Healthy Feta Vegetable Soup
Healthy Feta Vegetable Soup
Ingredients
For the Roasted Vegetables and Feta
- 7 ounces feta cheese, 1 block
- 2 cups broccoli florets
- 2 cups cauliflower florets
- 2 carrots, peeled and cut into 2-inch sticks
- 1 yellow onion, cut into 8 wedges
- 4 garlic cloves, peeled
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, freshly ground, or to taste
- 4 fresh thyme sprigs
- 2 tablespoons olive oil
For the Soup Base
- 3 cups vegetable stock, or chicken stock
- 1 1/2 tablespoons lemon juice, from 1/2 lemon
- 3/4 cup low-fat cottage cheese
- 2 cups fresh spinach, packed
For Garnish (Optional)
- 2 tablespoons Parmesan cheese, grated
- 1/4 teaspoon chili flakes
- 2 tablespoons creamy white sauce, (e.g., sour cream, Greek yogurt, or more cottage cheese blended with a splash of milk)
For Serving (Optional)
- 2 slices sourdough bread, toasted
Instructions
- 1
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easier cleanup.
⏱️ 10 min•🌡️ 400
- 2
Place the block of feta cheese in the center of the prepared baking sheet. Arrange the broccoli florets, cauliflower florets, carrot sticks, onion wedges, and peeled garlic cloves around the feta.
⏱️ 5 min
- 3
Season the vegetables and feta generously with salt and black pepper. Scatter the fresh thyme sprigs over everything. Drizzle the olive oil evenly over the ingredients on the tray.
⏱️ 3 min
- 4
Bake in the preheated oven for 25-30 minutes, or until the vegetables are tender and slightly golden, and the feta is baked and lightly browned around the edges.
⏱️ 30 min•🌡️ 400
- 5
Once baked, carefully transfer all the roasted vegetables and the warm feta into a high-speed blender. Add the vegetable stock, lemon juice, cottage cheese, and fresh spinach.
⏱️ 5 min
- 6
Blend all ingredients until a smooth, creamy soup is formed. If the soup is too thick, add a little more stock until desired consistency is reached. Taste and adjust seasoning if needed.
⏱️ 5 min
- 7
Pour the blended soup into individual bowls. Garnish with grated Parmesan cheese, a sprinkle of chili flakes, and a swirl of creamy white sauce, if desired. Serve immediately, optionally with toasted sourdough bread.
⏱️ 2 min
Kitchen Tools
Nutrition Facts (per serving)
Healthy Feta Vegetable Soup
Ingredients
For the Roasted Vegetables and Feta
- 7 ounces feta cheese, 1 block
- 2 cups broccoli florets
- 2 cups cauliflower florets
- 2 carrots, peeled and cut into 2-inch sticks
- 1 yellow onion, cut into 8 wedges
- 4 garlic cloves, peeled
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, freshly ground, or to taste
- 4 fresh thyme sprigs
- 2 tablespoons olive oil
For the Soup Base
- 3 cups vegetable stock, or chicken stock
- 1 1/2 tablespoons lemon juice, from 1/2 lemon
- 3/4 cup low-fat cottage cheese
- 2 cups fresh spinach, packed
For Garnish (Optional)
- 2 tablespoons Parmesan cheese, grated
- 1/4 teaspoon chili flakes
- 2 tablespoons creamy white sauce, (e.g., sour cream, Greek yogurt, or more cottage cheese blended with a splash of milk)
For Serving (Optional)
- 2 slices sourdough bread, toasted
Instructions
- 1
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easier cleanup.
⏱️ 10 min•🌡️ 400 - 2
Place the block of feta cheese in the center of the prepared baking sheet. Arrange the broccoli florets, cauliflower florets, carrot sticks, onion wedges, and peeled garlic cloves around the feta.
⏱️ 5 min - 3
Season the vegetables and feta generously with salt and black pepper. Scatter the fresh thyme sprigs over everything. Drizzle the olive oil evenly over the ingredients on the tray.
⏱️ 3 min - 4
Bake in the preheated oven for 25-30 minutes, or until the vegetables are tender and slightly golden, and the feta is baked and lightly browned around the edges.
⏱️ 30 min•🌡️ 400 - 5
Once baked, carefully transfer all the roasted vegetables and the warm feta into a high-speed blender. Add the vegetable stock, lemon juice, cottage cheese, and fresh spinach.
⏱️ 5 min - 6
Blend all ingredients until a smooth, creamy soup is formed. If the soup is too thick, add a little more stock until desired consistency is reached. Taste and adjust seasoning if needed.
⏱️ 5 min - 7
Pour the blended soup into individual bowls. Garnish with grated Parmesan cheese, a sprinkle of chili flakes, and a swirl of creamy white sauce, if desired. Serve immediately, optionally with toasted sourdough bread.
⏱️ 2 min