Go Back
–+ servings
High Protein Tomato Soup

High Protein Tomato Soup That Warms Your Soul

Enjoy this High Protein Tomato Soup, a creamy delight packed with nutrition and warmth, perfect for chilly evenings.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Soups
Cuisine: American
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Can substitute with avocado oil for a neutral flavor.
  • 1 unit Onion Diced; shallots can be used for a milder taste.
  • 0.5 teaspoon Kosher Salt Enhances overall flavor; use table salt if preferred, adjusting to taste.
  • 2 tablespoons Minced Garlic Adds aromatic flavor; garlic powder can serve as a substitute.
  • 1 tablespoon Tomato Paste Concentrates tomato flavor; can omit but adjust cooking time.
  • 2 teaspoons Dried Basil Offers herbal notes; replace with fresh basil if desired.
  • 1 tablespoon Sugar Balances acidity of tomatoes; substitute with honey or maple syrup.
  • 2 cans Canned Whole Tomatoes Each 28 oz; can substitute with crushed tomatoes.
  • 3 cups Low Sodium Vegetable Broth Chicken broth can be used for a non-vegetarian option.
For the Creaminess
  • 1.5 cups Cottage Cheese 2% MF; Greek yogurt can be an alternative.
Seasonings & Garnishes
  • Pepper Adjust according to preference.
  • Parmesan Optional garnish; nutritional yeast can be used for a dairy-free option.
  • Basil Optional garnish; freshens the dish aesthetically.

Equipment

  • Large Pot
  • Blender

Method
 

Step-by-Step Instructions
  1. Sauté the Aromatics: In a large pot, heat olive oil. Add diced onion and sauté until translucent, about 4-5 minutes.
  2. Add Garlic and Seasonings: Stir in minced garlic, then kosher salt. Deglaze the pot if necessary.
  3. Incorporate Tomato Paste and Herbs: Stir in tomato paste, sugar, and basil. Cook for about 1 minute.
  4. Mix in Tomatoes and Broth: Pour in whole tomatoes and vegetable broth. Stir well, cover, and simmer for 20 minutes.
  5. Blend for Creaminess: Transfer soup to a blender, add cottage cheese, and blend until smooth.
  6. Serve and Garnish: Pour soup back into pot, reheat if needed, serve with Parmesan and fresh basil.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 22gProtein: 15gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 10mgSodium: 500mgPotassium: 600mgFiber: 5gSugar: 6gVitamin A: 800IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

For best results, blend thoroughly to avoid curdled cottage cheese. Pair with crusty bread or salad for a complete meal.

Tried this recipe?

Let us know how it was!