High Protein Tomato Soup Recipe

Introduction

This high protein tomato soup is a comforting and nutritious twist on a classic favorite. Creamy cottage cheese blends into rich tomatoes for a velvety texture and added protein that’s perfect for any season.

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 whole tomatoes (two 28 oz cans)
• 3 cups low sodium vegetable broth
• 1½ cups cottage cheese (2% milk fat)
• Pepper, to taste
• Parmesan, for garnish (optional)
• Basil, for garnish (optional)

Instructions

1. Step 1: Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until softened, about 4 to 5 minutes.
2. Step 2: Stir in the minced garlic and cook for another minute. Add the kosher salt and, if needed, deglaze the pot with a splash of vegetable broth to loosen any browned bits.
3. Step 3: Add the tomato paste and cook for one minute. Then stir in the sugar and dried basil.
4. Step 4: Pour in the canned whole tomatoes with their liquid and the vegetable broth. Cover the pot and let the soup simmer for 20 minutes, stirring occasionally. Adjust salt to taste.
5. Step 5: Carefully transfer the soup in batches to a blender along with the cottage cheese. Blend until smooth. To avoid steam burns, allow steam to escape by removing the center of the blender lid and covering with a cloth.
6. Step 6: Serve the soup warm, garnished with Parmesan, fresh basil, and pepper if desired.

Tips & Variations

• For a vegan version, substitute the cottage cheese with silken tofu or cashew cream.
• Add a pinch of red pepper flakes while cooking for a subtle spicy kick.
• Use fresh basil instead of dried basil for a brighter herbal flavor.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, stirring occasionally to ensure even heating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tomatoes instead of canned?

Yes, you can use about 4 cups of chopped fresh tomatoes. Simmer them longer if needed to develop flavor and soften.

Is cottage cheese necessary in this soup?

Cottage cheese adds protein and creaminess, but you can replace it with cream cheese, Greek yogurt, or a vegan alternative to suit dietary needs.

High Protein Tomato Soup Recipe

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★★★★★

4.4 from 106 reviews

This High Protein Tomato Soup is a comforting and nutritious blend of rich tomatoes and creamy cottage cheese, delivering extra protein in every warming bowl. Perfect for a healthy meal, it combines savory flavors like garlic, basil, and parmesan with the hearty texture of blended cottage cheese to create a smooth, satisfying soup that’s both flavorful and nourishing.

• Author: Viktoria
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

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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 whole canned tomatoes (each 28 oz)
• 3 cups low sodium vegetable broth
• 1½ cups 2% milk fat cottage cheese
• Freshly ground pepper, to taste
• Parmesan, optional garnish
• Fresh basil, optional garnish

Instructions

1. Sauté Onions: Heat the olive oil over medium heat in a large pot. Add the diced onions and cook, stirring occasionally, until softened and translucent, about 4 to 5 minutes.
2. Add Garlic and Salt: Stir in the minced garlic and cook for an additional minute. Then add the kosher salt and deglaze the pot with a small splash of vegetable broth if any bits are stuck to the bottom.
3. Add Tomato Paste and Seasonings: Mix in the tomato paste and cook for 1 minute. Add the sugar and dried basil. Stir well to combine all the flavors.
4. Simmer with Tomatoes and Broth: Pour in the canned whole tomatoes along with their juices, and the remaining vegetable broth. Bring to a simmer, cover the pot, and cook for 20 minutes, stirring occasionally. Taste and add more salt if needed.
5. Blend with Cottage Cheese: Carefully transfer the hot soup in batches to a blender. Add cottage cheese to each batch and blend until smooth and creamy. Take care to allow steam to escape by leaving the blender lid vented or covered with a kitchen towel.
6. Serve and Garnish: Pour the creamy tomato soup into bowls. Optionally top with freshly grated parmesan, fresh basil leaves, and season with freshly ground pepper to your liking.

Notes

• Be cautious when blending hot liquids to avoid steam burns; vent the blender lid appropriately.
• Using low sodium broth allows better control over saltiness.
• For a vegan version, substitute cottage cheese with a plant-based alternative or silken tofu.
• Parmesan and basil garnishes are optional but enhance flavor and presentation.
• This soup reheats well and can be stored in the refrigerator for up to 3 days or frozen for longer storage.

Keywords: high protein tomato soup, healthy tomato soup, creamy tomato soup, cottage cheese soup, low sodium soup, vegetarian soup, homemade tomato soup