This high protein tomato soup is a comforting bowl of goodness that brings warmth and satisfaction. With its creamy texture from cottage cheese, this soup works well for lunch, dinner, or as a starter. It’s quick to prepare and uses simple ingredients, making it an ideal choice for busy weeknights or casual gatherings. Enjoy the rich flavors while boosting your protein intake!
Why You’ll Love This Recipe
- Quick and Easy: This recipe requires minimal prep time and can be on your table in under 40 minutes.
- Nutritious Boost: Packed with protein from cottage cheese, this soup is great for anyone looking to increase their protein intake.
- Flavorful: The combination of tomatoes, garlic, and basil creates a deliciously rich flavor that will satisfy your taste buds.
- Versatile: Enjoy it as a light meal or pair it with sandwiches or salads for a more filling option.
- Comforting Warmth: Perfect for chilly days, this high protein tomato soup warms you up and nourishes your body.
Tools and Preparation
Before you start making this delightful high protein tomato soup, gather your kitchen tools. Having the right equipment makes the process smoother and more enjoyable.
Essential Tools and Equipment
- Large pot
- Blender
- Cutting board
- Knife
- Measuring spoons
Importance of Each Tool
- Large pot: Essential for cooking the soup evenly without splattering. It allows ample space for all ingredients.
- Blender: Provides a smooth consistency to the soup. Choose one that can handle hot liquids safely.
- Cutting board: Keeps your workspace organized while you chop vegetables efficiently.
- Knife: A sharp knife ensures quick and safe chopping of onions and garlic.
Ingredients
This high protein tomato soup with cottage cheese is made using straightforward ingredients:
Vegetables & Seasonings
- 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
Main Components
- 2 cans of canned whole tomatoes (two 28 oz cans)
- 3 cups vegetable broth (low sodium)
Protein Boost
- 1½ cup cottage cheese (2% MF)
Optional Garnishes
- Pepper (to taste)
- Parmesan (optional garnish)
- Basil (optional garnish)
How to Make High Protein Tomato Soup
Step 1: Sauté the Onions
Add oil over medium heat in a large pot. Add the diced onions and cook until softened, about 4 to 5 minutes.
Step 2: Add Garlic and Seasoning
Add the minced garlic and cook for another minute. Then sprinkle in the kosher salt. If needed, deglaze the pot with a splash of vegetable broth.
Step 3: Incorporate Tomato Paste
Stir in the tomato paste and allow it to cook for about one minute. Then mix in the sugar and dried basil.
Step 4: Simmer the Soup
Pour in the canned tomatoes (with liquid) along with the vegetable broth. Cover and let simmer for 20 minutes, stirring occasionally. Adjust salt if desired.
Step 5: Blend Until Smooth
Transfer the soup into a blender along with cottage cheese. Blend until smooth, working in batches if necessary to avoid overflow due to steam.
Step 6: Serve
Serve your high protein tomato soup as is or top with parmesan cheese, fresh basil, and pepper according to your preference.
Enjoy this nourishing dish that’s perfect for any occasion!
How to Serve High Protein Tomato Soup
This high protein tomato soup is versatile and can be served in various delightful ways. Whether you’re enjoying it as a main dish or an appetizer, these serving suggestions will elevate your meal.
Garnish It Right
- Fresh Basil: Chopped fresh basil adds a burst of flavor and color.
- Grated Parmesan: A sprinkle of parmesan cheese enhances the savory notes.
- Cracked Pepper: Freshly cracked pepper gives a slight kick to each spoonful.
Pair with Bread
- Crusty Baguette: Perfect for dipping, a warm baguette complements the soup’s creaminess.
- Grilled Cheese Sandwich: A classic pairing that adds richness and comfort to your meal.
- Garlic Bread: This buttery delight pairs wonderfully with the tomato flavors.
Add Protein
- Chickpeas: Toss in some cooked chickpeas for additional protein and texture.
- Cooked Chicken: Shredded chicken can turn your soup into a heartier meal.
- Croutons: Crunchy croutons are a quick way to add texture and flavor.
How to Perfect High Protein Tomato Soup
To ensure your high protein tomato soup reaches its full potential, follow these simple tips that enhance both flavor and texture.
- Use Fresh Ingredients: Fresh tomatoes and herbs will significantly improve taste compared to canned alternatives.
- Blend Thoroughly: For a creamier soup, blend until completely smooth. This integrates the cottage cheese perfectly.
- Season Gradually: Taste as you go. Adjust salt and spices during cooking for balanced flavor.
- Control Heat Levels: Keep the heat at medium while simmering to avoid burning or sticking to the pot.
