This edamame and carrot soup with crispy feta croutons is a study in contrasts: a smooth, green, protein-packed purée against hot, golden-crusted feta bites. The croutons are feta dipped in egg white and panko, and they're worth the extra ten minutes. Thirty minutes total, all in.
Looking for a soup that’s both comforting and refreshingly different? You’ve found it! This vibrant Edamame and Carrot Soup comes together in just 30 minutes, making it a perfect weeknight meal. But the real star of the show? The crispy, golden, panko-crusted feta croutons. They add a salty, savory crunch that transforms this simple soup into something truly special. Trust me, you’ll be making extra croutons to snack on!
Ingredients
• For the Soup
• 3/4 cup or 115 g (4.1 oz) chopped sweet onion, such as Vidalia or Walla Walla
• 1 cup or 128 g (4.5 oz) thinly sliced carrots, about 2 medium
• 2 cloves garlic, minced
• 2 14-ounce cans or 800 ml (27.1 fl oz) reduced-sodium vegetable broth
• 1 12-ounce package or 340 g (12 oz) frozen shelled edamame
• 1 1/2 teaspoons or 2 g (0.07 oz) snipped fresh thyme
• For the Crispy Feta Croutons
• 4 ounces or 113 g (4 oz) reduced-fat feta cheese, cut into 3/4-inch cubes
• 1 large egg white
• 1 tablespoon or 15 ml (0.5 fl oz) water
• 1/2 cup or 25 g (0.88 oz) panko bread crumbs
• 4 teaspoons or 20 ml (0.7 fl oz) canola oil, divided
• Fresh thyme leaves, for garnish, optional
Instructions
1. Sauté the aromatics: In a large saucepan, heat 2 teaspoons (10 ml / 0.3 fl oz) of canola oil over medium heat. Add the chopped onion and cook for 5 minutes until tender. Stir in the carrots and garlic and cook for 1 more minute until fragrant.
2. Simmer the soup: Pour in the vegetable broth and edamame. Bring the mixture to a boil, then reduce the heat and simmer, uncovered, for about 5 minutes until the vegetables are tender. Stir in the snipped fresh thyme.
3. Prepare the crouton station: While the soup simmers, set up your breading station. In a small bowl, whisk the egg white and water until frothy. In a second small bowl, add the panko bread crumbs.
4. Coat the feta: Dip each feta cube into the egg white mixture, allowing the excess to drip off. Immediately roll the cube in the panko crumbs, pressing gently to ensure all sides are coated.
5. Pan-fry the feta croutons: Heat the remaining 2 teaspoons (10 ml / 0.3 fl oz) of oil in a large skillet over medium-high heat. Carefully add the coated feta cubes and cook for 2-3 minutes, turning gently, until all sides are golden brown and crisp. Transfer to a paper towel-lined plate to drain.
6. Serve: Ladle the soup into bowls and top with the warm feta croutons. Garnish with extra thyme leaves if you like.
Nutritional Information
• PER SERVING: 193 cal., 9 g (0.32 oz) total fat (2 g / 0.07 oz sat. fat), 6 mg chol., 621 mg sodium, 15 g (0.53 oz) carb., 4 g (0.14 oz) fiber, 14 g (0.49 oz) pro.
Pro Tips
• For a creamier texture, use an immersion blender to partially blend the soup before stirring in the fresh thyme.
• The feta croutons are fantastic in an air fryer! Cook at 400°F or 200°C (400°F) for 4-6 minutes, or until golden and crisp.
• Make the soup base ahead of time and refrigerate for up to 3 days. Prepare and cook the feta croutons just before serving to ensure they are warm and crispy.
FAQ
Q: Is this edamame soup a good source of vegetarian protein
A: Yes, this soup is an excellent source of plant-based protein. Edamame is a complete protein, and the feta cheese adds another significant protein boost, making this a very satisfying and nutritious vegetarian meal.
Q: Can I make this edamame and carrot soup vegan
A: To make the soup itself vegan is simple, as it contains no animal products. However, the feta croutons are not vegan. For a delicious vegan alternative, you can top the soup with spicy roasted chickpeas or toasted pumpkin seeds for a similar crunchy, savory element.
Q: How can I make the feta croutons gluten-free
A: Making this recipe gluten-free is easy. Simply substitute the panko with gluten-free panko bread crumbs for the feta croutons. The soup base is naturally gluten-free, but always double-check that your vegetable broth is certified gluten-free.
Q: Can I prepare this vegetarian soup ahead of time
A: Absolutely! The soup base is perfect for meal prep. You can make it and store it in an airtight container in the refrigerator for up to 3 days. For the best texture and crunch, we highly recommend making the feta croutons fresh just before serving.
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Edamame and Carrot Soup with Crispy Feta Croutons
Ingredients
Method
- Sauté the aromatics: In a large saucepan, heat 2 teaspoons (10 ml / 0.3 fl oz) of canola oil over medium heat.
- Add the chopped onion and cook for 5 minutes until tender.
- Stir in the carrots and garlic and cook for 1 more minute until fragrant.
- Simmer the soup: Pour in the vegetable broth and edamame.
- Bring the mixture to a boil, then reduce the heat and simmer, uncovered, for about 5 minutes until the vegetables are tender.
- Stir in the snipped fresh thyme.
- Prepare the crouton station: While the soup simmers, set up your breading station.
- In a small bowl, whisk the egg white and water until frothy.
- In a second small bowl, add the panko bread crumbs.
- Coat the feta: Dip each feta cube into the egg white mixture, allowing the excess to drip off. Immediately roll the cube in the panko crumbs, pressing gently to ensure all sides are coated.
- Pan-fry the feta croutons: Heat the remaining 2 teaspoons (10 ml / 0.3 fl oz) of oil in a large skillet over medium-high heat. Carefully add the coated feta cubes and cook for 2-3 minutes, turning gently, until all sides are golden brown and crisp.
- Transfer to a paper towel-lined plate to drain.
- Serve: Ladle the soup into bowls and top with the warm feta croutons.
- Garnish with extra thyme leaves if you like.
