High Protein Tomato Soup Recipe

Introduction

This high protein tomato soup is a comforting and nutritious twist on a classic favorite. Packed with creamy cottage cheese and rich tomato flavors, it’s a perfect meal to warm you up and keep you satisfied.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• ½ teaspoon kosher salt
• 2 tablespoons minced garlic
• 1 tablespoon tomato paste
• 2 teaspoons dried basil
• 1 tablespoon sugar
• 2 cans whole tomatoes (two 28 oz cans)
• 3 cups vegetable broth, low sodium
• 1½ cup cottage cheese, 2% MF
• Pepper, to taste
• Parmesan, optional garnish
• Basil, optional garnish

Instructions

1. Step 1: Heat the olive oil over medium heat in a large pot. Add the diced onions and cook until softened, about 4 to 5 minutes.
2. Step 2: Stir in the minced garlic and cook for another minute. Add the kosher salt, then deglaze the pot with a splash of vegetable broth if needed.
3. Step 3: Mix in the tomato paste and cook for 1 minute. Add the sugar and dried basil, stirring to combine.
4. Step 4: Pour in the canned whole tomatoes with their liquid and the vegetable broth. Cover the pot and let it simmer for 20 minutes, stirring occasionally. Adjust salt if desired.
5. Step 5: Carefully transfer the soup in batches to a blender along with the cottage cheese. Blend until smooth. To avoid steam buildup, leave a gap in the lid and cover it with a linen napkin.
6. Step 6: Serve the soup warm, garnished with freshly ground pepper, parmesan, and basil if you like.

Tips & Variations

• Use fresh basil instead of dried for a brighter herbal flavor.
• If you prefer a thinner soup, add extra vegetable broth until your desired consistency is reached.
• For a dairy-free version, substitute cottage cheese with silken tofu or omit it and add extra broth.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat or in the microwave, stirring occasionally. The soup may thicken after refrigeration; simply add a splash of broth or water when reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tomatoes instead of canned?

Yes, you can use about 3 pounds of fresh ripe tomatoes. Peel, core, and roughly chop them before cooking. You may need to adjust cooking times slightly to break them down fully.

Is this soup suitable for vegans?

Not as written, since it contains cottage cheese. For a vegan option, substitute the cottage cheese with a plant-based alternative like blended silken tofu or vegan cream cheese.

High Protein Tomato Soup Recipe

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★★★★★

4.4 from 242 reviews

This High Protein Tomato Soup is a comforting and nutritious dish that combines the rich flavors of tomatoes with the creamy texture of cottage cheese. Enhanced with garlic, basil, and a touch of sweetness, this soup is blended to a smooth consistency, making it perfect for a wholesome lunch or light dinner. It’s easy to prepare on the stovetop and offers a boost of protein with every serving.

• Author: Elias
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Sauce Base

• 1 tablespoon olive oil
• 1 onion, diced
• ½ teaspoon kosher salt
• 2 tablespoons minced garlic
• 1 tablespoon tomato paste
• 2 teaspoons dried basil
• 1 tablespoon sugar

Soup

• 2 cans whole tomatoes (two 28 oz cans, with liquid)
• 3 cups low sodium vegetable broth

Protein Addition

• 1½ cups 2% milkfat cottage cheese

Seasoning & Garnish (Optional)

• Pepper, to taste
• Parmesan cheese, for garnish
• Fresh basil, for garnish

Instructions

1. Sauté Onions: Heat olive oil over medium heat in a large pot. Add diced onions and cook for 4 to 5 minutes until they become soft and translucent.
2. Add Garlic and Salt: Stir in the minced garlic and cook for an additional minute. Sprinkle in the kosher salt, then if needed, deglaze the pot with a small splash of vegetable broth to loosen any browned bits.
3. Add Tomato Paste and Seasonings: Mix in the tomato paste and cook for one minute to deepen the flavor. Add the sugar and dried basil, stirring everything together thoroughly.
4. Add Tomatoes and Broth & Simmer: Pour in the canned whole tomatoes with their juice and the vegetable broth. Cover the pot and simmer gently for 20 minutes, stirring occasionally. Adjust salt to taste during this stage.
5. Blend Soup with Cottage Cheese: Carefully transfer the hot soup in batches to a blender. Add cottage cheese to each batch and blend until completely smooth. Be cautious to allow steam to escape from the blender lid to avoid pressure buildup.
6. Serve: Pour the finished soup into bowls and season with freshly ground pepper. Garnish with grated parmesan cheese and fresh basil, if desired, and serve warm.

Notes

• Be careful when blending hot soup to avoid steam burns; leave an opening for steam to escape.
• You can substitute cottage cheese with Greek yogurt for a different flavor and texture.
• Adjust sugar according to the acidity of your tomatoes.
• This soup can be stored in the refrigerator for up to 3 days and reheated gently on the stovetop or microwave.
• For a smoother texture, strain the soup before blending.

Keywords: high protein tomato soup, creamy tomato soup, cottage cheese soup, healthy tomato soup recipe, easy tomato soup, vegetarian soup