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–+ servings
High Protein Tomato Soup

High Protein Tomato Soup

A delicious and nutritious High Protein Tomato Soup packed with flavor and creamy texture, perfect for a comforting meal.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Soup
Cuisine American
Servings 4 cups
Calories 200 kcal

Equipment

  • large pot
  • blender

Ingredients
  

For the Soup Base

  • 2 tablespoons Olive Oil Can substitute with avocado oil for a lighter twist.
  • 1 medium Onion Yellow or white onions are ideal.
  • 1 teaspoon Kosher Salt Adjust based on dietary needs.
  • 3 cloves Minced Garlic Fresh garlic is preferred.
  • 2 tablespoons Tomato Paste Ensure it's fresh for best results.
  • 1 teaspoon Dried Basil 3 times this amount for fresh basil.
  • 1 teaspoon Sugar Substitute with low-sugar alternative if desired.
  • 2 cans (28 oz) Canned Whole Tomatoes Can substitute crushed tomatoes.
  • 4 cups Low Sodium Vegetable Broth Chicken broth can be a flavorful alternative.

For the Creaminess

  • 1 cup Cottage Cheese (2% MF) Greek yogurt is a viable low-fat option.

To Season

  • to taste Pepper Adjust to taste.
  • Parmesan Can be omitted for dairy-free version.
  • Basil Fresh basil enhances presentation and flavor.

Instructions
 

Step-by-Step Instructions

  • In a large pot, heat 2 tablespoons of olive oil over medium heat until shimmering, about 1-2 minutes. Add diced onion and sauté for 4-5 minutes until onions are translucent.
  • Stir in 3 cloves of minced garlic and 1 teaspoon of kosher salt, cooking for an additional minute until garlic is fragrant.
  • Incorporate 2 tablespoons of tomato paste into the pot and cook for about 1 minute. Add 1 teaspoon of dried basil and 1 teaspoon of sugar, balancing the acidity.
  • Add 2 (28 oz) cans of whole tomatoes and 4 cups of vegetable broth. Stir together, cover, and bring to a gentle simmer for 20 minutes.
  • Blend the soup with 1 cup of cottage cheese until smooth. Leave the lid slightly ajar to allow steam to escape.
  • Taste and adjust seasoning with additional salt and freshly cracked pepper. Add more broth for desired consistency if needed.
  • Serve hot, garnished with grated Parmesan and fresh basil if desired.

Notes

For a lighter twist, consider substituting olive oil with avocado oil. This recipe can easily be adjusted to meet dietary preferences by substituting ingredients as necessary.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 25gProtein: 15gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 5gCholesterol: 15mgSodium: 500mgPotassium: 700mgFiber: 5gSugar: 4gVitamin A: 1000IUVitamin C: 30mgCalcium: 200mgIron: 2mg
Keyword creamy tomato soup, Easy Recipe, Healthy Soup, High Protein Tomato Soup, protein-rich, Vegetable Soup
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