Low Carb Baked Feta and Tomato Soup
10.7g
Net Carbs
12.3g
Protein
29.3g
Fat
3.6g
Fiber
360
Calories
Cooking tip: Looking for a simple, low carb creamy tomato soup? Well look no further! We combine the tang of feta with the sweetness of grape tomatoes, while reducing net carbs by using a combination of tomatoes and red bell pepper in this delicious soup. We love the idea of making this recipe your own by increasing the red pepper flakes for a spicier version or swapping the fresh basil for other fresh herbs like dill or parsley. Find your own delicious, just be sure to track any additional net carbs.
Ingredients:
- 1/4 teaspoon black pepper, ground USDA
- 426 grams fresh grape tomatoes
- 1/2 teaspoon table salt USDA
- 5 eas fresh garlic cloves USDA
- 4 cups chicken broth FNDDS
- 3 tablespoons olive oil USDA
- 1 large (2-1/4 per pound) fresh red bell pepper USDA
- 1/8 teaspoon red chili peppers, crushed flakes USDA
- 1/4 cup dried pine nuts, pignolia USDA
- 8 ounces feta cheese USDA
- 2 tablespoons fresh basil, chopped leaves USDA
Directions:
Ingredient notes: purchase a block of feta cheese for this recipe, not feta crumbles. Also note that one and a half pints of grape tomatoes will equate to 426g.
- Heat oven to 400°F.
- In a 2-quart baking dish, toss together tomatoes, roughly chopped red bell pepper, garlic, olive oil, salt, pepper and red pepper flakes until evenly coated. Cut off about ¼ of the feta block (2-ounces) and set aside for garnish. Coat each side of the remaining feta block (6-ounces) in the seasoned olive oil at the bottom of the baking dish and nestle in the center of the tomatoes, peppers, and garlic. Bake for 40-45 minutes, until the tomatoes have burst and the feta is golden.
- In a blender, combine ½ of the broth with ½ of the baked feta-tomato combination. Blend at medium speed until lightened in color and creamy. Pour into a medium sauce pot and place over medium heat. Blend the other half of the broth with all remaining contents of the baking dish (including olive oil) until creamy and add to the pot. Allow to warm, stirring occasionally, as you toast the pine nuts. Do not allow to boil, reducing heat if needed.
- In a medium non-stick skillet over medium-high heat toast the pine nuts, about 10 minutes.
- To serve, pour about 1 ½ cups warm soup into each of 4 bowls. Top each with ½ ounce crumbled fresh feta (set aside in step 2), 1 tablespoon toasted pine nuts, and ½ tablespoon chopped fresh basil. One bowl as described is one serving.
