High Protein Tomato Soup Recipe

Introduction

This High Protein Tomato Soup offers a rich and creamy twist on a classic favorite. Packed with wholesome ingredients and cottage cheese for a boost of protein, it’s perfect for a comforting, nutritious meal any day of the week.

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

Instructions

1. Step 1: Heat 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 minced garlic and cook for another minute. Add kosher salt and, if needed, deglaze the pot with a splash of vegetable broth, scraping any browned bits from the bottom.
3. Step 3: Add tomato paste and cook for 1 minute. Stir in sugar and dried basil until combined.
4. Step 4: Pour in the canned whole tomatoes with their liquid and the vegetable broth. Cover the pot and let it simmer for 20 minutes, stirring occasionally. Taste and add more salt if desired.
5. Step 5: Carefully transfer the soup to a blender in batches, adding cottage cheese each time. Blend until smooth. To safely blend hot soup, remove the center piece of your blender lid and cover the opening with a linen napkin to allow steam to escape.
6. Step 6: Return the blended soup to the pot if needed and heat through. Serve warm, garnished with pepper, parmesan, and fresh basil if you like.

Tips & Variations

• For a thinner soup, add extra vegetable broth to reach your desired consistency.
• Use freshly chopped basil instead of dried for a brighter flavor.
• Swap cottage cheese for Greek yogurt or silken tofu for alternative sources of protein and creaminess.

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 refrigerator before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tomatoes instead of canned?

Yes, fresh tomatoes can be used. Use about 3 pounds of ripe tomatoes, peeled and chopped. You may need to simmer the soup a bit longer to meld the flavors.

Is this soup suitable for a dairy-free diet?

This recipe contains cottage cheese, which is dairy. For a dairy-free version, substitute with a plant-based yogurt or skip that step to keep the soup vegan-friendly.

High Protein Tomato Soup Recipe

Print Recipe

★★★★★

4.6 from 114 reviews

This High Protein Tomato Soup is a creamy, flavorful dish made with canned whole tomatoes, vegetable broth, and cottage cheese for a protein boost. Simmered with garlic, onion, dried basil, and a touch of sugar, this soup is blended smooth and makes for a comforting, nutritious meal perfect for any day.

• Author: Mia
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

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 whole tomatoes (two 28 oz cans, with liquid)
• 3 cups low sodium vegetable broth

Protein and Garnish

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

Instructions

1. Sauté Onion: Heat olive oil over medium heat in a large pot. Add diced onions and cook for 4 to 5 minutes until softened and translucent.
2. Add Garlic and Salt: Stir in minced garlic and cook for an additional minute. Then add kosher salt. If the pot is dry, deglaze it with a splash of vegetable broth, scraping any browned bits from the bottom.
3. Add Tomato Paste and Seasoning: Stir in tomato paste and cook for one minute to develop its flavor. Add sugar and dried basil, mixing thoroughly.
4. Add Tomatoes and Broth, Simmer: Pour in the canned whole tomatoes with their juices and the vegetable broth. Cover the pot and let it simmer for 20 minutes, stirring occasionally. Taste and adjust salt if needed.
5. Blend Soup with Cottage Cheese: Carefully transfer the hot soup in batches to a blender. Add cottage cheese to each batch before blending until smooth. Be cautious to allow steam to escape during blending to avoid pressure buildup (e.g., remove the blender lid insert and cover with a linen napkin).
6. Serve and Garnish: Pour the blended soup back into bowls. Season with pepper, and garnish with grated parmesan and fresh basil if desired. Serve warm.

Notes

• Be cautious when blending hot liquids to prevent splatters—blend in small batches and allow steam to escape.
• If you prefer a chunkier texture, blend only half the soup or pulse briefly.
• You can substitute cottage cheese with Greek yogurt for a different protein source and creaminess.
• Adjust sugar to balance the acidity of the tomatoes to your preference.
• Store leftovers in an airtight container in the refrigerator for up to 3 days.

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