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–+ servings
High Protein Tomato Soup

Creamy High Protein Tomato Soup You’ll Crave Every Week

This creamy high protein tomato soup is a nutritious, comforting meal packed with flavor, perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: American
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil Essential for sautéing the onions.
  • 1 cup Onion (diced) Adds a sweet and savory base.
  • 0.5 teaspoon Kosher Salt Enhances the overall flavor.
  • 2 tablespoons Garlic (minced) Infuses the soup with aroma.
  • 1 tablespoon Tomato Paste Intensifies the tomato flavor.
  • 2 teaspoons Dried Basil Offers a burst of aromatic flavor.
  • 1 tablespoon Sugar Balances the acidity of tomatoes.
  • 2 cans Canned Whole Tomatoes 28 oz each, primary ingredient.
  • 3 cups Low-Sodium Vegetable Broth Liquid foundation of the soup.
  • 1.5 cups Cottage Cheese Creates creaminess and boosts protein.
  • Pepper To taste, adds a touch of spice.
For Garnishing (optional)
  • Parmesan Cheese Adds a savory finish.
  • Fresh Basil Great for enhancing presentation.

Equipment

  • Large pot
  • Blender
  • Measuring Cups
  • measuring spoons
  • wooden spoon

Method
 

Preparation Steps
  1. Start by heating olive oil in a large pot over medium heat. Let it warm up for a minute before adding diced onions. Sauté for about 4-5 minutes until they become soft and translucent.
  2. Add minced garlic to the pot. Cook for about 1 minute until fragrant, then sprinkle in kosher salt.
  3. Stir in the tomato paste and cook for 1 minute. Mix in sugar and dried basil.
  4. Pour in the canned whole tomatoes with their juices, followed by the vegetable broth. Cover and simmer for 20 minutes.
  5. Transfer the soup to a blender, add the cottage cheese and blend until smooth. Adjust seasoning if necessary.
  6. Ladle the warm soup into bowls and garnish with parmesan cheese and fresh basil if desired. Enjoy!

Nutrition

Serving: 1bowlCalories: 200kcalCarbohydrates: 18gProtein: 12gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gCholesterol: 20mgSodium: 450mgPotassium: 800mgFiber: 4gSugar: 6gVitamin A: 200IUVitamin C: 15mgCalcium: 150mgIron: 1.5mg

Notes

For the best texture, blend cottage cheese with a little soup before combining.

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