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–+ servings
High Protein Tomato Soup

High Protein Tomato Soup: Cozy Comfort in Every Bowl

Enjoy a bowl of High Protein Tomato Soup that's creamy, nutritious, and perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Soups
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons olive oil or avocado oil
  • 1 medium onion diced; yellow or white preferred
  • 1 teaspoon kosher salt adjust to taste
  • 3 cloves minced garlic fresh preferred
  • 2 tablespoons tomato paste
  • 1 teaspoon dried basil or fresh for milder flavor
  • 1 teaspoon sugar or honey, can be omitted
  • 2 cans canned whole tomatoes 28 oz each
  • 3 cups vegetable broth low sodium, or chicken broth
  • 1.5 cups cottage cheese 2% MF; Greek yogurt can substitute
  • to taste pepper fresh cracked preferred
  • optional Parmesan for garnish
  • optional fresh basil for garnish

Equipment

  • large pot
  • blender

Method
 

Step-by-Step Instructions
  1. In a large pot, heat olive oil over medium heat. Add diced onion and sauté for 4-5 minutes until softened and translucent.
  2. Stir in minced garlic and cook for another minute until fragrant. Add kosher salt and mix well.
  3. Add tomato paste, sugar, and dried basil. Cook for about 1 minute, stirring until the tomato paste darkens slightly.
  4. Pour in whole canned tomatoes with their juices and vegetable broth. Stir thoroughly and bring to a gentle simmer. Cover and cook for 20 minutes.
  5. Remove from heat and let cool slightly. Blend soup in batches with cottage cheese until smooth.
  6. Return blended soup to pot, adjust seasoning with salt and fresh cracked pepper if needed. Reheat gently and serve hot, garnished with Parmesan and fresh basil.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 30gProtein: 15gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 10mgSodium: 600mgPotassium: 800mgFiber: 6gSugar: 5gVitamin A: 800IUVitamin C: 15mgCalcium: 200mgIron: 2mg

Notes

Blend cottage cheese beforehand for a creamier texture. Taste and adjust seasoning before serving.

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