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–+ servings
High Protein Tomato Soup

Creamy High Protein Tomato Soup That Warms Your Soul

Enjoy a warm bowl of High Protein Tomato Soup, rich in flavor and nutrition, perfect for chilly evenings.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dishes
Cuisine: American
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Can substitute with avocado oil
  • 1 medium Onion Diced
  • 1 teaspoon Kosher Salt Adjust to taste
  • 3 cloves Minced Garlic Fresh garlic cloves also work
  • 2 tablespoons Tomato Paste Can substitute with tomato purée
  • 1 teaspoon Dried Basil Use more if fresh
  • 1 teaspoon Sugar Can omit or substitute with honey
  • 2 cans Canned Whole Tomatoes 28 oz each
  • 3 cups Vegetable Broth Low sodium
For the Creamy Element
  • 1.5 cups Cottage Cheese 2% MF, can substitute with Greek yogurt
For Seasoning
  • to taste Pepper Can use white pepper for milder taste
Optional Garnishes
  • to taste Parmesan Can substitute with nutritional yeast
  • to taste Basil Fresh herb for garnish

Equipment

  • large pot
  • blender

Method
 

Step‑by‑Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 diced onion and cook for 4-5 minutes until translucent.
  2. Stir in 3 minced garlic cloves and cook for an additional minute. Add 1 teaspoon of kosher salt and stir until fragrant.
  3. Deglaze the pot and mix in 2 tablespoons of tomato paste, cooking for about 1 minute to deepen flavor.
  4. Combine 1 teaspoon of sugar and 1 teaspoon of dried basil with the tomato mixture, then pour in two 28 oz cans of whole tomatoes and 3 cups of vegetable broth.
  5. Cover and reduce heat to low, allowing to simmer for 20 minutes while stirring occasionally.
  6. Carefully transfer the soup to a blender, add 1.5 cups of cottage cheese, and blend until smooth.
  7. Return the blended soup to the pot, adjust seasoning with salt and pepper, then serve hot with optional garnishes.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 25gProtein: 12gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 15mgSodium: 600mgPotassium: 800mgFiber: 5gSugar: 6gVitamin A: 700IUVitamin C: 30mgCalcium: 150mgIron: 2mg

Notes

For best results, use high-quality canned tomatoes and adjust seasoning to taste.

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