High-Protein Tomato Soup Recipe

Introduction

This high protein tomato soup is a comforting and nutritious twist on a classic favorite. Creamy cottage cheese adds a rich texture and a boost of protein, making it a satisfying meal for any time of day.

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 of 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 olive oil over medium heat in a large pot. Add diced onions and cook until softened, about 4 to 5 minutes.
2. Step 2: Stir in minced garlic and cook for another minute. Add kosher salt. If needed, deglaze the pot with a splash of vegetable broth to loosen any browned bits.
3. Step 3: Add tomato paste and cook for one minute. Stir in sugar and dried basil.
4. Step 4: Pour in the canned whole tomatoes with their juice and the vegetable broth. Cover and simmer for 20 minutes, stirring occasionally. Adjust salt to taste.
5. Step 5: Carefully transfer the soup to a blender in batches, adding cottage cheese each time. Blend until smooth. Ensure steam escapes by removing the center of the blender lid or covering the opening with a cloth to avoid pressure build-up.
6. Step 6: Serve warm, garnished with freshly ground pepper, parmesan, and basil if desired.

Tips & Variations

• Use fresh basil instead of dried for a brighter flavor.
• For a vegan version, substitute cottage cheese with silken tofu or cashew cream.
• Add a pinch of red pepper flakes for a subtle spicy kick.
• If the soup is too thick, thin it with extra vegetable broth or water when blending.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, stirring occasionally. This soup also freezes well for up to 2 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tomatoes instead of canned?

Yes, you can substitute about 4 cups of chopped fresh ripe tomatoes. You may need to cook them a little longer to break down and release their flavors.

Is cottage cheese necessary for this recipe?

The cottage cheese adds creaminess and protein, but you can omit it if you prefer a lighter soup. Alternatively, use Greek yogurt or cream for a different texture.

High-Protein Tomato Soup Recipe

Print Recipe

★★★★★

4.5 from 123 reviews

This High Protein Tomato Soup is a creamy, comforting dish packed with flavor and enhanced with cottage cheese for an added protein boost. Perfect as a nutritious lunch or light dinner, it combines fresh aromatics, ripe tomatoes, and herbs to create a smooth, richly flavored soup that is both satisfying and healthy.

• Author: Victoria
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Base 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 canned tomatoes (two 28 oz cans)
• 3 cups low sodium vegetable broth

Protein Addition

• 1½ cups cottage cheese (2% milk fat)

Seasonings & Garnishes

• Pepper, to taste
• Parmesan (optional garnish)
• Fresh basil leaves (optional garnish)

Instructions

1. Sauté Onions: Heat olive oil over medium heat in a large pot. Add the diced onions and cook until they are softened and translucent, about 4 to 5 minutes.
2. Add Garlic and Salt: Stir in the minced garlic and cook for an additional minute. Then add kosher salt. If the pot gets too dry or ingredients start to stick, deglaze it with a splash of vegetable broth to lift the flavorful bits from the bottom.
3. Cook Tomato Paste and Herbs: Stir in the tomato paste and cook for one minute to intensify its flavor. Add the sugar and dried basil, stirring well to combine and distribute the flavors evenly.
4. Simmer Tomatoes and Broth: Pour in the canned whole tomatoes with their liquid and the vegetable broth. Cover the pot and let it simmer gently for 20 minutes, stirring occasionally. Taste and add more salt if you prefer.
5. Blend Soup with Cottage Cheese: Carefully transfer the soup in batches to a blender. Add the cottage cheese and blend until completely smooth. When blending hot liquids, remove the center of the blender lid or use a cloth to allow steam to escape safely and avoid splatters.
6. Serve and Garnish: Pour the creamy tomato soup into bowls. Top with freshly grated parmesan, basil leaves, and pepper to taste for an extra burst of flavor and elegance.

Notes

• When blending hot soup, always ensure steam can escape to prevent pressure buildup.
• For a vegan or dairy-free version, substitute cottage cheese with silken tofu or cashew cream.
• Adjust the amount of sugar depending on the acidity of your tomatoes to balance the soup’s flavor.
• Use fresh basil for garnish for a brighter, fresher taste.
• Store leftovers in an airtight container in the refrigerator for up to 3 days.

Keywords: High Protein Tomato Soup, Healthy Tomato Soup, Creamy Tomato Soup, Cottage Cheese Soup, Comfort Food, Easy Soup Recipe