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–+ servings
High Protein Tomato Soup

Creamy High Protein Tomato Soup for Cozy Nights

Enjoy this creamy high protein tomato soup, perfect for cozy nights and packed with wholesome nutrition.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: American
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tbsp Olive oil Can substitute with canola or avocado oil.
  • 1 medium Onion Any mild variety works well.
  • 1 tsp Kosher salt Adjust according to taste.
  • 3 cloves Minced garlic Fresh is best, but garlic powder can work in a pinch.
  • 2 tbsp Tomato paste Substitute with pureed canned tomatoes if desired.
  • 1 tbsp Sugar Can use honey or agave syrup.
  • 2 cans Canned whole tomatoes Fresh tomatoes can be used if preferred.
  • 3 cups Vegetable broth (low sodium) Chicken broth is an option for non-vegetarians.
For the Creamy Twist
  • 1 cup Cottage cheese (2% MF) Greek yogurt is a lower-calorie alternative.
  • 1 tsp Pepper Red pepper flakes can spice things up.
  • 1 tbsp Parmesan Optional garnish; nutritional yeast is a great vegan option.
  • 1 tbsp Fresh basil Optional garnish; substitute with parsley or your favorite herb.

Equipment

  • Large pot
  • immersion blender

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat until shimmering, about 1-2 minutes. Add 1 diced onion and sauté until softened and translucent, about 4-5 minutes.
  2. Once the onions are softened, stir in 3 cloves of minced garlic and 1 teaspoon of kosher salt. Cook for an additional minute.
  3. Add 2 tablespoons of tomato paste, 1 tablespoon of sugar, and 1 teaspoon of dried basil. Stir well and cook for about 1 minute.
  4. Incorporate 2 cans of whole tomatoes and 3 cups of low-sodium vegetable broth. Stir to combine, then cover the pot and simmer for 20 minutes.
  5. Remove the pot from heat, blend the soup until smooth, and mix in 1 cup of cottage cheese.
  6. Taste and adjust seasoning, adding more salt, pepper, or dried basil as needed.
  7. Ladle the soup into bowls and garnish with freshly grated Parmesan cheese and chopped basil.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 30gProtein: 15gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 15mgSodium: 400mgPotassium: 800mgFiber: 6gSugar: 7gVitamin A: 1000IUVitamin C: 20mgCalcium: 200mgIron: 2.5mg

Notes

Blend cottage cheese separately if you prefer a creamier texture. Adjust seasoning before serving based on individual taste.

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