High Protein Tomato Soup Recipe

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A Creamy, Protein-Packed Comfort Soup

Tomato soup is a classic comfort dish that warms the soul. But what if we could take this nostalgic favorite and transform it into a high-protein, nutrient-dense meal? This High Protein Tomato Soup with Cottage Cheese does just that! With a velvety smooth texture and a rich, robust flavor, this recipe is perfect for anyone looking for a healthy, satisfying, and protein-packed meal. Whether you’re enjoying it for lunch, dinner, or even meal prepping for the week, this soup is guaranteed to hit the spot.

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Why You’ll Love This Recipe

• High in Protein: Thanks to cottage cheese, this soup packs 11g of protein per serving.
• Easy to Make: Requires only 10 minutes of prep time and 30 minutes of cooking time.
• Healthy & Nutritious: Full of vitamins, fiber, and antioxidants from tomatoes and basil.
• Great for Meal Prep: Make a big batch and enjoy it throughout the week.
• Deliciously Creamy: Without using heavy cream, the blended cottage cheese gives it a smooth, rich texture.

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Ingredients Breakdown & Health Benefits

Each ingredient in this soup is carefully selected for both flavor and nutrition.

Base Ingredients:

• Olive Oil (1 tbsp): A heart-healthy fat that adds depth and richness to the soup.
• Onion (1, diced): Adds natural sweetness and depth of flavor.
• Garlic (2 tbsp, minced): Enhances the savory taste while offering immune-boosting properties.
• Kosher Salt (½ tsp): Enhances flavors and balances the acidity of the tomatoes.
• Tomato Paste (1 tbsp): Adds an extra punch of concentrated tomato flavor.
• Dried Basil (2 tsp): Provides an aromatic, earthy flavor.
• Sugar (1 tbsp): Helps cut the acidity of the tomatoes, giving the soup a balanced taste.
• Canned Whole Tomatoes (2 x 28 oz cans): A rich source of lycopene, an antioxidant known for heart health and reducing inflammation.
• Vegetable Broth (3 cups, low sodium): Acts as the flavorful liquid base while keeping the sodium in check.
• Cottage Cheese (1½ cups, 2% MF): The secret ingredient that adds creaminess, protein, and a slight tang to balance the sweetness of the tomatoes.
• Pepper (to taste): Adds a bit of spice and depth.

Optional Garnishes:

• Parmesan Cheese: A salty, umami-packed finishing touch.
• Fresh Basil: Adds a pop of freshness and color.
• Cracked Black Pepper: Enhances the depth of the flavors.

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Step-by-Step Directions

Step 1: Sauté the Aromatics

Heat olive oil in a large pot over medium heat. Add the diced onions and cook for 4-5 minutes, stirring occasionally, until softened.

Step 2: Add Garlic & Seasonings

Add minced garlic and cook for 1 more minute, stirring frequently to prevent burning. Add salt and stir. If anything sticks to the bottom of the pot, deglaze with a splash of vegetable broth.

Step 3: Build the Tomato Base

Stir in tomato paste, sugar, and dried basil. Cook for 1-2 minutes to enhance the flavors.

Step 4: Simmer the Soup

Pour in canned whole tomatoes (with liquid!) and vegetable broth. Stir well, cover, and let simmer for 20 minutes, stirring occasionally. Taste and add more salt if needed.

Step 5: Blend with Cottage Cheese

Carefully transfer the soup to a blender along with cottage cheese. Blend until smooth and creamy. You may need to do this in batches depending on your blender size. If using a traditional blender, remove the lid’s center cap to let steam escape and cover with a kitchen towel to prevent splatter.

Step 6: Serve & Garnish

Pour the blended soup back into the pot and reheat if needed. Serve warm, garnished with parmesan, fresh basil, and black pepper.

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Storage & Meal Prep Tips

This High Protein Tomato Soup is perfect for making ahead and storing:

• Refrigerator: Store in an airtight container for up to 4-5 days.
• Freezer: Freeze in individual portions for up to 3 months. Thaw overnight in the refrigerator before reheating.
• Reheating: Warm on the stovetop over medium heat or microwave in 30-second intervals, stirring occasionally.

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Nutritional Breakdown (Per Serving)

• Calories: 176 kcal
• Carbohydrates: 23g
• Protein: 11g
• Fat: 6g
• Saturated Fat: 2g
• Cholesterol: 11mg
• Sodium: 912mg
• Potassium: 750mg
• Fiber: 5g
• Sugar: 14g
• Vitamin A: 512 IU
• Vitamin C: 33mg
• Calcium: 172mg
• Iron: 4mg

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Customization & Variations

Want to switch things up? Here are some creative variations:

1. Make It Spicy 🔥

• Add ½ tsp of red pepper flakes for a subtle kick.
• Stir in a dash of hot sauce for extra heat.

2. Boost the Protein 💪

• Stir in cooked shredded chicken before serving.
• Add 1 scoop of unflavored protein powder while blending.

3. Add More Veggies 🥕

• Throw in roasted bell peppers or carrots before blending.
• Stir in spinach or kale at the end for extra nutrients.

4. Dairy-Free Version 🌱

• Swap cottage cheese with silken tofu or dairy-free Greek yogurt.

5. Extra Creamy Texture 🥣

• Add ½ cup of heavy cream or coconut milk for a richer soup.

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When to Enjoy This High-Protein Tomato Soup

✔ Post-Workout Meal: Helps with muscle recovery and replenishes nutrients. ✔ Cozy Lunch or Dinner: A warm and filling meal option. ✔ Meal Prep Staple: Make a batch and store it for the week. ✔ Healthy Comfort Food: Enjoy guilt-free comfort with protein and essential nutrients. ✔ Pair It With: A side of whole grain toast, grilled cheese, or a fresh salad.

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Final Thoughts

This High Protein Tomato Soup with Cottage Cheese proves that comfort food can be both nutritious and satisfying. Whether you’re looking to increase protein intake, support muscle recovery, or simply enjoy a hearty and healthy meal, this soup has you covered.

Give it a try and let me know how you like it! Don’t forget to pin this recipe for later and share it with your friends. 🍅🥣💪

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