This high protein tomato soup is a delightful blend of flavors, offering a creamy texture thanks to the addition of cottage cheese. Perfect for cozy dinners or as a satisfying lunch, it’s quick to prepare and makes use of simple ingredients you likely have at home. Not only does this soup warm your soul, but it also packs a nutritious punch with high protein content, making it suitable for any occasion.
Why You’ll Love This Recipe
- Quick and Easy: With just a handful of ingredients and minimal prep time, you can whip this soup up in under 40 minutes.
- High in Protein: The inclusion of cottage cheese elevates the protein content, making this soup not just filling but also nourishing.
- Versatile Flavor: Customize the flavor by adjusting herbs or adding your favorite toppings like parmesan and fresh basil.
- Comfort Food: This creamy tomato soup is perfect for chilly days or as a comforting meal any time of year.
- Healthy Option: Low in calories and rich in nutrients, this soup is a great choice for health-conscious eaters.
Tools and Preparation
Before you start cooking, gather your tools for an efficient cooking experience. Having the right equipment can make all the difference in preparing your high protein tomato soup.
Essential Tools and Equipment
- Large pot
- Blender
- Cutting board
- Knife
- Measuring spoons
Importance of Each Tool
- Large pot: Essential for cooking the soup evenly without splatters.
- Blender: Needed to achieve that creamy consistency by blending the cooked ingredients smoothly.
- Cutting board & Knife: Crucial for safely chopping vegetables and prepping your ingredients before cooking.
Ingredients
This high protein tomato soup with cottage cheese is a deliciously creamy and cozy soup that is perfect for any meal. You only need a handful of ingredients and you can have this healthy tomato soup ready in no time.
Soup Base 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
Tomato and Broth Ingredients
- 2 cans of canned whole tomatoes (two 28 oz cans)
- 3 cups vegetable broth (low sodium)
Creamy Addition
- 1½ cup cottage cheese (2% MF)
Seasoning and Garnish
- Pepper (to taste)
- Parmesan (optional garnish)
- Basil (optional garnish)
How to Make High Protein Tomato Soup
Step 1: Sauté the Onions
Add oil over medium heat in a large pot. Add the onions and cook until softened, about 4 to 5 minutes.
Step 2: Add Garlic and Deglaze
Add the garlic and cook for another minute before adding the salt. If necessary, deglaze the pot with a splash of vegetable broth.
Step 3: Incorporate Tomato Paste
Stir in the tomato paste and cook for one minute. Then add sugar and dried basil, mixing everything well.
Step 4: Combine Tomatoes and Broth
Add both cans of whole tomatoes (with liquid) along with the vegetable broth. Cover and simmer for 20 minutes, stirring occasionally. Adjust salt if needed.
Step 5: Blend Until Smooth
Transfer the soup to a blender along with cottage cheese. Blend until smooth, working in batches if necessary. Ensure steam escapes while blending hot soup by leaving space at the top.
Step 6: Serve
Pour into bowls and serve as is or top with your favorite garnishes like parmesan, fresh basil, and pepper.
Enjoy your delicious bowl of high protein tomato soup!
How to Serve High Protein Tomato Soup
High protein tomato soup is a versatile dish that can be enjoyed in various ways. Whether you want a simple meal or a more elaborate dining experience, there are plenty of options to enhance your soup.
Classic Pairings
- Grilled Cheese Sandwich: The gooey, melted cheese pairs perfectly with the tangy tomato flavor.
- Crusty Bread: A slice of fresh bread can help scoop up the delicious soup and add texture.
Garnish Options
- Fresh Basil: Sprinkle some chopped basil on top for an aromatic touch.
- Parmesan Cheese: Grate some parmesan over the soup for added richness and flavor.
Additional Protein Boosts
- Chickpeas: Add cooked chickpeas for an extra protein punch and a hearty texture.
- Cooked Shrimp: Top your soup with sautéed shrimp for a seafood twist.
Side Salads
- Caesar Salad: A classic Caesar salad complements the soup’s richness with its crisp greens.
- Greek Salad: The freshness of a Greek salad balances out the warmth of the soup.
How to Perfect High Protein Tomato Soup
To ensure your high protein tomato soup is always delicious, consider these tips for perfection.
- Use Fresh Ingredients: Fresh tomatoes and herbs can elevate the flavor significantly compared to canned options.
- Blend Thoroughly: For a super creamy texture, blend until completely smooth. This step is crucial when using cottage cheese.
- Adjust Seasoning: Always taste before serving. You may need to adjust salt or add more herbs based on your preference.
- Control Consistency: If the soup is too thick, slowly stir in more vegetable broth until you reach your desired consistency.
