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–+ servings
High Protein Tomato Soup

Creamy High Protein Tomato Soup for Ultimate Comfort

This creamy high protein tomato soup is a comforting dish that combines cottage cheese, offering a delightful twist on a classic favorite.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons olive oil can substitute with any neutral oil
  • 1 medium onion, diced substitute with shallots for a milder flavor
  • 1 teaspoon kosher salt adjust to taste
  • 2 cloves minced garlic fresh garlic is preferable
  • 2 tablespoons tomato paste can replace with tomato puree if unavailable
  • 1 teaspoon dried basil fresh basil can be used, adjust quantity
  • 1 teaspoon sugar can substitute with honey or maple syrup
  • 2 cans whole tomatoes can use crushed or fresh tomatoes (3.3 cups)
  • 2 cups low sodium vegetable broth chicken broth or water can be used
  • 1 cup cottage cheese Greek yogurt or blended silken tofu are alternatives
  • to taste none pepper for seasoning
For Garnishing
  • to taste none parmesan (optional) adds umami flavor
  • to taste none basil (optional) enhances visual appeal

Equipment

  • Large Pot
  • blender

Method
 

Step-by-Step Instructions for High Protein Tomato Soup
  1. In a large pot, heat olive oil over medium heat. Add diced onion and sauté for 4-5 minutes until translucent and fragrant.
  2. Stir in minced garlic and kosher salt, cooking for another minute until fragrant.
  3. Add tomato paste, sugar, and dried basil. Stir well and cook for about 1 minute.
  4. Pour in whole tomatoes and vegetable broth. Stir, cover, and let simmer on low heat for 20 minutes.
  5. Transfer the soup to a blender, adding cottage cheese. Blend until smooth and creamy.
  6. Return the blended soup to the pot, heat gently, adjust seasoning with pepper, and garnish before serving.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 30gProtein: 11gFat: 10gSaturated Fat: 2gCholesterol: 10mgSodium: 800mgPotassium: 700mgFiber: 5gSugar: 6gVitamin A: 20IUVitamin C: 40mgCalcium: 150mgIron: 3mg

Notes

This soup is perfect for quick weeknight meals and can be adapted with your favorite vegetables. Always check leftovers for spoilage before consuming.

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