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–+ servings
Tomato Soup

Cozy High Protein Tomato Soup You'll Love Everyday

This creamy high protein tomato soup is comforting, nutritious, and quick to prepare, perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Italian
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil or avocado oil
  • 1 large Onion diced
  • 1 teaspoon Kosher Salt or sea salt
  • 3 cloves Garlic minced
  • 2 tablespoons Tomato Paste
  • 1 teaspoon Dried Basil or fresh basil
  • 1 tablespoon Sugar or maple syrup/honey
  • 2 cans Canned Whole Tomatoes 28 oz each
  • 3 cups Low Sodium Vegetable Broth or chicken broth
  • 1½ cups Cottage Cheese 2% MF, Greek yogurt can substitute
  • to taste Pepper red pepper flakes optional
  • optional Parmesan for garnish
  • optional Basil fresh for garnish

Equipment

  • large pot
  • Blender

Method
 

Step-by-Step Instructions
  1. Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 4-5 minutes until tender.
  2. Stir in minced garlic and sauté for another minute. Sprinkle in kosher salt.
  3. Deglaze the pot with vegetable broth. Mix in tomato paste and cook for 1 minute.
  4. Add canned whole tomatoes, sugar, and dried basil. Stir well and add additional vegetable broth. Simmer for 20 minutes.
  5. Blend the soup until smooth, adding cottage cheese for creaminess.
  6. Serve warm, garnished with Parmesan and fresh basil if desired.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 30gProtein: 11gFat: 7gSaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 10mgSodium: 600mgPotassium: 800mgFiber: 6gSugar: 4gVitamin A: 1000IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

For best flavor, use fresh garlic and herbs. Pair with crusty bread or grilled cheese.

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