High Protein Tomato Soup Recipe

Introduction

This High Protein Tomato Soup is a comforting and nutritious twist on a classic favorite. Made creamy with cottage cheese and packed with flavor from fresh ingredients and herbs, it’s perfect for a cozy meal any 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 whole tomatoes (two 28 oz cans)
• 3 cups low sodium vegetable broth
• 1½ cups cottage cheese (2% milk fat)
• 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: Add minced garlic and cook for another minute. Then add kosher salt. If the bottom of the pot sticks, deglaze with a splash of vegetable broth.
3. Step 3: Stir in tomato paste and cook for 1 minute. Add sugar and dried basil, stirring to combine.
4. Step 4: Pour in the canned whole tomatoes with their liquid and the vegetable broth. Cover and simmer for 20 minutes, stirring occasionally. Adjust salt as needed.
5. Step 5: Carefully transfer the soup in batches to a blender along with cottage cheese. Blend until smooth. To safely blend hot soup, leave a vent for steam to escape by removing the center of the blender lid and covering with a linen napkin.
6. Step 6: Serve hot, garnished with parmesan, fresh basil, and freshly ground pepper if desired.

Tips & Variations

• Use low-fat or full-fat cottage cheese depending on your preference for creaminess and calorie content.
• Add a pinch of red pepper flakes for a subtle heat kick.
• For a dairy-free option, substitute cottage cheese with plain silken tofu or a cashew cream.
• Serve with crusty bread or a grilled cheese sandwich for a hearty meal.

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. The soup may thicken when chilled; add a splash of vegetable broth or water when reheating to reach desired consistency.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tomatoes instead of canned?

Yes, substitute with about 4 cups of peeled, chopped fresh tomatoes. Simmer a bit longer to develop the flavor and soften the tomatoes before blending.

Is it necessary to blend the soup with cottage cheese?

Blending with cottage cheese adds protein and creaminess without heavy cream. You can skip or replace it with another creamy ingredient, but the texture and protein content will differ.

High Protein Tomato Soup Recipe

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★★★★★

4.5 from 120 reviews

This High Protein Tomato Soup is a creamy, flavorful homemade soup packed with protein from cottage cheese. It combines savory tomatoes, fresh garlic, and basil with a smooth texture achieved by blending the soup with cottage cheese. Ideal as a comforting and nutritious meal, this soup offers a healthy twist on a classic comfort food.

• Author: Caleb
• 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

Main 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 (28 oz each) whole canned tomatoes
• 3 cups low sodium vegetable broth
• 1½ cups cottage cheese (2% milk fat)
• Pepper, to taste

Optional Garnishes

• Parmesan cheese
• Fresh basil leaves

Instructions

1. Sauté the Onions: Heat the olive oil over medium heat in a large pot. Add the diced onions and cook, stirring occasionally, until softened and translucent, about 4 to 5 minutes.
2. Add Garlic and Salt: Stir in the minced garlic and cook for 1 more minute until fragrant. Add the kosher salt, and if the pot looks dry or ingredients start sticking, deglaze the pan with a splash of vegetable broth, scraping up any browned bits.
3. Add Tomato Paste and Seasonings: Stir in the tomato paste and cook for one minute to deepen its flavor. Add the sugar and dried basil, mixing everything well to combine.
4. Simmer Soup: Pour in the canned whole tomatoes with their juices and the vegetable broth. Stir to combine. Cover the pot and let the soup simmer gently for 20 minutes, stirring occasionally. Taste and add more salt as needed.
5. Blend the Soup: Transfer the hot soup in batches to a blender. Add the cottage cheese to each batch and blend until smooth and creamy. To safely blend hot soup, ensure the blender lid is slightly vented or covered with a cloth to allow steam to escape.
6. Serve: Pour the blended soup back into the pot or bowls and season with freshly ground pepper to taste. Garnish with grated Parmesan cheese and fresh basil leaves if desired, then serve warm.

Notes

• When blending hot soup, always vent the lid to prevent steam buildup and potential burns.
• You can substitute cottage cheese with Greek yogurt for a different protein source and flavor.
• If you prefer a thinner soup, add additional vegetable broth to achieve desired consistency.
• Adjust sugar to balance the acidity of tomatoes according to taste.
• Use low sodium broth to better control salt levels in the soup.

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