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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.
How to Make It
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!
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
Try more of our delicious keto recipes for more low-carb inspiration. For more information about the benefits of a ketogenic diet and how it supports weight management, visit trusted nutrition sources.
