High Protein Tomato Soup Recipe

Introduction

This high protein tomato soup is creamy, comforting, and packed with flavor. Using cottage cheese adds a rich texture and a boost of protein, making this a satisfying meal any time of the year.

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 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 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 1 minute. Stir in the sugar and dried basil until well combined.
4. Step 4: Pour in the canned whole tomatoes with their liquid and the vegetable broth. Cover and let the soup simmer for 20 minutes, stirring occasionally. Adjust salt to taste.
5. Step 5: Carefully transfer the soup in batches to a blender, adding the cottage cheese. Blend until smooth, leaving an opening for steam to escape to avoid pressure buildup.
6. Step 6: Return the blended soup to the pot to warm through if needed. Serve hot, garnished with freshly ground pepper, parmesan cheese, and fresh basil if desired.

Tips & Variations

• For a thinner soup, add more vegetable broth or water until you reach the desired consistency.
• Swap dried basil for fresh basil, adding it at the end for a brighter flavor.
• Use Greek yogurt instead of cottage cheese for a tangier twist and similar protein boost.
• Roast fresh tomatoes instead of canned for a smoky depth of flavor.

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 also freezes well 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 it vegan, replace the cottage cheese with a plant-based yogurt or silken tofu for creaminess and protein. Use vegetable broth to ensure the soup remains vegetarian.

Is it safe to blend hot soup?

Yes, but take care when blending hot liquids. Blend in small batches and leave a small gap or vent in the blender lid to allow steam to escape. Cover the opening with a kitchen towel to prevent splatters.

High Protein Tomato Soup Recipe

Print Recipe

★★★★★

4.7 from 78 reviews

This nutritious High Protein Tomato Soup combines the rich flavors of tomatoes, garlic, and herbs with the creamy texture of cottage cheese to boost protein content. A perfect comforting meal that’s easy to prepare and delightful for any season.

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

Ingredients

Scale 1x2x3x

Main 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 cup cottage cheese, 2% MF
• Pepper, to taste

Optional Garnishes

• Parmesan cheese
• Fresh basil leaves

Instructions

1. Sauté onion: Heat olive oil over medium heat in a large pot. Add diced onions and cook until softened, about 4 to 5 minutes.
2. Add garlic and salt: Stir in minced garlic and cook for an additional minute. Add kosher salt and deglaze the pot with a splash of vegetable broth if needed, scraping up any browned bits.
3. Incorporate tomato paste and seasonings: Add tomato paste to the pot and cook for 1 minute. Stir in sugar and dried basil evenly to build flavor.
4. Add tomatoes and broth: Pour in the canned whole tomatoes with their liquid and the vegetable broth. Cover the pot and let it simmer over medium-low heat for 20 minutes, stirring occasionally. Adjust salt to taste at this stage.
5. Blend soup with cottage cheese: Carefully transfer the hot soup in batches to a blender. Add cottage cheese and blend until the mixture is smooth and creamy. When blending hot liquids, ensure steam can escape safely by leaving the lid slightly ajar and covering the gap with a linen napkin.
6. Serve and garnish: Pour the blended soup into bowls. Season with freshly ground pepper and garnish with optional parmesan cheese and fresh basil leaves before serving.

Notes

• When blending hot soup, always leave room for steam to escape to prevent pressure buildup and potential spills.
• If you prefer a chunkier texture, blend only half the soup and combine with the rest without blending.
• Adjust sugar and salt according to your taste and the acidity of your canned tomatoes.
• This soup can be stored in the refrigerator for up to 3 days and reheated gently on the stovetop.
• Use low sodium vegetable broth to control the saltiness.

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