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–+ servings
High Protein Tomato Soup

Creamy High Protein Tomato Soup for Cozy Comfort

This High Protein Tomato Soup elevates comfort food with extra protein, delivering warmth and joy in every bowl.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Soups
Cuisine: American
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Can substitute with avocado oil for higher smoke point
  • 1 medium Onion Diced
  • 1 teaspoon Kosher Salt Adjust to taste
  • 2 cloves Minced Garlic Use fresh garlic for better flavor
  • 2 tablespoons Tomato Paste Enhances richness
For Flavor
  • 1 teaspoon Dried Basil Can use fresh basil; adjust amount accordingly
  • 1 teaspoon Sugar Omit for a keto-friendly version
For the Main Body
  • 28 ounces Canned Whole Tomatoes With juices
  • 2 cups Vegetable Broth (low sodium) Can substitute with chicken broth
For Creaminess
  • 1 cup Cottage Cheese (2% MF) Blend for smoothness
For Seasoning
  • to taste Pepper Use freshly ground for better flavor
  • optional Parmesan For garnish
  • optional Basil Fresh, for garnish

Equipment

  • large pot
  • immersion 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 sauté for about 4-5 minutes, until the onion becomes translucent.
  2. Incorporate 2 minced garlic cloves and 1 teaspoon of kosher salt into the pot. Cook for an additional minute, stirring well.
  3. Stir in 2 tablespoons of tomato paste, 1 teaspoon of sugar, and 1 teaspoon of dried basil. Cook for about 1 minute, allowing the flavors to meld.
  4. Pour in one 28-ounce can of whole tomatoes and 2 cups of low-sodium vegetable broth. Stir together, cover, and let simmer for 20 minutes.
  5. Blend the soup until smooth, adding 1 cup of cottage cheese while blending for creaminess.
  6. Return the soup to low heat. Taste and adjust seasoning with pepper and salt.
  7. Ladle into bowls and garnish with grated Parmesan cheese and fresh basil. Serve with crusty bread or grilled cheese for a cozy meal.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 18gProtein: 11gFat: 10gSaturated Fat: 4gMonounsaturated Fat: 6gCholesterol: 20mgSodium: 600mgPotassium: 800mgFiber: 4gSugar: 6gVitamin A: 1000IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

Store leftovers in an airtight container for up to 3 days. Avoid freezing soup with cottage cheese as it may separate during reheating.

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