High Protein Tomato Soup
User Reviews
5
High Protein Tomato Soup
Description
High Protein Tomato Soup features a base of cooked onions and garlic sautéed in olive oil, enhanced with tomato paste, sugar, and dried basil. Canned whole tomatoes and vegetable broth simmer together to concentrate flavors. Cottage cheese is blended into the hot soup, lending a creamy texture and boosting the protein content without adding heaviness.
The result is a smooth and rich tomato soup with a mild herbaceous note from basil, rounded by the subtle tang of the cottage cheese. The soup can be served simply, or garnished with parmesan and fresh basil to enhance flavor and presentation.
This soup offers a practical way to enjoy a filling, protein-enriched meal that’s suitable for lunch or dinner. The blending process requires caution to release steam safely, and seasoning can be adjusted after simmering to taste.
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- ½ teaspoon kosher salt
- 2 tablespoons garlic minced
- 1 tablespoon tomato paste
- 2 teaspoon basil dried
- 1 tablespoon sugar
- 2 cans of whole tomatoes two 28 oz cans, canned
- 3 cups vegetable broth low sodium
- 1½ cup cottage cheese 2% MF
- black pepper to taste
- parmesan optional garnish
- basil optional garnish
Instructions
- Add oil over medium heat in a large pot. Add the onions and cook until softened, for 4 to 5 minutes.
- Add the garlic and cook for another minute before adding the salt. Deglaze the pot with a splash of the vegetable broth, if necessary.
- Add tomato paste to the pot and cook for a minute. Add the sugar and dried basil and give everything a stir.
- Add the canned tomatoes (with the liquid!) and the vegetable broth. Cover and simmer for 20 minutes, stirring occassionally. (Add more salt at this stage if desired)
- Add the soup to the blender along with cottage cheese. Blend until smooth. You might have to do this in two batches, depending on how large your blender is. Just be careful when blending hot soup by making sure there’s a way for the steam to release by not filling the soup to the top. I remove the center of the lid to my kitchenaid and cover the gap with a linen napkin.
- Serve as is or top with your favorite garnishes like parmesan, basil, and pepper.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5servings
Amount Per Serving
Calories 176 kcal
% Daily Value*
| Calories | 176kcal | 9% |
| Carbohydrates | 23g | 8% |
| Protein | 11g | 22% |
| Fat | 6g | 9% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 11mg | 4% |
| Sodium | 912mg | 38% |
| Potassium | 750mg | 16% |
| Fiber | 5g | 20% |
| Sugar | 14g | 28% |
| Vitamin A | 512IU | 10% |
| Vitamin C | 33mg | 37% |
| Calcium | 172mg | 17% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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