Description
A comforting and nutritious high protein tomato soup made with fresh ingredients and creamy cottage cheese, perfect for a healthy meal.
Ingredients
Scale
Base Ingredients
- 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 (28 oz each) canned whole tomatoes
- 3 cups low sodium vegetable broth
Protein and Garnishes
- 1½ cups cottage cheese, 2% milk fat
- pepper, to taste
- parmesan, optional garnish
- basil, optional garnish
Instructions
- Heat and Sauté Onions: Add olive oil to a large pot over medium heat. Add diced onions and cook until softened, about 4 to 5 minutes.
- Add Garlic and Seasoning: Stir in minced garlic and cook for another minute. Add kosher salt and deglaze the pot with a splash of vegetable broth if the bottom is browned.
- Add Tomato Paste and Herbs: Mix in tomato paste and cook for 1 minute. Then add sugar and dried basil, stirring everything together.
- Add Tomatoes and Broth: Pour in canned whole tomatoes with their liquid and the vegetable broth. Cover and let simmer for 20 minutes, stirring occasionally. Adjust salt to taste at this stage.
- Blend Soup with Cottage Cheese: Carefully transfer the soup in batches to a blender. Add cottage cheese to each batch and blend until smooth. Make sure to vent the blender lid to allow steam to escape safely.
- Serve and Garnish: Pour blended soup back into the pot if desired, season with pepper, and serve hot. Garnish with parmesan and fresh basil if using.
Notes
- For a smoother texture, strain the soup through a fine sieve after blending.
- Use low sodium vegetable broth to better control the salt level.
- Cottage cheese adds creaminess and boosts protein; swap with Greek yogurt for a different flavor.
- If you don’t have dried basil, fresh basil can be added at the end for garnish.
- To speed up cooking, use an immersion blender directly in the pot, blending in batches carefully.
Nutrition
- Serving Size: 1 bowl (approximately 1 cup)
- Calories: 180 kcal
- Sugar: 9 g
- Sodium: 350 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 4 g
- Protein: 12 g
- Cholesterol: 15 mg
