High Protein Tomato Soup

ByAchraf

Why Make This Recipe

High Protein Tomato Soup is a delicious way to enjoy a classic dish while boosting your protein intake. It’s made with cottage cheese, which adds creaminess and protein without the extra calories. This soup is perfect for a quick lunch or a comforting dinner, and it’s also easy to make!

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 teaspoon dried basil
  • 1 tablespoon sugar
  • 2 cans of whole tomatoes (two 28 oz cans)
  • 3 cups vegetable broth (low sodium)
  • 1½ cup cottage cheese (2% MF)
  • Pepper (to taste)
  • Parmesan (optional garnish)
  • Basil (optional garnish)

Directions

  1. Add olive oil to a large pot over medium heat.
  2. Add the diced onions and cook until they are softened, about 4 to 5 minutes.
  3. Stir in the minced garlic and cook for another minute before adding the kosher salt.
  4. If needed, deglaze the pot with a splash of the vegetable broth.
  5. Add the tomato paste to the pot and cook for one minute. Then, mix in the sugar and dried basil.
  6. Pour in the canned tomatoes (with the liquid) and the vegetable broth. Cover the pot and let it simmer for 20 minutes, stirring occasionally. You can add more salt to taste at this stage.
  7. Once done, carefully transfer the soup to a blender, adding the cottage cheese. Blend until smooth. You may need to do this in two batches. Remember to leave the lid slightly open to let the steam escape.
  8. Serve the soup as is or top it with your favorite garnishes like parmesan, fresh basil, and a sprinkle of pepper.

How to Serve High Protein Tomato Soup

High Protein Tomato Soup can be served hot in bowls. You can pair it with crusty bread or a side salad for a complete meal. Feel free to add toppings like fresh basil or grated parmesan for extra flavor.

How to Store High Protein Tomato Soup

To store leftovers, let the soup cool to room temperature. Transfer it to an airtight container and refrigerate. It will keep well in the fridge for up to 3-4 days. You can also freeze the soup for up to 3 months. Just make sure to thaw it overnight in the fridge before reheating.

Tips to Make High Protein Tomato Soup

  • Use fresh herbs if you have them; they can enhance the flavor of the soup.
  • Adjust the thickness by adding more or less vegetable broth during cooking.
  • Experiment with spices like red pepper flakes for a kick or a dash of smoked paprika for a smoky flavor.

Variation

You can easily customize this soup by adding vegetables like bell peppers or carrots for added nutrition. For a creamier texture, use Greek yogurt in place of cottage cheese.

FAQs

1. Can I make this soup vegan?
Yes! Use a plant-based cottage cheese alternative and vegetable broth.

2. How can I make the soup spicier?
Add some red pepper flakes or hot sauce while cooking for extra heat.

3. Can I use fresh tomatoes instead of canned?
Absolutely! Just make sure to peel and chop them. You’ll need about 2-3 pounds of fresh tomatoes to replace the canned variety.

Enjoy your High Protein Tomato Soup, packed with flavor and nutrition!