Why Make This Recipe
High protein tomato soup is a delightful dish that warms the soul. It is perfect for a quick lunch or light dinner. Not only is it delicious, but it also offers a good amount of protein thanks to the addition of cottage cheese. This recipe is packed with flavors that come from fresh ingredients like garlic, onions, and basil. Plus, it is easy to make and even easier to enjoy. When the weather turns chilly, there’s nothing like a hot bowl of tomato soup to brighten your day.
The high protein content in this soup makes it a great option for those who want to increase their protein intake without adding too many calories. Cottage cheese adds creaminess and vital nutrients, making the soup more satisfying. You can serve this dish on its own or with some crusty bread for a more filling meal. Many people have fond memories of enjoying tomato soup as a child, and this recipe can bring back those comforting feelings while providing a healthy twist.
Finally, this recipe is versatile. You can customize it with your favorite spices or toppings, allowing you to make it your own. If you’re looking to impress your family or friends with a warm, hearty soup full of flavor and nutrition, look no further than this high protein tomato soup.
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 canned whole tomatoes (two 28 oz cans)
- 3 cups vegetable broth (low sodium)
- 1½ cups cottage cheese (2% MF)
- Pepper (to taste)
- Parmesan (optional garnish)
- Basil (optional garnish)
Directions
Heat the oil: Begin by adding 1 tablespoon of olive oil in a large pot over medium heat. The oil will help in cooking the onions and enhance the flavors.
Sauté the onions: Once the oil is hot, add the diced onion. Cook the onions for about 4 to 5 minutes. You want them soft and slightly translucent, which shows they are ready for the next step.
Add garlic and salt: Next, add 2 tablespoons of minced garlic. Cook this mixture for another minute. Then, sprinkle in about ½ teaspoon of kosher salt. The salt helps to bring out the flavors in the vegetables. If the pot seems too dry, you can deglaze it by adding a splash of the vegetable broth.
Incorporate the tomato paste: Add 1 tablespoon of tomato paste to the pot. Stir it around and cook for about a minute. This step enhances the tomato flavor and helps to deepen the richness of your soup.
Blend in herbs and sugar: Sprinkle in 2 teaspoons of dried basil along with 1 tablespoon of sugar. Stir everything together. The sugar balances the acidity from the tomatoes, giving your soup a fuller flavor.
Add tomatoes and broth: Open the two cans of whole tomatoes and pour them into the pot, including the liquid. Then, add 3 cups of low-sodium vegetable broth. Stir again, and, once combined, cover the pot. Allow the mixture to simmer for 20 minutes. Stir occasionally so that nothing sticks to the bottom. If you think the soup needs more salt, this is the time to add it.
Blend the soup: After 20 minutes, it’s time to blend. Carefully add the soup to a blender along with 1½ cups of cottage cheese. Blend until the soup is smooth. Depending on the size of your blender, you might need to do this in two batches. Be cautious with hot soup; let steam escape by not filling the blender all the way. A tip is to remove the center of the lid and cover the hole with a kitchen towel to let the steam escape safely.
Serve: Your high protein tomato soup is ready! You can serve it immediately or let it cool slightly.
How to Serve High Protein Tomato Soup
High protein tomato soup can be enjoyed in several ways. For a simple serving, ladle the warm soup into bowls. You can top each bowl with freshly grated parmesan cheese for added richness. A sprinkle of black pepper can enhance the flavors, and fresh basil leaves can give a lovely presentation.
If you want a heartier meal, consider serving the soup alongside grilled cheese sandwiches or crusty bread. The combination of warm soup and crunchy bread is always a hit, especially on a chilly evening. Some people enjoy garnishing their soup with a dollop of extra cottage cheese on top for an extra protein boost. You can also serve it in bread bowls for a fun twist!
No matter how you choose to serve your high protein tomato soup, it’s sure to be a crowd-pleaser.
How to Store High Protein Tomato Soup
Storing high protein tomato soup is easy. After it has cooled down, transfer the soup into airtight containers. You can separate the soup into individual portions if you like. Make sure the containers are clean and dry before you pour the soup in.
