Description
This high protein tomato soup is a creamy, comforting, and nutritious option perfect for a wholesome meal. Made with fresh ingredients like garlic, onion, canned tomatoes, and enriched with cottage cheese for extra protein, this soup is both flavorful and satisfying. Garnished optionally with parmesan and basil, it’s perfect for lunch or dinner.
Ingredients
Scale
Main Ingredients
- 1 tablespoon olive oil
- 1 onion, diced
- ½ teaspoon kosher salt
- 2 tablespoons minced garlic
- 1 tablespoon tomato paste
- 2 teaspoon dried basil
- 1 tablespoon sugar
- 2 cans canned whole tomatoes (two 28 oz cans)
- 3 cups vegetable broth, low sodium
- 1½ cup cottage cheese, 2% MF
- pepper, to taste
Optional Garnishes
- parmesan cheese, for garnish
- fresh basil leaves, for garnish
Instructions
- Heat olive oil and cook onions: In a large pot, heat 1 tablespoon olive oil over medium heat. Add the diced onion and cook for 4 to 5 minutes until softened and translucent.
- Add garlic and salt: Add 2 tablespoons minced garlic to the pot and cook for another minute to release its aroma. Then add ½ teaspoon kosher salt. If the bottom of the pot gets sticky, deglaze it with a small splash of vegetable broth to loosen any browned bits.
- Add tomato paste and seasonings: Stir in 1 tablespoon tomato paste and cook for one minute, then add 1 tablespoon sugar and 2 teaspoons dried basil. Mix well to combine the flavors.
- Add tomatoes and broth, then simmer: Pour in the two cans of whole canned tomatoes, including their juice, along with 3 cups low sodium vegetable broth. Stir well, cover the pot, and let the soup simmer gently for 20 minutes, stirring occasionally. Taste and add extra salt if needed.
- Blend soup with cottage cheese: Carefully transfer the hot soup in batches into a blender. Add 1½ cups of 2% cottage cheese to each batch and blend until completely smooth. To avoid steam buildup, remove the center piece of the blender lid and cover with a kitchen towel while blending.
- Serve and garnish: Pour the blended soup back into the pot or bowls. Season with freshly ground pepper to taste. Optionally, garnish with grated parmesan cheese and fresh basil leaves before serving.
Notes
- Be careful when blending hot soup to avoid steam burns; blend in small batches and keep the lid vented as described.
- Use low sodium vegetable broth to better control the salt level in the soup.
- For a richer soup, substitute half of the cottage cheese with ricotta cheese.
- This soup can be stored in the refrigerator for up to 3 days or frozen for up to 2 months.
- For a vegan option, replace cottage cheese with blended silken tofu or cashew cream, and omit parmesan garnish.
Nutrition
- Serving Size: 1 cup
- Calories: 180 kcal
- Sugar: 10 g
- Sodium: 350 mg
- Fat: 5 g
- Saturated Fat: 2 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 4 g
- Protein: 12 g
- Cholesterol: 15 mg
