Description
This High Protein Tomato Soup is a comforting and nutritious meal that combines the rich flavors of tomatoes and garlic with the added protein boost from creamy cottage cheese. Perfect for a cozy lunch or dinner, this soup is easy to prepare, simmered to perfection, and blended until smooth for a velvety texture. Garnish with fresh basil and parmesan for an elegant touch.
Ingredients
Soup Base
- 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 canned whole tomatoes (two 28 oz cans)
- 3 cups low sodium vegetable broth
Protein & Garnish
- 1½ cups 2% milk fat cottage cheese
- Freshly ground black pepper, to taste
- Parmesan cheese, optional garnish
- Fresh basil leaves, optional garnish
Instructions
- Sauté the onions: Heat the olive oil over medium heat in a large pot. Add the diced onions and cook, stirring occasionally, until they are softened and translucent, about 4 to 5 minutes.
- Add garlic and season: Stir in the minced garlic and cook for an additional minute to release its aroma. Then add the kosher salt. To prevent sticking, deglaze the pot by adding a small splash of vegetable broth, scraping up any browned bits from the bottom.
- Incorporate tomato flavors: Add the tomato paste to the pot and cook it for one minute to deepen its flavor. Stir in the sugar and dried basil to balance acidity and add herbal notes.
- Simmer the tomatoes: Pour in the canned whole tomatoes with their juices and the vegetable broth. Bring the mixture to a gentle simmer, cover the pot, and let it cook for 20 minutes. Stir occasionally and adjust salt to taste.
- Blend the soup: Carefully transfer the soup in batches to a blender, adding cottage cheese to each batch. Blend until completely smooth and creamy. Be cautious to allow steam to escape during blending to avoid pressure buildup.
- Serve and garnish: Pour the blended soup into bowls. Season with black pepper and top with optional parmesan cheese and fresh basil leaves if desired. Serve immediately for best flavor.
Notes
- The cottage cheese adds protein and creaminess without needing cream.
- Use low sodium vegetable broth to control salt levels.
- Be careful when blending hot liquids—leave the blender lid slightly open and cover with a cloth to prevent splashes.
- Leftover soup can be stored in the fridge up to 3 days or frozen for up to 2 months.
- For vegan version, substitute cottage cheese with silken tofu or a plant-based yogurt.