Best Side Dishes for High Protein Tomato Soup
Serving side dishes alongside your high protein tomato soup can create a well-rounded meal. Here are some excellent options that complement the flavors beautifully.
- Caprese Salad: Fresh mozzarella, tomatoes, and basil drizzled with balsamic glaze provide freshness.
- Quinoa Salad: A light quinoa salad with veggies adds nutritious substance without overpowering the soup.
- Roasted Vegetables: Seasonal roasted vegetables bring extra vitamins and a rich flavor profile.
- Stuffed Peppers: Colorful peppers stuffed with grains or meat pair nicely with tomato soup’s acidity.
- Pasta Salad: A cold pasta salad with olives and feta offers a contrast in temperature and texture.
- Cheesy Nachos: Baked nachos topped with cheese make for a fun finger food option alongside your soup.
Common Mistakes to Avoid
Making high protein tomato soup can be simple, but there are common mistakes that can affect the taste and texture of your dish.
- Skipping the Sauté: Not sautéing the onions and garlic can lead to a bland flavor. Always sauté until softened to enhance the soup’s depth.
- Using Low-Quality Tomatoes: Poor quality canned tomatoes can ruin your soup. Opt for high-quality whole tomatoes for a richer taste.
- Not Blending Enough: Failing to blend the soup thoroughly can leave it chunky. Ensure you blend until smooth for that creamy texture.
- Ignoring Seasoning: Forgetting to taste and adjust seasoning can make the soup bland. Always season to your preference before serving.
- Overcooking the Cheese: Adding cottage cheese too early can cause it to curdle. Blend it in at the end for a smooth, creamy finish.
Storage & Reheating Instructions
Refrigerator Storage
- Store leftovers in an airtight container.
- Consume within 3-5 days for optimal freshness.
Freezing High Protein Tomato Soup
- Use freezer-safe containers or bags for storage.
- The soup can be frozen for up to 3 months.
Reheating High Protein Tomato Soup
- Oven: Preheat to 350°F (175°C) and heat in a covered oven-safe dish for about 20 minutes.
- Microwave: Heat in a microwave-safe bowl, stirring every minute until hot.
- Stovetop: Warm over medium heat in a pot, stirring occasionally until heated through.
Frequently Asked Questions
Here are some common questions about making high protein tomato soup.
What makes this High Protein Tomato Soup healthy?
This soup is packed with protein from cottage cheese, which adds creaminess without excess fat. It’s a nutritious option for any meal.
Can I customize my High Protein Tomato Soup?
Absolutely! You can add vegetables like spinach or bell peppers, or even spices like red pepper flakes for some heat.
How do I make this High Protein Tomato Soup vegan?
To create a vegan version, substitute cottage cheese with silken tofu or dairy-free yogurt and use vegetable broth without animal products.
How long will my High Protein Tomato Soup last?
When stored properly, this soup will last in the refrigerator for 3-5 days or up to 3 months in the freezer.
Final Thoughts
This high protein tomato soup with cottage cheese is not only delicious but also incredibly versatile. Whether you’re looking for a comforting meal or a nutritious snack, this recipe fits the bill perfectly. Feel free to customize it with your favorite ingredients!
High Protein Tomato Soup
Indulge in a warm bowl of high protein tomato soup that delivers comfort and nutrition in every spoonful. This creamy delight is enriched with cottage cheese, offering a significant protein boost without compromising on flavor. Bursting with the vibrant tastes of tomatoes, garlic, and fresh basil, this soup is perfect as a light lunch, dinner starter, or cozy evening treat. Quick to prepare in under 40 minutes, it’s an ideal choice for busy weeknights or casual gatherings. Serve it alongside crusty bread or grilled cheese for a satisfying meal that nourishes body and soul.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: Serves approximately 4
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
Ingredients
- 1 tablespoon olive oil
- 1 onion (diced)
- ½ teaspoon kosher salt
- 2 tablespoons minced garlic
- 1 tablespoon tomato paste
- 2 teaspoons dried basil
- 2 cans whole tomatoes (28 oz each)
- 3 cups low-sodium vegetable broth
- 1½ cups cottage cheese (2% MF)
Instructions
- In a large pot over medium heat, add olive oil and sauté diced onions until softened (about 4-5 minutes).
- Stir in minced garlic and kosher salt; cook for another minute.
- Add tomato paste, sugar, and dried basil; cook for one more minute.
- Pour in canned tomatoes and vegetable broth; cover and simmer for 20 minutes.
- Blend the mixture with cottage cheese until smooth.
- Serve hot, garnished with fresh basil and grated Parmesan if desired.
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 210
- Sugar: 6g
- Sodium: 480mg
- Fat: 7g
- Saturated Fat: 3g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 5g
- Protein: 15g
- Cholesterol: 20mg
