Cozy High Protein Tomato Soup
As the leaves turn golden and the air takes on a crisp bite, there’s an undeniable shift in our homes—the scent of roasted pumpkins, the warmth of woolen blankets, and of course, the comforting aroma of a simmering pot on the stove. One of my cherished rituals during this cozy season is crafting a batch of High Protein Tomato Soup. It’s the kind of soup that wraps you in a soft embrace, filling your belly with tender goodness and leaving you yearning for just one more bowl.
Picture this: A quiet afternoon, sunlight streaming through the window, and a simple, rustic kitchen filled with the rich smells of sautéed onions and garlic. With this recipe, not only do we savor the delicious flavors of ripe tomatoes, but we also sneak in a healthy dose of protein with a surprising twist—cottage cheese! It’s creamy, warm, and perfect for an easy weeknight dinner. This is one you’ll definitely want to pin for later!
Why You’ll Love This Recipe
- Quick to Make: Whip up this hearty soup in just under 30 minutes, making it perfect for those busy weekday evenings.
- High in Protein: With cottage cheese as a key ingredient, each bowl is packed with protein to keep you feeling satisfied and nourished.
- Kid-Friendly: The creamy texture and delightful taste appeal to all ages, making it a hit with the whole family.
- Versatile Base: This tomato soup serves as a delightful base for different flavors or toppings, making it easy to customize each bowl to your liking.
- Warming Comfort Food: The combination of garlic, basil, and warmth creates a cozy atmosphere that invites seconds and laughter around the dinner table.
Ingredients You’ll Need for 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 cups cottage cheese (2% MF)
- Pepper (to taste)
- Parmesan (optional garnish)
- Fresh basil (optional garnish)
How to Make High Protein Tomato Soup
In a large pot, add the olive oil and heat over medium heat. Once the oil is warm, add the diced onion. Cook for about 4 to 5 minutes, or until they’ve softened and turned translucent.
Stir in the minced garlic and cook for another minute, just until fragrant. Add the kosher salt, allowing the flavors to meld together. If your pot needs deglazing, splash in a bit of vegetable broth to lift those flavorful bits from the bottom.
Next, add the tomato paste to the onion and garlic mixture. Cook for an additional minute, stirring to combine, then sprinkle in the sugar and dried basil. Everything should be well mixed.
Pour in the canned tomatoes (liquid included) and the remaining vegetable broth. Give it a good stir, then cover and let it simmer for about 20 minutes, stirring occasionally. At this point, taste and adjust salt if desired.
Carefully add the soup to a blender along with the cottage cheese. Blend until smooth and creamy. Depending on the size of your blender, you might have to do this in two batches—just ensure you leave venting space for steam!
Once blended, return the soup to the pot, and reheat gently if necessary. Serve your delicious soup warm, and top with optional garnishes like grated Parmesan, fresh basil, and a sprinkle of pepper.
Delicious Variations to Try
- Zesty Lemon Twist: Add a splash of fresh lemon juice before serving to brighten the flavors and give your soup a zesty kick.
- Creamy Spinach Addition: Stir in fresh baby spinach or kale just before serving for a nutritious, vibrant boost.
- Spicy Kick: Add a pinch of red pepper flakes or a dash of hot sauce during cooking for those who love a little heat in their soup.
- Indulgent Cheese Delight: Mix in your favorite melted cheese, like mozzarella or gouda, for an ultra-rich, cheesy experience.
Chef Emma’s Helpful Tips
- Make-Ahead Magic: Prepare your soup in advance and store it in the fridge for up to three days, or freeze it for longer storage. Just reheat and serve when you’re ready!
- Ingredient Swaps: For a dairy-free version, substitute cottage cheese with silken tofu for a creamy texture or use nutritional yeast for added flavor.
- Quick Slicing Trick: Instead of dicing the onion by hand, use a food processor for quick and even chopping to speed up the prep process.
- Storage Suggestions: Store leftovers in an airtight container in the fridge. When reheating, add a splash of broth to loosen up the soup if it thickens.
Nutrition Information per Serving
- Serving Size: 1 cup
- Calories: 210
- Carbohydrates: 26g
- Sugar: 8g
- Fat: 7g
- Protein: 14g
- Sodium: 600mg
Frequently Asked Questions
Can I make this ahead?
Absolutely! This soup stores wonderfully in the fridge for about three days, or it can be frozen for up to three months.
Can I use different ingredients?
Yes! Feel free to swap out the cheeses or herbs according to what you have on hand or your flavor preferences.
How do I store leftovers?
Place any leftover soup in an airtight container in the fridge. It also freezes beautifully!
How long does it last?
When stored properly, this soup will last up to three days in the refrigerator and three months in the freezer.
A Cozy Closing Note
This High Protein Tomato Soup is more than just a meal; it’s a hug in a bowl, a reminder of comfort on those cool evenings. The creamy texture coupled with the sharpness of tomatoes makes for a wholesome dish that nourishes both body and soul. Save this recipe to your cozy meals board so it’s ready when you need a comforting treat!
Cozy High Protein Tomato Soup
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A creamy, high protein tomato soup that is perfect for a cozy evening. Packed with flavors and nourishing ingredients.
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 whole tomatoes (28 oz each)
- 3 cups vegetable broth (low sodium)
- 1½ cups cottage cheese (2% MF)
- Pepper (to taste)
- Parmesan (optional garnish)
- Fresh basil (optional garnish)
Instructions
- Add the olive oil to a large pot and heat over medium heat. Once warm, add the diced onion and cook for about 4 to 5 minutes, until softened and translucent.
- Stir in the minced garlic and cook for another minute until fragrant. Add the kosher salt and deglaze with a bit of vegetable broth if necessary.
- Add the tomato paste, cooking for an additional minute before mixing in the sugar and dried basil.
- Pour in the canned tomatoes with their liquid and remaining vegetable broth. Stir well, cover, and let it simmer for about 20 minutes, stirring occasionally.
- Carefully blend the soup with the cottage cheese until smooth and creamy, returning it to the pot to reheat gently if needed.
- Serve warm with optional garnishes like grated Parmesan, fresh basil, and a sprinkle of pepper.
Notes
For a dairy-free version, substitute cottage cheese with silken tofu, and feel free to customize toppings according to preference.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Cooking
- Cuisine: Italian
Nutrition
- Serving Size: 1 cup
- Calories: 210
- Sugar: 8g
- Sodium: 600mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 4g
- Protein: 14g
- Cholesterol: 20mg
