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prep time
15 min
cook time
1 h 0 min
ready time
1 h 15 min
Low-Carb Roasted Feta Soup with Feta Seed Crisps
In the realm of easy lunches, the roasted feta soup emerges as a comforting and flavorful option, perfect for those seeking a Low-Carb soup that satisfies both the palate and dietary preferences. Combining the earthiness of pumpkin, the cruciferous goodness of cauliflower, and the rich tang of feta, this soup is a delightful medley of flavors. Let's explore the health benefits, customization possibilities, and smart storage solutions for this culinary gem.
Is this soup healthy?
Absolutely! Packed with nutrient-dense ingredients like pumpkin, cauliflower, and feta, this roasted soup is a powerhouse of vitamins and minerals. Pumpkin provides a hearty dose of vitamin A, while cauliflower contributes fiber and antioxidants. The feta, with its unique taste, offers a good source of protein and calcium. The health benefits of this easy lunch extend beyond its delightful taste, making it a wholesome choice for those conscious of their well-being.
How to customize this recipe?
The roasted feta soup is a canvas for personalization. Customize the recipe to suit your taste buds and ingredient availability. Swap out pumpkin for butternut squash or experiment with different herbs to elevate the flavor profile. The feta-seed crisps offer a crunchy texture; try incorporating different seeds or spices like cumin or black sesame for a unique twist. The beauty of this low-carb soup lies in its adaptability, allowing you to make it your own.
How to store leftovers?
For those embracing the convenience of meal prep, the Keto feta soup is an excellent candidate. Once prepared, let the soup cool to room temperature before transferring it to airtight containers. Store in the refrigerator for up to three days or freeze for longer-term enjoyment. When reheating, consider doing so on the stovetop to maintain the soup's delightful texture.
Net Carbs
9.5 g
Fiber
3.1 g
Total Carbs
12.6 g
Protein
13.2 g
Fats
23.9 g
308 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Pumpkin Raw
300 g
Cauliflower
300 g
Garlic
3 clove
Extra virgin olive oil
3 tbsp
Sage, dried
0.5 tbsp
Chilli Flakes / Red Pepper Flakes
0.5 tsp
Black pepper
0.5 tsp
Feta cheese
200 g
Chicken broth
2.5 cup
Sesame seeds
0.5 tbsp
Caraway seed
0.5 tbsp
Fennel seed
0.5 tbsp, whole pieces
Recipe Steps
steps 6
1 h 15 min
Step 1
Preheat your oven to 350F/180C, and line a baking sheet with parchment paper. Roughly chop the cauliflower and pumpkin and transfer them to the sheet pan. Mince the garlic and add it over the veggies.Step 2
Add ½ the feta block to the pan, and season everything with chili flakes, black pepper, and crushed or chopped sage. Toss to coat. Roast for 30-40 minutes or until the pumpkin is softened.Step 3
In a bowl, crumble the remaining feta. Add 1 tbsp of olive oil, caraway seeds, sesame seeds, and fennel seeds. Mash it into as much of a feta-seed paste as possible.Step 4
Press the feta seed mixture onto a lined baking sheet, making it about half a centimeter (1/4 inch) thick. Transfer to the oven’s top rack and roast for 20-30 minutes, or until golden and crispy. Set aside and let cool completely.Step 5
Once the veggies are tender, transfer the content of the first sheet pan to a blender. Add the broth and blend until smooth. Taste and adjust seasoning to your preference.Step 6
Crumble the feta-seed crisps. Ladle the soup into bowls and top with the crispy feta. Garnish with fresh herbs and serve immediately!
