Go Back
–+ servings
High Protein Tomato Soup

Creamy High Protein Tomato Soup Ready in 40 Minutes

This High Protein Tomato Soup is creamy, hearty, and packed with flavor, making it a perfect meal for any occasion.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: APPETIZERS
Cuisine: American
Calories: 176
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil Provides healthy fats and helps in sautéing aromatics for a savory base.
  • 1 medium Onion Adds sweetness and depth of flavor; use yellow or sweet onions for best results.
  • 1 teaspoon Kosher Salt Enhances overall flavor.
  • 3 cloves Garlic Fresh minced garlic is ideal for the best taste.
  • 2 tablespoons Tomato Paste Opt for double-concentrated for a richer flavor.
  • 1 teaspoon Dried Basil Can substitute with Italian seasoning.
  • 1 teaspoon Sugar Balances acidity; can use a sugar alternative.
  • 2 cans Canned Whole Tomatoes The core ingredient; crushed tomatoes can be used.
  • 2 cups Vegetable Broth Low sodium preferred.
For the Creaminess
  • 1 cup Cottage Cheese 2% MF for creaminess and protein boost.
For Seasoning and Garnish
  • to taste Pepper Adjust for perfect flavor.
  • to taste Parmesan Optional for garnishing.
  • to taste Basil Optional for garnishing.

Equipment

  • Large pot
  • Blender

Method
 

Steps
  1. Warm the olive oil in a large pot over medium heat. Add the diced onion and sauté for about 4-5 minutes until softened and translucent.
  2. Stir in the minced garlic and let it cook for an additional minute before adding the kosher salt.
  3. If the pot has any browned bits sticking, splash in a little vegetable broth to help deglaze, incorporating the flavors.
  4. Stir in the tomato paste, sugar, and dried basil. Cook for another minute to allow flavors to meld.
  5. Add the canned whole tomatoes (with juice) and the remaining vegetable broth. Cover and let simmer for 20 minutes, stirring occasionally.
  6. Carefully transfer the soup to a blender. Blend in the cottage cheese until smooth and creamy.
  7. Dish out the soup into bowls, garnishing with freshly grated parmesan and basil, if desired.

Nutrition

Serving: 1bowlCalories: 176kcalCarbohydrates: 15gProtein: 11gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 20mgSodium: 600mgPotassium: 500mgFiber: 4gSugar: 4gVitamin A: 700IUVitamin C: 20mgCalcium: 200mgIron: 2mg

Notes

Enjoy with fresh bread or a classic grilled cheese sandwich for a delightful meal.

Tried this recipe?

Let us know how it was!