High Protein Tomato Soup Recipe

Introduction

This high protein tomato soup is a comforting and nutritious twist on a classic favorite. Blended with creamy cottage cheese, it offers extra richness and a boost of protein, making it perfect for a satisfying lunch or dinner.

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 canned tomatoes (two 28 oz cans)
• 3 cups low sodium vegetable broth
• 1½ cups 2% cottage cheese
• Pepper, to taste
• Parmesan, optional garnish
• Basil, optional garnish

Instructions

1. Step 1: Heat the olive oil in a large pot over medium heat. 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 if needed, deglaze the pot with a splash of vegetable broth to loosen any browned bits.
3. Step 3: Add the tomato paste and cook it for about a minute. Then stir in the sugar and dried basil.
4. Step 4: Pour in the canned tomatoes with their liquid and the vegetable broth. Cover the pot and let the soup simmer for 20 minutes, stirring occasionally. Taste and adjust salt as needed.
5. Step 5: Carefully transfer the soup in batches to a blender, adding the cottage cheese. Blend until smooth. When blending hot liquids, leave a vent for steam to escape to avoid pressure build-up, such as removing the center piece of the blender lid and covering the opening with a cloth.
6. Step 6: Serve the soup hot, garnished with freshly ground pepper, parmesan, and basil if desired.

Tips & Variations

• For a richer flavor, substitute part of the vegetable broth with chicken broth if not vegetarian.
• Add a pinch of red pepper flakes for a spicy kick.
• Use low-fat or full-fat cottage cheese depending on your preferred creaminess.
• Fresh basil can be stirred in just before serving for a bright, fresh note.

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. Avoid boiling the soup after adding cottage cheese to maintain its creamy texture. You can also freeze the soup 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 make this soup vegan?

To make this soup vegan, substitute the cottage cheese with a plant-based yogurt or silken tofu for a creamy texture without dairy.

What if I don’t have a blender?

If you don’t have a blender, you can use an immersion blender directly in the pot to puree the soup until smooth. Be careful with hot liquids and work in batches if needed.

High Protein Tomato Soup Recipe

Print Recipe

★★★★★

4.4 from 74 reviews

This high-protein tomato soup combines the rich flavors of slow-simmered tomatoes with creamy cottage cheese, making it a hearty and nutritious option for any meal. Enhanced with garlic, basil, and a hint of sweetness, this comforting soup offers a delicious way to boost your protein intake while enjoying classic tastes.

• Author: Emma
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Base 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

Protein & Garnish

• 1½ cups 2% milk fat cottage cheese
• Pepper, to taste
• Parmesan cheese (optional, for garnish)
• Fresh basil leaves (optional, for garnish)

Instructions

1. Sauté Onions: Heat the olive oil over medium heat in a large pot. Add the diced onions and cook for 4 to 5 minutes until they are softened and translucent.
2. Add Garlic and Salt: Stir in the minced garlic and cook for an additional minute. Then, add the kosher salt. If needed, pour a splash of vegetable broth into the pot to deglaze by scraping up any browned bits from the bottom.
3. Add Tomato Paste and Seasonings: Mix in the tomato paste and cook for about a minute to develop its flavor. Then, add sugar and dried basil, stirring well to combine all ingredients.
4. Add Tomatoes and Broth, Simmer: Pour in the canned whole tomatoes with their juices and the vegetable broth. Bring to a simmer, cover the pot, and cook gently for 20 minutes, stirring occasionally. Taste and adjust salt as needed.
5. Blend Soup with Cottage Cheese: Carefully transfer the hot soup into a blender in batches if necessary. Add the cottage cheese and blend until smooth and creamy. Take precaution to allow steam to escape by either removing the center piece of the blender lid and covering with a towel or venting properly to avoid pressure build-up.
6. Serve and Garnish: Pour the blended soup into bowls. Top with freshly ground pepper, parmesan cheese, and fresh basil leaves if desired. Serve immediately for best flavor and texture.

Notes

• You can substitute the cottage cheese with Greek yogurt for a tangier flavor, but ensure it is added after blending to prevent curdling.
• If you prefer a thinner soup, add additional vegetable broth until desired consistency is reached.
• For a spicier kick, add a pinch of red pepper flakes while sautéing the onions.
• Use fresh basil as garnish for extra aroma and freshness.

Keywords: high protein tomato soup, creamy tomato soup, healthy tomato soup, cottage cheese soup, vegetable broth soup, easy tomato soup, homemade tomato soup