High Protein Tomato Soup Recipe

Introduction

This high protein tomato soup is a comforting and nutritious meal perfect for any day. Blending creamy cottage cheese into a rich tomato base makes it both satisfying and full of flavor. It’s simple to prepare and great for serving the whole family.

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 canned whole tomatoes (two 28 oz cans)
• 3 cups vegetable broth (low sodium)
• 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 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 and deglaze the pot with a splash of vegetable broth if needed, scraping up any browned bits.
3. Step 3: Add the tomato paste and cook for one minute. Stir in the sugar and dried basil until combined.
4. Step 4: Pour in the canned whole tomatoes with their liquid and the remaining vegetable broth. Cover and simmer for 20 minutes, stirring occasionally. Adjust salt if desired.
5. Step 5: Carefully transfer the soup to a blender in batches if necessary. Add the cottage cheese and blend until smooth. When blending hot soup, leave a vent for steam to escape by removing the center of the blender lid and covering with a cloth.
6. Step 6: Serve the blended soup hot, topped with pepper, and optional parmesan and basil for extra flavor.

Tips & Variations

• Use full-fat cottage cheese for a richer and creamier texture.
• For a spicy kick, add a pinch of red pepper flakes when cooking the garlic.
• Swap vegetable broth for chicken broth for a deeper savory flavor.
• If you prefer a chunkier soup, blend only half of the soup and mix with the remaining chunky portion.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat, stirring occasionally. This soup can also be frozen 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, but you’ll need about 4 to 5 cups of fresh chopped tomatoes. Simmer a bit longer to reduce excess water and concentrate the flavors.

Is it necessary to blend the soup with cottage cheese?

Blending the soup with cottage cheese adds protein and creaminess, but you can omit it if preferred. The soup will be less creamy but still delicious.

High Protein Tomato Soup Recipe

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★★★★★

4.4 from 94 reviews

• Author: Julian
• Total Time: 40 minutes
• Yield: 5 servings 1x
• Diet: Low Fat

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Description

A creamy and comforting high-protein tomato soup made with whole canned tomatoes and cottage cheese, flavored with garlic, basil, and a touch of sweetness. This easy-to-make soup is blended to a smooth consistency and garnished with parmesan and fresh basil, offering a nutritious option perfect for lunch or dinner.

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Ingredients

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Soup 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
• 2 cans (28 oz each) whole canned tomatoes
• 3 cups low sodium vegetable broth

Protein Addition

• 1½ cup cottage cheese (2% milk fat)

Optional Garnishes

• Parmesan cheese
• Fresh basil leaves
• Black pepper, to taste

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Instructions

1. Sauté onions: Heat olive oil over medium heat in a large pot. Add the diced onions and cook until softened and translucent, about 4 to 5 minutes.
2. Add garlic and salt: Stir in the minced garlic and cook for 1 minute until fragrant. Add the kosher salt and deglaze the pot with a splash of vegetable broth if the bottom sticks, scraping any bits off the pot.
3. Add tomato paste and seasonings: Mix in the tomato paste and cook for 1 minute. Then add sugar and dried basil, stirring well to combine all flavors.
4. Simmer with tomatoes and broth: Pour in the canned whole tomatoes, including their liquid, along with the vegetable broth. Cover the pot and let it simmer gently for 20 minutes, stirring occasionally. Adjust salt to taste during this stage if needed.
5. Blend soup with cottage cheese: Carefully transfer the hot soup to a blender in batches if necessary. Add the cottage cheese and blend until smooth, leaving room for steam to escape safely by partially removing the blender lid and covering the opening with a cloth to prevent splattering.
6. Serve and garnish: Pour the soup into bowls and optionally top with grated parmesan cheese, fresh basil leaves, and freshly ground black pepper. Serve immediately for best taste.

Notes

• Be cautious when blending hot liquids; blend in batches and allow steam to escape safely to avoid splatters.
• Use low sodium vegetable broth to better control the salt levels in the soup.
• For creamier texture, use cottage cheese with higher fat content if desired.
• This soup can be refrigerated for up to 3 days and reheated gently on the stovetop.
• Optional garnishes add flavor but can be omitted for a dairy-free or vegan variation by substituting cottage cheese accordingly.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: American

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