and mushrooms.
- Top up with vegetable broth.
- Stir in the tomato passata.
- Season with Italian pizza seasoning, herbs, salt and pepper.
- Let the pizza soup simmer gently for 10 minutes.
- Stir in the melted cheese and cream and let the soup stand briefly.
More delicious recipes for protein-rich soupscan be found here!
