High-Protein Baked Feta & Veggie Soup

High-Protein Baked Feta & Veggie Soup is a nutritious soup. It is made with wholesome ingredients, so we can consume it as a healthy & satisfying meal. It contains asparagus, leeks, fresh peas, garlic, feta cheese, spinach, Greek yogurt, lemon juice, dill, and vegetable broth. These ingredients are very simple and easily available in any grocery store. This soup prepares quickly, as it requires only fifty minutes in total. High-Protein Baked Feta & Veggie Soup contains feta cheese and Greek yogurt, so it is not suitable for people with dairy allergies. Serve this soup with whole-grain crusty bread, Greek salad, or a light topping of fresh dill and Greek yogurt. It contains 17 g of net carbs in one portion of this dish.

STATS:

• Caloric count: 445 kcal
• Duration for Prep: Fifteen minutes
• Serving size: 1½ cups
• Cook time: 35 minutes
• Cuisine: Mediterranean
• Total time: 50 minutes
• Course: Soup
• Diet: High-Protein
• Serving: 4

EQUIPMENT:

• Large baking sheet
• Cutting board
• Soup pot
• Immersion blender
• Knife
• Parchment paper
• Ladle

INGREDIENTS:

• 1 (1-pound) bunch asparagus
• 2 medium leeks
• 1½ cups shelled fresh peas
• 5 large cloves garlic
• 2 tablespoons olive oil
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 1 block feta cheese in brine
• 4 cups vegetable broth — unsalted
• 1 tablespoon lemon juice
• 1 package baby spinach
• ¼ cup chopped fresh dill
• ½ cup Greek-style yogurt — reduced-fat

INGREDIENT NOTES:

ASPARAGUS:

• Prepare this soup with the firm and bright-green asparagus. It works as one of the main vegetables and provides lots of fiber & essential nutrients.

LEEKS:

• Use the white & light-green portions of leeks to make the soup. They offer a light sweet onion taste without adding the strong flavor.

FRESH PEAS:

• Fresh peas add a natural sweet taste, fiber, & vegan protein to the soup. They also provide a good texture & stabilize the savory ingredients.

GARLIC:

• Add the fresh garlic to provide a deep & savory taste in soup. Smash the garlic cloves so they roast and soften properly without burning too quickly. It will also enhance the overall aroma and balance the vegetables.

OLIVE OIL:

• It is utilize to roast the vegetables & feta cheese. It adds a smooth & indulgent taste and helps to offer the Mediterranean flavor in the soup.

FETA CHEESE:

• Prepare this soup with the feta cheese block, which is packed in brine. It provides a creamy & savory taste & helps to improve the indulgent texture of the soup.

VEGETABLE BROTH:

• Add the unsalted vegetable broth to make the smooth & tasty foundation of the soup. It provides moisture & allows the other ingredients to blend easily.  

SPINACH:

• Baby spinach adds color, nutrients, & a light earthy taste to the soup. It wilts quickly and blends easily with the other ingredients.

GREEK YOGURT:

• Add the reduced-fat strained Greek yogurt to make it creamy & improve the protein content of the soup. It also gives a smooth & indulgent texture.  

DILL:

• Dill provides a bright & refreshing herbal taste in the soup & pairs nicely with the feta cheese & lemon juice & boosts the Mediterranean taste.

LEMON JUICE:

• Add a small quantity of lemon juice to the indulgent taste of feta cheese & Greek yogurt. It provides a light tangy taste & brightens the flavor of the soup.

INSTRUCTIONS:

1. We heat the oven to 425°F and put the parchment on the tray.
2. Add the leeks, peas, asparagus, and garlic to the tray.
3. Sprinkle the black pepper & salt along with olive oil.
4. Put the feta block in center of veggies, and put the olive oil lightly on the veggies.
5. Roast them for twenty to twenty-five till the vegetables & feta get soft & golden lightly.
6. Include the roasted feta, garlic, & vegetables to the pot, then include the vegetable broth.
7. Let the mixture simmer gently & cook for more five minutes.
8. Include the spinach & cook for two to three minutes until it gets wilted.
9. Add the lemon juice & dill and mix.
10. Then use the immersion blender to blend everything to make it smooth & creamy.
11. Include the Greek yogurt in the soup & mix to combine them.
12. Now warm them carefully on low heat and don’t let the soup boil.
13. You can have the soup & adjust the seasoning if required.
14. Add the soup to serving bowls and sprinkle the black pepper and serve.

SERVING SUGGESTIONS:

BREAD:

• Garlic Toast
• Whole-Grain Crusty Bread
• Seeded Crackers
• Sourdough Toast

SALADS:

• Arugula Salad
• Cucumber Tomato Salad
• Lemon Herb Salad
• Greek Salad

TOPPINGS:

• Fresh Dill
• Crumbled Feta
• Greek Yogurt
• Pumpkin Seeds
• Black Pepper

PROTEIN PAIRINGS:

• Grilled Chicken
• Lemon Herb Chicken
• Grilled Shrimp
• Roasted Chickpeas

TIPS:

1. Make the same size slices of leeks and asparagus to roast them equally.
2. Don’t overcook the spinach; then add it in the end so it remains fresh and bright.
3. Include the yogurt on low flame so it doesn’t get curdled.

STORAGE INFORMATION:

FRIDGE:

• Properly cool the soup, add it to the vessel, and store for 4 days.

FREEZER:

• Pour it into the vessel and freeze it for 2 months.

FAQs:

Will I add frozen peas?

• Yes, we would easily add the frozen peas, but add them without thawing.

Could I exclude the feta to make this soup?

• Yes, we can exclude the feta, but it will not make the soup creamy in same way. Use Greek yogurt instead, but it will provide a different flavor.

NUTRITIONAL INFORMATION:

Serving size: 1½ cups

Calories: 445 kcal

Serving: 1

Net carbs: 17 g

Iron: 5 mg

Total carbs: 25 g

Vitamin A: 6500 IU

Fiber: 8 g

Calcium: 455 mg

Protein: 15 g

Sodium: 720 mg

Potassium: 800 mg