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–+ servings
High Protein Tomato Soup

High Protein Tomato Soup Perfect for Cozy Nights

This High Protein Tomato Soup is a creamy delight packed with protein, perfect for cozy afternoons and quick meals.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Soup
Cuisine: Vegetarian
Calories: 225
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil Can substitute with avocado oil.
  • 1 medium Onion Provides sweetness and depth.
  • 1 teaspoon Kosher Salt Adjust to taste.
  • 3 cloves Minced Garlic Fresh is preferred.
  • 2 tablespoons Tomato Paste Intensifies tomato flavors.
  • 1 teaspoon Dried Basil Adjust quantity if using fresh.
  • 1 teaspoon Sugar Balances acidity.
  • 2 cans (28 oz) Canned Whole Tomatoes The base of the soup.
  • 3 cups Vegetable Broth Low sodium preferred.
  • 1.5 cups Cottage Cheese Adds creaminess and protein.
  • to taste Pepper Adjust according to preference.
For Garnish
  • to taste Parmesan Cheese Optional, for topping.
  • to taste Fresh Basil Optional, for garnish.

Equipment

  • Large pot
  • Blender

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 diced onion and sauté for 4-5 minutes until softened. Stir in 3 minced garlic cloves and kosher salt, cooking for an additional minute.
  2. Mix in 2 tablespoons of tomato paste, 1 teaspoon of sugar, and 1 teaspoon of dried basil. Stir for about 1 minute until the tomato paste caramelizes.
  3. Pour in two 28 oz cans of whole tomatoes and 3 cups of low-sodium vegetable broth. Bring to a simmer, partially cover, and let simmer for 20 minutes.
  4. Transfer the soup to a blender in batches and add 1½ cups of cottage cheese. Blend until smooth.
  5. Return the blended soup to the pot on low heat. Taste and adjust seasoning with fresh pepper or salt.
  6. Ladle soup into bowls and garnish with parmesan cheese and fresh basil.

Nutrition

Serving: 1cupCalories: 225kcalCarbohydrates: 20gProtein: 11gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 20mgSodium: 600mgPotassium: 800mgFiber: 4gSugar: 5gVitamin A: 950IUVitamin C: 20mgCalcium: 150mgIron: 3mg

Notes

Use fresh ingredients for enhanced flavor. Adjust seasoning according to personal preference. Avoid freezing due to cottage cheese separation.

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