High Protein Tomato Soup for a Cozy, Nutritious Boost

This High Protein Tomato Soup blends classic flavors with cottage cheese for a nutritious and comforting meal.

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Prep Time 10

Cook Time 30

Total Time 40

Servings: 4 cups

Course: Dinner

Cuisine: Italian

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Base

2 tablespoons Olive Oil Avocado oil is a tasty substitute.
1 medium Onion, diced Shallots can be swapped in for a milder profile.
1 teaspoon Kosher Salt Adjust according to your taste preference.
2 teaspoons Minced Garlic Always opt for fresh garlic for the best flavor.
2 tablespoons Tomato Paste Use other tomato products in a pinch.
1 teaspoon Dried Basil Fresh basil offers a more vibrant taste.
1 teaspoon Sugar Feel free to use honey or maple syrup for natural sweetness.

For the Soup

56 ounces Canned Whole Tomatoes Crushed tomatoes are a great alternative.
2 cups Vegetable Broth (Low Sodium) Chicken broth works well if you're not vegetarian.

For Creaminess & Flavor

1 cup Cottage Cheese (2% MF) Ricotta can be a good substitute.
to taste none Pepper Freshly cracked black pepper for the best flavor.

For Garnishing

to taste none Parmesan (optional) Omit for a dairy-free version.
to taste none Basil (optional) Fresh basil enhances aroma at serving.

Equipment

large pot
Blender

Method

Step-by-Step Instructions

In a large pot, heat 2 tablespoons of olive oil over medium heat until shimmering. Add 1 diced onion and sprinkle with kosher salt. Sauté for 4-5 minutes until softened and translucent.
Stir in 2 teaspoons of minced garlic and cook for an additional minute, stirring continuously.
Add 2 tablespoons of tomato paste, 1 teaspoon of sugar, and 1 teaspoon of dried basil. Stir well and let cook for about 1 minute.
Pour in 56 ounces of canned whole tomatoes and 2 cups of vegetable broth. Stir together, cover, and simmer for 20 minutes.
Transfer the soup to a blender, add 1 cup of cottage cheese, and blend until smooth.
Return the blended soup to the pot and warm it over low heat before serving. Garnish with grated Parmesan and fresh basil.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 30gProtein: 15gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 20mgSodium: 450mgPotassium: 800mgFiber: 5gSugar: 6gVitamin A: 2500IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

This soup can be paired with grilled cheese or crusty bread for a comforting meal. Perfect for a healthy lunch or dinner.

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