High-Protein Tomato Feta Soup

High-Protein Tomato Feta Soup

Description:
A hearty, protein-packed twist on the classic tomato soup — creamy Greek yogurt and crumbled feta give it richness and extra nutrition, while fresh herbs add a burst of brightness. Perfect for a cozy, healthy meal any time of year!

 Ingredients

For the Soup:

• 2 tbsp olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 4 cups (about 1 kg) ripe tomatoes, chopped or 2 cans (14 oz each) diced tomatoes
• 2 tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp dried basil (or 1 tbsp fresh)
• 1/2 tsp smoked paprika (optional, for depth)
• 3 cups low-sodium vegetable broth
• 1/2 cup crumbled feta cheese
• 1/2 cup Greek yogurt (for extra protein and creaminess)
• Salt and black pepper to taste

Optional Protein Boost:

• 1 scoop unflavored whey protein or 1/2 cup cooked red lentils (for a natural plant-based option)

For Garnish:

• Extra feta crumbles
• Fresh basil or parsley leaves
• A drizzle of olive oil or balsamic glaze

 Instructions

1. Sauté Aromatics:
   Heat olive oil in a large pot over medium heat. Add chopped onion and cook for 4–5 minutes until translucent. Stir in minced garlic and cook another 30 seconds until fragrant.
2. Add Tomatoes & Seasonings:
   Stir in chopped tomatoes (or canned), tomato paste, oregano, basil, paprika, salt, and pepper. Cook for 5–7 minutes to let the flavors develop.
3. Simmer:
   Pour in the vegetable broth. Bring to a boil, then reduce heat and let it simmer for 15–20 minutes, stirring occasionally.
4. Blend:
   Use an immersion blender (or transfer to a blender in batches) to blend until smooth and creamy.
5. Add Feta & Yogurt:
   Stir in crumbled feta and Greek yogurt until melted and well incorporated. For extra protein, mix in your protein powder or cooked lentils now. Taste and adjust seasoning.
6. Serve:
   Ladle the soup into bowls. Garnish with extra feta, olive oil drizzle, and fresh basil.

 Serving Suggestions

Serve with:

• Whole grain toast or garlic pita chips
• A light green salad with lemon vinaigrette
• Grilled cheese made with whole-grain bread for an indulgent combo

 Nutrition Highlights (per serving, approx.)

• Calories: ~210
• Protein: 15–20g
• Fat: 10g
• Carbs: 15g
• Fiber: 3g