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High Protein Tomato Soup Recipe

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4.1 from 12 reviews

This High Protein Tomato Soup is a comforting and nutritious meal perfect for any day. Combining rich canned tomatoes with creamy cottage cheese, this soup offers a velvety texture packed with protein. Enhanced with garlic, onion, and a blend of herbs, it's a vibrant, flavorful dish that warms you up while supporting a healthy diet. Ideal for a quick lunch or dinner, it’s easy to prepare and naturally gluten-free.

Ingredients

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 with liquid
  • 3 cups low sodium vegetable broth
  • 1½ cups cottage cheese (2% milk fat)
  • Freshly ground pepper, to taste

Optional Garnishes

  • Grated Parmesan cheese
  • Fresh basil leaves

Instructions

  1. Sauté the Onion: Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 4 to 5 minutes until softened and translucent, stirring occasionally to prevent burning.
  2. Add Garlic and Salt: Stir in the minced garlic and cook for an additional minute until fragrant. Add the kosher salt. If the mixture starts sticking, deglaze the pot by adding a small splash of vegetable broth, scraping the bottom to lift any browned bits.
  3. Add Tomato Paste and Seasonings: Incorporate the tomato paste, stirring it into the mixture and cooking for about a minute to deepen the flavor. Then add the sugar and dried basil, mixing well to combine all ingredients evenly.
  4. Add Tomatoes and Broth and Simmer: Pour in the canned whole tomatoes with their juice and the vegetable broth. Stir everything together, cover the pot, and let it simmer gently for 20 minutes. Stir occasionally and taste to adjust salt as needed.
  5. Blend the Soup with Cottage Cheese: Carefully transfer the hot soup in batches to a blender. Add the cottage cheese to each batch before blending until completely smooth. Be cautious when blending hot liquids—leave the lid vented and cover the opening with a clean linen napkin to allow steam to escape safely.
  6. Serve and Garnish: Pour the blended soup back into the pot or serving bowls. Serve hot topped with freshly ground pepper, and if desired, sprinkle with grated Parmesan cheese and garnish with fresh basil leaves for added flavor and presentation.

Notes

  • Use low sodium vegetable broth to better control the salt content of the soup.
  • The cottage cheese adds creaminess and protein, but you can substitute with Greek yogurt or cream for different textures.
  • Be careful when blending hot liquids to avoid splattering. Blend in batches if your blender is small.
  • This soup can be refrigerated for up to 4 days and reheated gently on the stove.
  • For a thinner soup, add more vegetable broth according to your desired consistency.

Find it online: https://recipeplenty.com/high-protein-tomato-soup-recipe/