High Protein Tomato Soup for Comforting, Healthy Meals

This High Protein Tomato Soup combines creamy cottage cheese with rich tomato flavor, delivering 11g of protein per serving for a nourishing meal.

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Prep Time 10

Cook Time 30

Total Time 40

Servings: 4 cups

Course: Dinner

Cuisine: American

Calories: 200

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Soup Base

2 tablespoons Olive Oil Can substitute with avocado oil for a lighter twist.
1 medium Onion Yellow or white onions are ideal.
1 teaspoon Kosher Salt Adjust based on dietary needs.
3 cloves Minced Garlic Fresh garlic is preferred.
2 tablespoons Tomato Paste Ensure it's fresh for best results.
1 teaspoon Dried Basil 3 times this amount for fresh basil.
1 teaspoon Sugar Substitute with low-sugar alternative if desired.
2 cans (28 oz) Canned Whole Tomatoes Can substitute crushed tomatoes.
4 cups Low Sodium Vegetable Broth Chicken broth can be a flavorful alternative.

For the Creaminess

1 cup Cottage Cheese (2% MF) Greek yogurt is a viable low-fat option.

To Season

to taste Pepper Adjust to taste.
optional Parmesan Can be omitted for dairy-free version.
optional Basil Fresh basil enhances presentation and flavor.

Equipment

Large pot
blender

Method

Step-by-Step Instructions

In a large pot, heat 2 tablespoons of olive oil over medium heat until shimmering, about 1-2 minutes. Add diced onion and sauté for 4-5 minutes until onions are translucent.
Stir in 3 cloves of minced garlic and 1 teaspoon of kosher salt, cooking for an additional minute until garlic is fragrant.
Incorporate 2 tablespoons of tomato paste into the pot and cook for about 1 minute. Add 1 teaspoon of dried basil and 1 teaspoon of sugar, balancing the acidity.
Add 2 (28 oz) cans of whole tomatoes and 4 cups of vegetable broth. Stir together, cover, and bring to a gentle simmer for 20 minutes.
Blend the soup with 1 cup of cottage cheese until smooth. Leave the lid slightly ajar to allow steam to escape.
Taste and adjust seasoning with additional salt and freshly cracked pepper. Add more broth for desired consistency if needed.
Serve hot, garnished with grated Parmesan and fresh basil if desired.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 25gProtein: 11gFat: 8gSaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 10mgSodium: 500mgPotassium: 600mgFiber: 5gSugar: 4gVitamin A: 15IUVitamin C: 30mgCalcium: 10mgIron: 8mg

Notes

Store in an airtight container in the fridge for up to 3 days. Reheat gently to maintain creaminess.

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