Description
This High Protein Tomato Soup is a creamy and nutritious twist on classic tomato soup, enriched with cottage cheese for added protein and a smooth texture. Perfect for a comforting lunch or light dinner, it’s flavored with garlic, basil, and a hint of sweetness from sugar, making it delicious and wholesome.
Ingredients
Scale
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, optional garnish
- basil, optional garnish
Instructions
- Heat the oil and soften onions: Add olive oil over medium heat in a large pot. Add the diced onions and cook for 4 to 5 minutes until softened and translucent.
- Cook garlic and deglaze: Add the minced garlic and cook for another minute. Then add the kosher salt. If the pot looks dry, deglaze with a splash of vegetable broth, scraping any bits from the bottom.
- Add tomato paste, sugar, and basil: Stir in the tomato paste and cook for one minute to deepen the flavor. Add the sugar and dried basil, mixing well to combine all ingredients.
- Add tomatoes and broth, then 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. Adjust salt to taste during this stage.
- Blend the soup with cottage cheese: Carefully transfer the soup in batches into a blender. Add the cottage cheese and blend until smooth. Take care to vent the blender lid to allow steam to escape, preventing accidents.
- Serve with garnishes: Pour the blended soup into bowls and serve as is or topped with parmesan cheese, fresh basil, and pepper to taste.
Notes
- Use low-sodium vegetable broth to control the salt content better.
- When blending hot liquids, always remove the center piece of the blender lid and cover with a towel to prevent steam burns.
- For a vegan version, substitute cottage cheese with silken tofu or cashew cream.
- Add a pinch of red pepper flakes for a spicy kick if desired.
- This soup can be refrigerated for up to 3 days or frozen for up to 1 month.
Nutrition
- Serving Size: 1 bowl (approximately 1.5 cups)
- Calories: 180 kcal
- Sugar: 8 g
- Sodium: 320 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 4 g
- Protein: 12 g
- Cholesterol: 10 mg
