High Protein Tomato Soup in a bowl with garnishes

High Protein Tomato Soup

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Why Make This Recipe

High Protein Tomato Soup is not just any soup; it’s a comforting bowl of goodness packed with flavor and nutrition. This recipe is perfect for those looking to incorporate more protein into their meals while enjoying a classic tomato soup. With cottage cheese as the secret ingredient, you’ll get a creamy texture and a boost of protein that will keep you full longer. It’s simple to make, healthy, and absolutely delicious!

How to Make High Protein Tomato Soup

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 vegetable broth (low sodium)
  • 1½ cups cottage cheese (2% MF)
  • Pepper (to taste)
  • Parmesan (optional garnish)
  • Basil (optional garnish)

High Protein Tomato Soup

Directions

  1. Heat the Oil: Start by adding 1 tablespoon of olive oil to a large pot over medium heat. Once the oil is hot, add the diced onion.

  2. Cook the Onions: Stir and cook the onions for about 4 to 5 minutes, or until they are softened and translucent.

  3. Add Garlic and Salt: Next, add the 2 tablespoons of minced garlic and cook for another minute. Sprinkle in ½ teaspoon of kosher salt to enhance the flavor.

  4. Deglaze the Pot (if needed): If the ingredients are sticking to the bottom of the pot, deglaze by adding a splash of the vegetable broth and scraping up any browned bits.

  5. Add the Tomato Paste: Add 1 tablespoon of tomato paste to the pot. Stir and let it cook for a minute to deepen the flavors.

  6. Incorporate Sugar and Basil: Now, add 1 tablespoon of sugar and 2 teaspoons of dried basil. Stir everything together so the spices mix well with the onions and garlic.

  7. Add Tomatoes and Broth: Open the two cans of whole tomatoes and pour them in, including the liquid. Add the 3 cups of vegetable broth to the pot. Give everything a good stir.

  8. Simmer: Cover the pot and let the soup simmer for about 20 minutes. Stir occasionally to prevent sticking and to help the flavors meld together. If you feel like it needs more salt, feel free to add more at this time.

  9. Blend the Soup: Remove the pot from heat. Carefully transfer the soup into a blender, adding 1½ cups of cottage cheese. Blend until the mixture is smooth. You may need to do this in batches if your blender is small. When blending hot soup, make sure to leave a gap for steam to escape. A helpful tip is to remove the center cap of your blender lid and cover the hole with a linen napkin.

  10. Serve: Once the soup is blended to a creamy consistency, pour it back into the pot. You can serve the soup immediately or let it warm up on low heat.

  11. Garnish: Serve the High Protein Tomato Soup in bowls, topped with your favorite garnishes such as freshly grated parmesan cheese, a sprinkle of basil, and a dash of pepper.

How to Serve High Protein Tomato Soup

This High Protein Tomato Soup can be served as a warm appetizer or a main dish. Pair it with a slice of hearty bread or a grilled cheese sandwich for a complete meal. A fresh side salad can also go wonderfully with the soup, making it a perfect lunch or dinner option.

When serving, consider the mood of the occasion. For a cozy night in, serve it in large soup bowls with some crusty bread on the side. For a more elegant dinner, consider using smaller bowls and adding a swirl of cream or yogurt for that restaurant-worthy presentation.

How to Store High Protein Tomato Soup

If you have leftovers, storing them is easy. Allow the soup to cool completely, and then transfer it to an airtight container. The soup can be stored in the refrigerator for up to 4 days.

If you want to keep it longer, consider freezing portions of the soup. Divide it into freezer-safe containers or zip-top bags. Label them with the date, and your soup will last in the freezer for up to 3 months. To reheat, thaw it in the refrigerator overnight and warm it on the stove or in the microwave, stirring occasionally to keep the heat even.

Tips to Make High Protein Tomato Soup

  • Fresh Ingredients: Use fresh garlic and onions for a more robust flavor. Fresh herbs can also add a nice touch, especially if you have basil in your garden.

  • Adjust Seasoning: Taste the soup before serving and adjust the seasoning as needed. You can add more salt, pepper, or fresh herbs based on your preferences.

  • Texture Preference: If you like a chunky tomato soup, you can blend only half of the soup and leave the other half intact. This will give you a mix of smooth and chunky textures.

  • Add Protein Boost: Feel free to add other protein sources such as cooked chicken, lentils, or beans to make the soup even heartier.

  • Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce for a little kick if you enjoy spicy flavors.

Variation

This recipe is versatile, and you can easily make variations based on your taste preferences. Consider the following:

  • Creamy Version: If you prefer a creamier soup, you can replace cottage cheese with heavy cream or sour cream. Just remember to add it after blending the soup and warm it gently.

  • Vegetable Add-ins: For more nutrients, add chopped vegetables such as carrots, celery, or spinach during the onion cooking step. These veggies will add extra flavor and nutrition.

  • Different Herbs: If basil isn’t your favorite, try using oregano or thyme for a different flavor profile.

FAQs

1. Can I use fresh tomatoes instead of canned?
Yes, you can use fresh tomatoes. You will need about 3 to 4 pounds of fresh tomatoes, peeled and chopped. Make sure to determine the amount of liquid required, as canned tomatoes come with their own juice.

2. Is it okay to use non-dairy substitutes for the cottage cheese?
Absolutely! You can replace cottage cheese with a non-dairy yogurt or a plant-based cream cheese. Just make sure it’s a variety that is unsweetened and has a similar consistency.

3. How can I make this soup vegetarian or vegan?
This recipe is already vegetarian since it uses vegetable broth. To make it vegan, simply replace dairy ingredients like cottage cheese with non-dairy alternatives, such as tofu or cashew cream.

By making this High Protein Tomato Soup, not only do you get a comforting bowl of deliciousness, but you also boost your protein intake effortlessly. It’s a perfect recipe to make on a busy weeknight or to enjoy as leftovers for lunch the next day. Whether you’re looking for comfort food or a nutritious meal, this soup has got you covered!

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High Protein Tomato Soup

Print Recipe

A comforting and nutritious tomato soup infused with protein-rich cottage cheese for a creamy texture.

  • Author: lila-monroe
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Soups
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegetarian

Ingredients

Scale
  • 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 vegetable broth (low sodium)
  • 1½ cups cottage cheese (2% MF)
  • Pepper (to taste)
  • Parmesan (optional garnish)
  • Basil (optional garnish)

Instructions

  1. Heat the oil in a large pot over medium heat. Add the diced onion.
  2. Cook the onions for about 4 to 5 minutes until softened and translucent.
  3. Add minced garlic and cook for another minute. Sprinkle in salt.
  4. Deglaze the pot with a splash of vegetable broth if ingredients stick.
  5. Add tomato paste and let it cook for a minute.
  6. Incorporate sugar and dried basil, stirring well.
  7. Add the whole tomatoes and vegetable broth, then stir.
  8. Simmer for about 20 minutes, stirring occasionally.
  9. Blend the hot soup with cottage cheese until smooth.
  10. Serve immediately or warm it up on low heat.
  11. Garnish with parmesan, basil, and pepper as desired.

Notes

For a chunkier soup, blend only half of the soup. Substitute cottage cheese with heavy cream for a creamier version.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 320
  • Sugar: 6g
  • Sodium: 700mg
  • Fat: 10g
  • Saturated Fat: 3g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 35g
  • Fiber: 4g
  • Protein: 18g
  • Cholesterol: 12mg

Keywords: tomato soup, high protein soup, healthy soup, vegetarian soup, comfort food

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