Keto Stewp (soup and stew)

Cooking Time

45 min


a lot-12 generous servings


  • 6 large carrots, peeled & chopped
  • 1 head celery, chopped
  • ½ head of cauliflower, chopped
  • 4 large red potatoes, diced
  • 1 large onion, diced
  • 1-2 stalks broccoli chopped finely – I use the broccoli stems too, they are delicious in stewp!
  • 4 med tomatoes, diced
  • 1 orange bell pepper
  • 4 stalks kale, torn in to pieces
  • 5 cloves garlic, minced
  • 1 Tbs sea salt – adjust to taste
  • 2-3 Tbs Nutritional Yeast Flakes (optional)
  • 3 Tbs Polenta (optional)
  • fresh herbs like parsley, thyme, basil, oregano (optional)


Simply add the chopped veggies, polenta, herbs, sea salt and about 2 cups of water to a very large pot – (and I mean LARGE, my recipe will make about 12+ generous servings).

 Let simmer on med-high heat for about 45 mins or until veggies are soft.  

After 20 mins, using a wooden spoon, start stirring the mixture frequently. This will cause the veggies to start breaking apart, turning the soup into more of a “stewp” consistency.

 After the soup is fully cooked, you can also add Nutritional Yeast Flakes (also known as ‘NOOCH’ for short) if desired. I looooove adding nooch to my savory dishes. It has a nutty/cheesy flavor and is rich in B vitamins (especially B12), high in protein, contains 18 amino acids (making it a complete protein) and 15 minerals. Nooch is especially great for pregnant or breastfeeding mothers (supports breast milk production) and vegetarians. 


Other great toppings for your stewp are cultured or vegan sour cream (be sure to check the label to make sure it has active probiotics), HOT SAUCE, or shredded chicken/ grilled shrimp for the meat lovers in your family. As I said before, there are no rules and the possibilities are endless!

You won’t believe how good this soup is. And you really won’t believe that one HUGE serving is under 200 calories! But it is!! And it tastes amazing! A perfect recipe for winter, for people on the go, and perfect food for the soul.

I absolutely love my stewp. I usually freeze half the batch which is another great trick for people on the go. Make a generous quantity so that you’ve got enough for the week AND enough to freeze for later. That way, if you find yourself in a crazy whirlwind with no time for groceries or prep, you can just pull the stewp from the freezer and thaw. Viola! A yummy homemade meal in minutes!