Description
This High Protein Tomato Soup is a comforting and nutritious meal, combining ripe canned tomatoes with creamy cottage cheese for a protein boost. Perfectly seasoned with garlic, basil, and a hint of sweetness, this smooth and velvety soup is ideal for a quick, healthy weeknight dinner or a light lunch.
Ingredients
Main 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 canned whole tomatoes (two 28 oz cans)
- 3 cups low sodium vegetable broth
- 1½ cups cottage cheese (2% milk fat)
- Freshly ground pepper, to taste
Optional Garnishes
- Grated parmesan cheese
- Fresh basil leaves
Instructions
- Sauté Onions: Heat the olive oil over medium heat in a large pot. Add the diced onions and cook, stirring occasionally, until they soften and become translucent, about 4 to 5 minutes.
- Add Garlic and Salt: Stir in the minced garlic and cook for an additional minute. Then add the kosher salt. If the pot starts to stick, deglaze it by adding a small splash of vegetable broth, scraping the bottom to release any browned bits.
- Add Tomato Paste and Seasonings: Incorporate the tomato paste into the pot and cook it for about one minute to deepen the flavor. Add the sugar and dried basil, stirring well to combine all ingredients.
- Simmer Soup: Pour in the canned whole tomatoes along with their juices and the vegetable broth. Stir gently, cover the pot, and let it simmer for 20 minutes. Stir occasionally and adjust salt as needed during this time.
- Blend Soup: Carefully transfer the hot soup in batches to a blender. Add the cottage cheese to each batch and blend until the soup is smooth and creamy. When blending hot liquids, ensure steam can escape safely by removing the blender lid center and covering the opening with a linen napkin to avoid splatters.
- Serve and Garnish: Pour the blended soup back into the pot or serving bowls. Season with freshly ground pepper and optionally garnish with grated parmesan cheese and fresh basil leaves before serving.
Notes
- Be cautious when blending hot liquids to prevent burns; blend in small batches and vent the lid properly.
- You can adjust the thickness of the soup by adding more or less vegetable broth based on your preference.
- For a richer flavor, use homemade vegetable broth if available.
- The sugar helps balance the acidity of the tomatoes but can be adjusted or omitted for a less sweet soup.
- Cottage cheese adds protein and creaminess without heavy cream, making the soup lighter.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