Best Side Dishes for High Protein Tomato Soup
Pairing side dishes with your high protein tomato soup can enhance your meal experience. Here are some excellent options to consider.
- Garlic Bread: Toasted bread topped with garlic and butter adds a crunchy element to your meal.
- Caprese Salad: Fresh mozzarella, tomatoes, and basil create a light and refreshing side that complements the soup’s flavors.
- Quinoa Salad: A protein-packed quinoa salad loaded with veggies provides a nutritious addition.
- Stuffed Peppers: These can be filled with rice, beans, and spices for a hearty side that balances the soup’s creaminess.
- Roasted Vegetables: Seasonal roasted vegetables add both color and nutrients to your plate.
- Pasta Salad: A cold pasta salad offers a contrast in temperature and texture, perfect alongside hot soup.
Common Mistakes to Avoid
Making High Protein Tomato Soup can be simple, but it’s easy to make some common mistakes. Here are a few to watch out for:
- Ignoring the importance of seasoning: Proper seasoning is key to enhancing flavors. Always taste and adjust salt or spices during cooking.
- Overcooking the soup: Cooking too long can alter the texture and flavor. Stick to the recommended simmer time for best results.
- Filling the blender too full: When blending hot soups, leave space for steam to escape. This prevents splatter and ensures safety.
- Not allowing the soup to cool slightly: Blending hot soup straight from the stove can be dangerous. Let it cool for a few minutes before blending.
- Skipping garnishes: Adding toppings like parmesan and basil enhances both flavor and presentation. Don’t skip this step!
Storage & Reheating Instructions
Refrigerator Storage
- Store in an airtight container for up to 5 days.
- Allow the soup to cool completely before refrigerating.
Freezing High Protein Tomato Soup
- Freeze in freezer-safe containers or bags for up to 3 months.
- Leave some space in containers as the soup will expand when frozen.
Reheating High Protein Tomato Soup
- Oven: Preheat to 350°F (175°C). Place soup in an oven-safe dish, cover with foil, and heat until warmed through.
- Microwave: Use a microwave-safe bowl, cover loosely, and heat in intervals of 1-2 minutes, stirring in between.
- Stovetop: Pour into a pot and heat over medium-low until warmed, stirring occasionally.
Frequently Asked Questions
Here are some common questions about making High Protein Tomato Soup:
Can I use fresh tomatoes instead of canned?
Yes, you can use fresh tomatoes! Look for ripe varieties and cook them down until soft before blending.
How can I customize my High Protein Tomato Soup?
Feel free to add vegetables like spinach or bell peppers for extra nutrition. You can also experiment with different herbs.
Is this soup suitable for meal prep?
Absolutely! This soup stores well in the fridge or freezer, making it perfect for meal prep.
Can I use low-fat cottage cheese?
Yes! Low-fat cottage cheese is a great option if you’re looking to reduce calories while still enjoying high protein content.
Final Thoughts
This High Protein Tomato Soup is not only creamy and delicious but also packed with nutrients from cottage cheese. It’s perfect as a cozy meal on its own or paired with crusty bread. Feel free to customize it by adding your favorite veggies or spices! Give it a try today!
High Protein Tomato Soup
Indulge in the comforting flavors of this High Protein Tomato Soup, a delightful blend that combines the rich taste of tomatoes with the creamy texture of cottage cheese. Perfect for cozy dinners or a satisfying lunch, this nutritious soup is quick and easy to prepare, making it an ideal choice for busy days. Packed with protein and wholesome ingredients, it warms both your body and soul. Customize it with your favorite herbs or garnishes for a personal touch. Enjoy a bowl today for an invigorating yet comforting experience that’s perfect year-round.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: Serves 6
- Category: Soup
- Method: Cooking
- Cuisine: American
Ingredients
- 1 tablespoon olive oil
- 1 onion (diced)
- 2 tablespoons minced garlic
- 2 cans whole tomatoes (28 oz each)
- 3 cups low-sodium vegetable broth
- 1½ cups cottage cheese (2% MF)
- Dried basil, salt, and pepper to taste
Instructions
- In a large pot, heat olive oil over medium heat. Sauté onions until softened (4–5 minutes).
- Add minced garlic and salt; cook for another minute.
- Stir in tomato paste, sugar, and dried basil; cook for one minute.
- Add canned tomatoes (with liquid) and vegetable broth. Cover and simmer for 20 minutes.
- Blend the mixture with cottage cheese until smooth (ensure steam escapes).
- Serve hot, garnished with parmesan or fresh basil if desired.
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 210
- Sugar: 9g
- Sodium: 570mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 5g
- Protein: 15g
- Cholesterol: 10mg
Leave a Comment