High-Protein Tomato Soup: A Creamy and Nutritious Twist on a Classic
Looking for a delicious and nutritious soup that’s packed with protein? This High-Protein Tomato Soup is a creamy, satisfying twist on the classic comfort food. Made with cottage cheese, this soup offers an extra boost of protein without sacrificing any of the rich tomato flavor. It’s perfect for a light lunch or dinner, and with its smooth texture and vibrant taste, it’s sure to become a new favorite.
Why You’ll Love This Recipe
- High in Protein: Thanks to the addition of cottage cheese, this soup is rich in protein, making it a satisfying meal that will keep you full for longer.
- Creamy Without the Cream: Blending the soup with cottage cheese gives it a rich and creamy texture without the need for heavy cream or milk.
- Quick and Easy: With just 10 minutes of prep and 25 minutes of cooking time, this soup is perfect for busy weeknights when you want something warm, nourishing, and homemade.
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 (28 oz each)
- 3 cups low-sodium vegetable broth
- 1½ cups cottage cheese (2% MF)
- Pepper, to taste
- Parmesan (optional garnish)
- Basil (optional garnish)
Instructions
1. Sauté the Onions
In a large pot, heat 1 tablespoon of olive oil over medium heat. Once the oil is hot, add the diced onions and cook for 4-5 minutes until they are softened and translucent. This creates the base flavor for the soup.
2. Add Garlic and Salt
Add the minced garlic to the pot and cook for another minute, stirring frequently to avoid burning. Season with kosher salt. If needed, deglaze the pot by adding a splash of vegetable broth to lift any caramelized bits from the bottom.
3. Stir in Tomato Paste
Stir in the tomato paste, cooking for 1 minute to allow its flavor to deepen. Then, add the sugar and dried basil, stirring everything together until well combined. The sugar helps balance the acidity of the tomatoes, while the basil adds a lovely herbaceous note.
4. Simmer the Soup
Pour in the canned whole tomatoes, including their liquid, along with the vegetable broth. Stir everything together and bring the soup to a gentle simmer. Cover the pot and let the soup simmer for about 20 minutes, stirring occasionally to prevent sticking. Taste the soup and adjust the seasoning with additional salt if necessary.
5. Blend with Cottage Cheese
Carefully transfer the soup to a blender. Add the cottage cheese and blend until the soup is smooth and creamy. Depending on the size of your blender, you may need to blend the soup in batches. When blending hot liquids, be sure to leave some space in the blender to allow steam to escape.
6. Serve and Garnish
Once the soup is blended to your desired consistency, pour it into bowls. Garnish with freshly grated Parmesan, a few fresh basil leaves, and a sprinkle of pepper for added flavor. Serve warm and enjoy!
Tips for Success
- Blending Safety: When blending hot soup, make sure to leave some space for steam to escape to avoid pressure build-up in the blender. You can also use an immersion blender directly in the pot for easier blending.
- Customizable Garnishes: While Parmesan and basil are classic garnishes, feel free to add croutons, a drizzle of olive oil, or a spoonful of Greek yogurt for an extra creamy finish.
- Make It Your Own: You can substitute cottage cheese with Greek yogurt or even tofu for a different protein boost. Experiment with different herbs like oregano or thyme for a unique twist.
Recipe Details
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Servings: 6 servings
- Calories: 200 kcal per serving
Final Thoughts
This High-Protein Tomato Soup is a delicious and healthy way to enjoy a classic dish with an added nutritional boost. The creamy texture and rich flavor make it comforting and satisfying, while the cottage cheese provides extra protein to keep you full and energized. Whether you’re looking for a light lunch or a simple dinner, this soup is a perfect choice.
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High-Protein Tomato Soup
- Total Time: 35 minutes
- Yield: 6 1x
Description
This creamy and high-protein tomato soup offers a healthy and comforting twist on a classic. With the addition of cottage cheese, it becomes a protein-packed meal that’s rich in flavor without the heaviness of cream. The soup is seasoned with garlic, basil, and a hint of sweetness from sugar, creating a delicious balance of savory and sweet. Perfect for a cozy lunch or dinner, and easily customizable with your favorite toppings like Parmesan and fresh basil.
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 (28 oz each)
3 cups low-sodium vegetable broth
1½ cups cottage cheese (2% MF)
Pepper, to taste
Parmesan (optional garnish)
Basil (optional garnish)
Instructions
Sauté Onions: Heat olive oil over medium heat in a large pot. Add diced onions and cook for 4-5 minutes, until softened.
Add Garlic & Salt: Add minced garlic and cook for another minute. Season with kosher salt and, if necessary, deglaze the pot with a splash of vegetable broth.
Add Tomato Paste: Stir in the tomato paste and cook for 1 minute. Add sugar and dried basil, stirring to combine.
Simmer Soup: Add canned tomatoes (with their liquid) and vegetable broth. Cover and simmer for 20 minutes, stirring occasionally. Adjust salt to taste if needed.
Blend with Cottage Cheese: Carefully transfer the soup to a blender. Add cottage cheese and blend until smooth and creamy. Depending on the size of your blender, you may need to do this in batches. When blending hot soup, leave room for steam to escape.
Serve & Garnish: Pour the soup into bowls and top with your favorite garnishes, such as grated Parmesan, fresh basil, and pepper. Enjoy!
- Prep Time: 10 minutes
- Cook Time: 25 minutes
Nutrition
- Calories: 200