Low-carb vegetable soup

Autumn soup

This delicious soup is a great way to get your 7-a-day in almost one hit! It can be slightly time-consuming to make due to all the peeling and chopping of veg but the below quantities should be enough to make a batch of around 6 portions, which can be kept in the fridge for a few days or frozen to eat later.

It is really filling without any bread so it is a brilliant soup for chilly Autumn and Winter months and, as it can be made in large quantities and frozen, it’s a perfect recipe for midweek lunches.

Cooking times for the veg are open to interpretation, these are a rough guideline as, after making it a few times, it becomes instinctive and you’ll know when to add the next round of veggies!

The only carbs in this recipe are the sweet potato and the haricot beans. According to DAFNE principles we don’t need to inject to cover pulses as the high fibre content means the carbs are released so slowly that our background insulin injection should cover this. However, with some pulses I find that I do need a small injection depending on my pre-meal blood glucose reading so bear this in mind if pulses affect you in the same way too. Remember to weigh the sweet potato before cooking and divide the carb count by the number of portions produced.

Ingredients (Makes 6 Portions)

  • 1 large sweet potato, peeled and diced into around 1cm cubes
  • 1 white onion, diced
  • 2 carrots, peeled and diced
  • 1 large courgette, diced
  • 1 red pepper, de-seeded and diced
  • 1 large clove of garlic, crushed or finely chopped
  • 1 red chilli, chopped
  • 1 tin of haricot beans, drained and rinsed
  • 1 jar of passata
  • 2 pints of vegetable stock (I use Marigold Swiss stock)
  • A handful of coriander, rinsed and chopped finely
  • Black pepper


  1. Add a glug of olive oil to a deep pan and place on a medium heat. When the pan is warm add the onion and sweet potato.
  2. After 10 minutes, or when the sweet potato and onion have begun to soften, add the carrots and sauté for a further 5-7 minutes.
  3. Add the courgette, red pepper, garlic and chilli and season generously with black pepper (I tend to leave out seasoning with salt as the veg stock that’s added later can be quite salty). Continue to cook off these ingredients for a further 7-10 minutes or until they soften.
  4. When the sweet potato becomes a bit mushy, by this point all the veg in the pan should be cooked through and you can add the passata. Give it a good stir around in the pan.
  5. Now add 2 pints of vegetable stock and blend the soup using a hand blender.
  6. Once the majority of vegetables have been blended into the liquid and the soup is a delicious orangey-russety colour, add the haricot beans and bring to the boil.
  7. Add the coriander, stir through and simmer for 5 minutes before serving.

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