High Protein Tomato Soup

How to make High Protein Tomato Soup

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 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)

Directions:

1. Pour the olive oil into a large pot over medium heat.
2. Add the diced onions and cook for about 4 to 5 minutes, or until they soften.
3. Add the minced garlic and let it cook for an additional minute. Sprinkle in the kosher salt and stir.
4. If the pot is getting too dry, deglaze with a splash of vegetable broth.
5. Mix in the tomato paste and allow it to cook for one minute to enhance its flavor.
6. Stir in the sugar and dried basil, mixing everything together well.
7. Add the canned tomatoes with all their liquid, along with the vegetable broth. Cover and let it simmer for 20 minutes, stirring occasionally. Taste and adjust salt if necessary.
8. Carefully transfer the soup to a blender and add the cottage cheese. Blend until it reaches a smooth consistency. If your blender is small, do this in batches. Be cautious with hot liquids by removing the center of the lid and covering it with a clean kitchen towel to allow steam to escape.
9. Serve the soup hot, garnished with your choice of parmesan, fresh basil, and a dash of pepper.

Why You’ll Love This High Protein Tomato Soup

This High Protein Tomato Soup is not just a tasty choice; it’s also packed with nutrition. Each bowl provides a great balance of protein, vitamins, and comforting flavors.

1. High Protein Content: The cottage cheese in the recipe provides ample protein, making this soup a nutrient-rich choice perfect for any meal.

2. Comfort Food Classic: Tomato soup has always been a cozy option, often paired with grilled cheese sandwiches. This version ups the ante with its creamy texture and robust flavor.

3. Vibrant Flavor: The combination of fresh onions, garlic, and tomatoes creates a rich taste. Adding basil and sugar balances the acidity of the tomatoes, making each spoonful delightful.

4. Quick and Easy: This soup comes together in less than an hour, making it a fantastic option for busy weeknights.

5. Versatile Dish: You can enjoy this soup as a light meal on its own or as a starter along with sandwiches or salads.

Nutritional Benefits

The nutritional benefits of this High Protein Tomato Soup make it an excellent choice for a healthy lifestyle:

• Protein Power: Each serving contains a significant amount of protein, thanks to the cottage cheese.
• Rich in Vitamins: Tomatoes are rich in vitamins C and K, providing antioxidant benefits.
• Low in Calories: This soup is low in calories but high in taste, making it suitable for weight management.
• Fiber Content: Tomatoes and other veggies add fiber, aiding digestion and promoting a healthy gut.

What to Serve With High Protein Tomato Soup

This soup pairs wonderfully with various dishes. Here are a few ideas:

• Grilled Cheese Sandwiches: A classic combination that never gets old. The crunch and cheese beautifully complement the smoothness of the soup.

• Crusty Bread: Serve with a side of freshly baked bread to soak up the delicious soup.

• Salad: A light salad can balance the heartiness of the soup, providing freshness and extra nutrients.

• Wraps: A veggie wrap can add additional textures and flavors to your meal.

How to Store High Protein Tomato Soup

Storing soup properly is key to maintaining its flavor and texture:

1. Refrigerator: Allow the soup to cool completely, then transfer it to an airtight container. It can last in the fridge for 3 to 4 days.

2. Freezer: This soup freezes well. Pour cooled soup into freezer-safe containers, leaving some space at the top for expansion. It can be stored for up to 3 months. Just thaw in the refrigerator overnight before reheating.

3. Reheating: To reheat, simply warm on the stove over low heat or microwave until hot.

Tips and Mistakes to Avoid

• Don’t Skip the Deglazing: If your onions start to stick, adding a bit of broth will help release the flavors stuck to the bottom of the pot.

• Check the Canned Tomatoes: Make sure to use good-quality canned tomatoes, as they greatly impact the overall taste of the soup.

• Be Careful When Blending: Always take care when blending hot soup. Leave a gap for steam to escape to prevent splatters.

• Taste and Adjust: Always taste your soup before serving. You may want to add just a dash more salt or sugar to balance flavors.

Variations

There are numerous variations to make this recipe your own:

• Spicy Tomato Soup: Add crushed red pepper flakes or jalapeños to amp up the heat.

• Herb-Infused: Experiment with fresh herbs like thyme or oregano to change the flavor profile.

• Creamier Texture: For an even creamier soup, mix in some cream or full-fat yogurt in place of cottage cheese.

• Add Vegetables: Stir in vegetables like bell peppers, carrots, or spinach for added nutrition.

FAQs

Can I use fresh tomatoes instead of canned?
Yes, you can! You will need about 3 pounds of ripe tomatoes. Roast them before adding to the pot for a deeper flavor.

Is this soup suitable for vegans?
Yes, just replace the cottage cheese with a plant-based alternative, like silken tofu or a nut-based cheese.

Can I make this soup in advance?
Absolutely! This soup tastes even better after it has some time to sit. Make it a day ahead for enhanced flavor.

What if I don’t have cottage cheese?
You can substitute with heavy cream or Greek yogurt, keeping in mind the changes in protein content.

How can I make this soup more filling?
Consider adding cooked grains like quinoa, barley, or even lentils for added texture and nutrition.

With its simplicity and rich flavors, this High Protein Tomato Soup is sure to become a favorite in your household. Enjoy the warmth and nutrition it brings to your table!

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