Place the containers in the refrigerator. The soup will stay fresh for about 3 to 4 days. If you want to keep it longer, consider freezing it. Place the cooled soup in freezer-safe containers, leaving some space at the top, as soup expands when it freezes. It can last in the freezer for up to 3 months. When you are ready to enjoy the soup again, simply thaw it in the fridge overnight before reheating.
Tips to Make High Protein Tomato Soup
Here are a few tips to help you make the best high protein tomato soup:
Use fresh ingredients: Whenever possible, opt for fresh garlic, onions, and herbs. They provide more flavor than dried ingredients.
Experiment with spices: Feel free to customize the flavor of your soup. If you like it spicy, add red pepper flakes or cayenne pepper. A pinch of oregano or thyme can also add exciting notes to your soup.
Adjust creaminess: The amount of cottage cheese can be adjusted based on your preference for creaminess. If you want it richer, add more cheese.
Add vegetables: You can add carrots, celery, or bell peppers to the soup for added nutrition and flavors. Just cook them along with the onions to soften them up.
Blend it well: For the smoothest texture, blend until completely smooth, ensuring no lumps remain.
Variation
While this high protein tomato soup is delicious as is, you can easily change it according to your taste. Here are a few variations:
Herbed Tomato Soup: Add a few fresh herbs like parsley or thyme while blending for an aromatic touch.
Roasted Tomato Soup: For a richer flavor, roast the tomatoes before adding them to the soup. This enhances their natural sweetness.
Spicy Tomato Soup: Incorporate chopped jalapeños or a dash of hot sauce for a heat kick.
Creamy Tomato Basil Soup: Swap out the cottage cheese for heavy cream or a plant-based cream substitute to change the texture.
FAQs
1. Can I use fresh tomatoes instead of canned?
Yes, you can use fresh tomatoes! You will need about 3 pounds of fresh tomatoes. Blanch them in boiling water to remove the skins before adding them to the pot.
2. Can I make this soup vegan?
Absolutely! To make this dish vegan, simply replace the cottage cheese with a plant-based alternative. There are many creamy vegan cheeses available in stores that you could use.
3. How can I enhance the flavor of my soup?
Consider adding a splash of balsamic vinegar or a teaspoon of Worcestershire sauce for depth. You can also try topping with croutons for crunch.
High protein tomato soup is easy to prepare and offers a delicious meal that can nourish and satisfy. Enjoy making this recipe and make it your own!
Print
High Protein Tomato Soup
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A delightful and nutritious tomato soup enriched with cottage cheese for a high protein boost, perfect for a quick lunch or light 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 of whole tomatoes (28 oz each)
- 3 cups low-sodium vegetable broth
- 1½ cups cottage cheese (2% MF)
- Pepper (to taste)
- Parmesan (optional garnish)
- Basil (optional garnish)
Instructions
- Heat 1 tablespoon of olive oil in a large pot over medium heat.
- Add the diced onion and cook for 4-5 minutes until soft and translucent.
- Add 2 tablespoons of minced garlic and cook for another minute, then sprinkle in ½ teaspoon of kosher salt.
- Add 1 tablespoon of tomato paste and stir, cooking for about a minute.
- Sprinkle in 2 teaspoons of dried basil and 1 tablespoon of sugar, then stir everything together.
- Add the two cans of whole tomatoes (with liquid) and 3 cups of vegetable broth. Stir to combine, cover, and let simmer for 20 minutes.
- After 20 minutes, carefully blend the soup with 1½ cups of cottage cheese until smooth.
- Serve immediately or allow it to cool slightly before serving.
Notes
For a heartier meal, serve alongside grilled cheese sandwiches or crusty bread. You can also customize with your favorite spices or toppings.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 6g
- Sodium: 300mg
- Fat: 10g
- Saturated Fat: 4g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 15g
- Cholesterol: 20mg
Keywords: tomato soup, high protein, easy recipe, vegetarian, comfort food
