Tomato, Feta and Orzo Soup
Get ready to batch cook a new favourite! Our Tomato, Feta and Orzo Soup is really simple to make and it's brimming with Mediterranean-style flavours. We've blitzed tomatoes together with tangy reduced-fat feta cheese and stirred in silky orzo pasta so that every bowlful is extra satisfying. Now's your cue to make some room in your freezer and grab a crusty wholemeal bread roll…
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NutritionPer Serving
- Calories234
- Carbs32g
- Protein12g
- Fat4.4g
- Saturates1.9g
- Sugars13g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
You can never have too many portions of delicious, batch-cooked soup waiting in the freezer! This Tomato, Feta and Orzo Soup is brimming with rich, tomatoey goodness, and it’ll be just as tasty when you come back to it a second or third time.
Tomato and tangy feta cheese has always been a dream combo, so we’ve paired chopped tomatoes with reduced-fat feta to keep things more slimming friendly. Blitz together until smooth and you’re left with a silky bowlful of Mediterranean-style flavours – you can even mop up leftovers with a crusty wholemeal bread roll, if you’re feeling hungry!
This soup is sure to fill you up, especially with plenty of satisfying orzo pasta stirred in. If you’ve never used orzo before, it’s a rice-shaped pasta that adds a whole new depth of silkiness to a variety of dishes, without the need for a single pot of cream.
Got a hankering for more orzo? Take a look through some of our favourite slimming-friendly orzo pasta recipes.
What diets is this Tomato, Feta and Orzo Soup suitable for?
This Tomato, Feta and Orzo Soup recipe can be made suitable for vegetarian diets. You’ll want to make sure you’re using a vegetarian or vegan feta cheese. A vegan feta will also make your dish dairy-free.
If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food.
Do you need any special ingredients to make Tomato, Feta and Orzo Soup?
You shouldn’t need any special ingredients to make this simple recipe.
A stick blender makes it so much easier and quicker to blitz your ingredients together. You’ll also be able to choose the texture of your soup.
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Use a stick blender to blitz your ingredients until smooth.
Orzo is a rice-shaped pasta that’s easy to find at the supermarket or on Amazon.
How many calories are in this Tomato, Feta and Orzo Soup?
This Tomato, Feta and Orzo Soup is included in our Everyday Light category because it contains just 234 calories per portion. For more delicious dishes all under 400 calories, take a look at other Everyday Light recipes!
This Tomato, Feta and Orzo Soup recipe is ideal when following any of the larger diet plans such as Weight Watchers or counting calories.
The average woman needs around 2000kcal per day to maintain a healthy body weight, and men typically need slightly more at 2,500kcals, but you may want to reduce these if you are aiming to lose weight. You can find more information on the NHS website.
Step 1
Spray a saucepan with low-calorie cooking spray and place over a medium heat.
Step 2
Add the onions and gently fry for 5-6 minutes until beginning to soften. Add the garlic and oregano and cook for a further minute.
Step 3
Add the tomatoes and the stock and bring to the boil. Reduce the heat to a simmer and cover. Allow to cook for 20 minutes.
Step 4
After 20 minutes, remove from the heat. Using a stick blender (or food processor) carefully blitz. We like to leave a little texture in the soup, but you can blitz it smooth if you prefer.
Step 5
Return to the heat and bring back to a simmer. Add the orzo and cook for 7-9 minutes, stirring occasionally to prevent sticking.
Step 6
When the orzo is cooked, stir in the balsamic vinegar and feta, reserving a little feta to garnish if you wish. You can add a splash of water to thin the soup down, if you think it is a little thick.
Step 7
Taste and season with salt and pepper, if required. Serve into bowls and sprinkle on any reserved feta, if using.
What could I serve with this Tomato, Feta and Orzo Soup?
This soup is hearty and delicious on its own, or you can mop up any leftovers with a crusty wholemeal bread roll. All of these slimming-friendly sides would be delicious too:
How do you know when Tomato, Feta and Orzo Soup is cooked?
You’ll know your soup is ready when the orzo is cooked and tender (this will take around 7-9 minutes, with occasional stirring to prevent sticking).
Remember, your soup isn’t ready to serve until it’s topped with a tangy garnish of crumbly feta cheese!
Here in the UK, the standard advice is to cook food until it has reached 70°C and maintained that temperature for 2 minutes. This is to keep you and your family safe!
How long can you keep Tomato, Feta and Orzo Soup in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Tomato, Feta and Orzo Soup in the fridge for approximately 2-3 days.
Can I freeze Tomato, Feta and Orzo Soup?
Yes, you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container that is suitable for freezing (and freeze in individual portions!)
Don’t forget to add a label telling you your recipe’s name and the date it was frozen.
How do I reheat Tomato, Feta and Orzo Soup?
From chilled: Heat covered in the microwave for 3-4 minutes, stirring halfway through, until piping hot.
From frozen: Allow to defrost overnight in a refrigerator. Heat covered in the microwave for 3-4 minutes, stirring halfway through, until piping hot. You can also reheat your soup in a saucepan over a medium heat. Remove the pan when the soup is hot and bubbling.
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Tomato, Feta and Orzo Soup
Get ready to batch cook a new favourite! Our Tomato, Feta and Orzo Soup is brimming with yummy Mediterranean-style flavours.
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Prep Time
10 MINS
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Cook Time
35 MINS
- KCals 234
- Carbs 32G
Instructions
- Spray a saucepan with low-calorie cooking spray and place over a medium heat.
- Add the onions and gently fry for 5-6 minutes until beginning to soften. Add the garlic and oregano and cook for a further minute.
- Add the tomatoes and the stock and bring to the boil. Reduce the heat to a simmer and cover. Allow to cook for 20 minutes.
- After 20 minutes, remove from the heat. Using a stick blender (or food processor) carefully blitz. We like to leave a little texture in the soup, but you can blitz it smooth if you prefer.
- Return to the heat and bring back to a simmer. Add the orzo and cook for 7-9 minutes, stirring occasionally to prevent sticking.
- When the orzo is cooked, stir in the balsamic vinegar and feta, reserving a little feta to garnish if you wish. You can add a splash of water to thin the soup down, if you think it is a little thick.
- Taste and season with salt and pepper, if required. Serve into bowls and sprinkle on any reserved feta, if using.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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Recipe notes
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6 comments
See what others have to say
TanyaWednesday 27th September 2023
Can I throw all the ingredients into soup maker at the same time for the tomato feta and orzo soup
SharonMonday 23rd October 2023
Hi Tanya, we would suggest adding the orzo for the last 7 – 9 minutes of cooking and then adding the feta in at the end. We haven’t tested this in a soup maker so we would advise reading the instruction book for your particular appliance. Hope this helps.
DennisWednesday 27th September 2023
Could I use some of the mountain of fresh tomatoes that grown this year rather than tinned? If so what’s the quantity? Thanks.
SharonMonday 23rd October 2023
Hi Dennis, yes, you could use fresh tomatoes if you prefer. We would suggest using about 800g, the same amount as if you were using tinned. Enjoy the recipe!
Nikki GladwinTuesday 26th September 2023
Would this be suitable to do in a soup maker? I’m new to the soup maker world 😊
SharonMonday 23rd October 2023
Hi Nikki, we haven’t tried this recipe in a soup maker but it should work fine. We would suggest adding the orzo for the last 7 – 9 minutes of cooking and then adding the feta in at the end. We would advise reading the instruction book for your particular appliance. Enjoy the recipe!
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