Cozy High Protein Tomato Soup
As the leaves turn golden and the crisp air begins to nip at our cheeks, there’s nothing quite like the embrace of a warm bowl of soup to make you feel all cozy inside. This High Protein Tomato Soup is not only a embrace of familiar flavors but also a nourishing hug for your spirit. I remember my grandmother’s kitchen, the aroma of simmering tomatoes swirling with fresh basil as we gathered around the table. This take on her classic recipe blends memories with health, turning simple ingredients into a comforting dish you’ll want to share with loved ones.
Perfect for an easy weeknight dinner, this soup is rich, creamy, and packed with protein to keep you feeling satisfied. It’s a delightful combination of sweet and savory with an oh-so-smooth texture. This is one you’ll definitely want to pin for later!
Why You’ll Love This Recipe
- Protein-Packed Goodness: Featuring cottage cheese, this soup is a fantastic way to boost your protein intake while indulging in a comforting meal.
- Comfort in Every Bowl: A rich, creamy texture makes it feel like a warm hug during chilly evenings.
- Easy Weeknight Dinner: Whip it up in under 30 minutes! Perfect for busy weeknights when you want to enjoy something cozy without the fuss.
- Flavorful Ingredients: Each spoonful is bursting with the sweet-tart taste of tomatoes balanced with aromatic herbs that dance on your palate.
- Versatile Soup: Pair it with a crusty piece of bread or a fresh salad for a complete meal!
What You’ll Need
Gather these simple ingredients to create your High Protein Tomato Soup:
- 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
- 2 cans of canned whole tomatoes (two 28 oz cans)
- 3 cups vegetable broth (low sodium)
- 1½ cup cottage cheese (2% MF)
- Pepper (to taste)
- Parmesan (optional garnish)
- Basil (optional garnish)
How to Make High Protein Tomato Soup
Let’s make it together! Follow these simple steps for a comforting bowl of soup:
In a large pot, heat olive oil over medium heat. Add the diced onions and sauté until softened, about 4 to 5 minutes, stirring occasionally to prevent sticking.
Stir in the minced garlic and cook for another minute, giving it a chance to bloom. Then, add the kosher salt, enhancing those wonderful flavors.
If the pot needs deglazing, add a splash of the vegetable broth to loosen any bits that might be sticking to the bottom. Those little bits add flavor!
Add the tomato paste to the pot and cook for one minute, stirring to combine it with the onions and garlic.
Add the sugar and dried basil, giving everything a good stir. The sugar will help balance the acidity of the tomatoes, creating a harmonious flavor profile.
Pour in the canned tomatoes along with their liquid and the remaining vegetable broth. Stir it all together, cover, and let it simmer for about 20 minutes, stirring occasionally to ensure it doesn’t stick.
After simmering, carefully transfer the soup to a blender. Add the cottage cheese and blend until smooth. It’s a cozy transformation! If your blender isn’t large enough, you may need to blend in batches—just make sure to allow steam to escape by removing the center lid piece and covering it with a linen napkin.
Taste and adjust the seasoning with additional salt and freshly cracked pepper if desired.
Serve warm, and if you’re feeling indulgent, top with a sprinkle of parmesan and a few fresh basil leaves for that extra touch of coziness!
Fun Ways to Customize It
Feel free to get creative and make this tomato soup your own! Here are a few delicious variations to try:
- Zesty Kick: Add a splash of lemon juice or a sprinkle of chili flakes for a little heat and brightness.
- Creamy and Herby: Stir in a dollop of pesto just before serving for an extra layer of flavor.
- Add Color: Toss in some chopped spinach or kale just before blending for added color and nutrients.
- Garnish Delight: Top with crispy turkey bacon bits for a savory crunch, or swirl in a little Greek yogurt for extra creaminess.
Chef Emma’s Helpful Tips
To ensure your soup turns out perfectly every time, keep these tips in mind!
Make-Ahead Magic: This soup stores beautifully! Make a big batch and keep it in the fridge for 3-5 days; it also freezes well for up to three months—just thaw overnight in the fridge before reheating.
Ingredient Swaps: No cottage cheese? Substitute with Greek yogurt or ricotta for a similar creamy texture.
Slicing Secrets: For evenly diced onions, cut them in half from root to tip, peel, and make horizontal and vertical cuts before dicing.
Leftover Love: Use leftover soup as a base for a savory casserole or cooked grains for a hearty lunch.
Nutrition Information per Serving
- Serving Size: About 1.5 cups
- Calories: 210
- Carbohydrates: 30g
- Sugar: 7g
- Fat: 6g
- Protein: 12g
- Sodium: 600mg
Frequently Asked Questions
Can I make this ahead?
Absolutely! This soup reheats beautifully and is even more flavorful the next day.
Can I use different ingredients?
Sure! You can swap out the canned tomatoes for fresh ones during peak season, or try different herbs based on what you have available.
How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 5 days.
How long does it last?
This High Protein Tomato Soup can be frozen for up to 3 months. Just thaw and reheat before serving.
A Cozy Closing Note
This High Protein Tomato Soup is not only a delicious way to warm your belly but also a comforting reminder of family and home. Whether you’re enjoying it during a chilly evening or sharing a bowl with loved ones, it brings smiles and satisfaction in every spoonful. So grab your ingredients and cook up a little warmth today! Save this High Protein Tomato Soup to your cozy recipe board so it’s ready when you need a comforting treat!
Cozy High Protein Tomato Soup
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A comforting and protein-packed tomato soup that warms your heart and soul with every spoonful.
Ingredients
- 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
- 2 cans of canned whole tomatoes (two 28 oz cans)
- 3 cups vegetable broth (low sodium)
- 1½ cup cottage cheese (2% MF)
- Pepper (to taste)
- Parmesan (optional garnish)
- Basil (optional garnish)
Instructions
- In a large pot, heat olive oil over medium heat. Add the diced onions and sauté until softened, about 4 to 5 minutes, stirring occasionally to prevent sticking.
- Stir in the minced garlic and cook for another minute, giving it a chance to bloom. Then, add the kosher salt, enhancing those wonderful flavors.
- If the pot needs deglazing, add a splash of the vegetable broth to loosen any bits that might be sticking to the bottom. Those little bits add flavor!
- Add the tomato paste to the pot and cook for one minute, stirring to combine it with the onions and garlic.
- Add the sugar and dried basil, giving everything a good stir. The sugar will help balance the acidity of the tomatoes, creating a harmonious flavor profile.
- Pour in the canned tomatoes along with their liquid and the remaining vegetable broth. Stir it all together, cover, and let it simmer for about 20 minutes, stirring occasionally to ensure it doesn’t stick.
- After simmering, carefully transfer the soup to a blender. Add the cottage cheese and blend until smooth. It’s a cozy transformation! If your blender isn’t large enough, you may need to blend in batches—just make sure to allow steam to escape by removing the center lid piece and covering it with a linen napkin.
- Taste and adjust the seasoning with additional salt and freshly cracked pepper if desired.
- Serve warm, and if you’re feeling indulgent, top with a sprinkle of parmesan and a few fresh basil leaves for that extra touch of coziness!
Notes
This soup stores beautifully! Make a big batch and keep it in the fridge for 3-5 days; it also freezes well for up to three months.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Blending
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 210
- Sugar: 7g
- Sodium: 600mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 4g
- Protein: 12g
- Cholesterol: 30mg
