Description
This high protein tomato soup is a creamy, comforting dish made with whole canned tomatoes, vegetable broth, and cottage cheese for added protein. Flavored with garlic, basil, and a touch of sugar, it’s a savory and smooth soup perfect for a nutritious lunch or dinner.
Ingredients
Scale
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 of canned whole tomatoes (two 28 oz cans)
- 3 cups vegetable broth, low sodium
Protein Addition & Garnishes
- 1½ cup cottage cheese, 2% MF
- Pepper, to taste
- Parmesan, optional garnish
- Basil, optional garnish
Instructions
- Heat the oil and soften onions: Add olive oil to a large pot over medium heat. Add the diced onions and cook, stirring occasionally, until softened for about 4 to 5 minutes.
- Add garlic and salt: Stir in the minced garlic and cook for 1 additional minute. Add the kosher salt and deglaze the pot with a splash of vegetable broth if needed by scraping the bottom to lift any browned bits.
- Add tomato paste and spices: Stir in the tomato paste and cook for 1 minute to deepen flavor. Add sugar and dried basil, mixing well to incorporate all ingredients.
- Add tomatoes and broth, then simmer: Pour in the canned whole tomatoes with their liquid and the vegetable broth. Stir to combine, cover the pot, and let simmer for 20 minutes, stirring occasionally. Taste and adjust salt as needed.
- Blend the soup with cottage cheese: Carefully ladle the hot soup into a blender in batches along with the cottage cheese. Blend until smooth. Take care to release steam by removing the center of the blender lid and covering the opening with a linen napkin to prevent splattering.
- Serve and garnish: Pour the blended soup back into bowls. Season with pepper and optionally garnish with parmesan cheese and fresh basil leaves before serving.
Notes
- Use low sodium vegetable broth to control salt levels.
- For a smoother soup, strain tomato seeds if desired before cooking.
- Substitute cottage cheese with Greek yogurt for a different creamy texture.
- Blend soup carefully to avoid hot splashes; always vent the blender lid.
- This soup freezes well – cool completely before freezing in airtight containers.
Nutrition
- Serving Size: 1 cup
- Calories: 180 kcal
- Sugar: 10 g
- Sodium: 350 mg
- Fat: 6 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 4 g
- Protein: 12 g
- Cholesterol: 15 mg
