Savory High Protein Tomato Soup: Creamy Comfort in a Bowl

This High Protein Tomato Soup is a creamy, comforting dish that's quick to prepare and packed with protein, making it a nutritious alternative to fast food.

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Prep Time 10

Cook Time 30

Total Time 40

Servings: 4 cups

Course: Soups

Cuisine: American

Calories: 200

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Base

2 tablespoons Olive Oil Provides a healthy fat for sautéing the ingredients.
1 whole Onion, diced Adds a sweet and aromatic base to the soup.
0.5 teaspoon Kosher Salt Enhances overall flavor; adjust to taste.
2 tablespoons Garlic, minced Adds depth of flavor; can be increased for more intensity.

For the Flavor

1 tablespoon Tomato Paste Concentrates the tomato flavor; essential for richness.
2 teaspoons Dried Basil Herbal note that adds warmth; can substitute with fresh basil.
1 tablespoon Sugar Balances acidity of tomatoes; alternative sweeteners can be used.
2 cans Canned Whole Tomatoes 28 oz each; core component for bulk and flavor.

For the Creaminess

3 cups Vegetable Broth, low sodium Liquid base for the soup; chicken broth is an alternative.
1.5 cups Cottage Cheese, 2% MF Adds creaminess and protein; Greek yogurt can be used as a substitute.

For Seasoning and Garnish

Pepper For seasoning, adjust to personal taste.
Parmesan Optional garnish for umami flavor.
Basil Optional fresh garnish to enhance flavor and presentation.

Equipment

large pot
Blender

Method

Step-by-Step Instructions

Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 diced onion and sauté for about 4-5 minutes until softened.
Stir in 2 tablespoons of minced garlic and cook for another minute. Sprinkle in ½ teaspoon of kosher salt to enhance flavor.
Add 1 tablespoon of tomato paste, 1 tablespoon of sugar, and 2 teaspoons of dried basil, stirring well for 1-2 minutes. Pour in 2 cans of whole tomatoes and 3 cups of vegetable broth.
Cover the pot and bring to a gentle simmer for about 20 minutes, stirring occasionally.
Blend the soup until smooth, adding 1½ cups of cottage cheese and mixing well.
Return the soup to the pot and reheat. Serve in bowls garnished with Parmesan, pepper, and fresh basil.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 20gProtein: 15gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 15mgSodium: 600mgPotassium: 800mgFiber: 4gSugar: 6gVitamin A: 500IUVitamin C: 20mgCalcium: 150mgIron: 2mg

Notes

For best results, use an immersion blender to avoid transferring soup and reducing cleanup. Adjust seasoning after simmering for enhanced flavor.

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