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High-Protein Tomato Soup

🍅 High-Protein Tomato Soup – Creamy, Cozy & Nutritious!


  • Author: therecipemingle
  • Total Time: 40 minutes
  • Yield: 5 1x

Ingredients

Scale
  • 1 tbsp olive oil
  • 1 onion, diced
  • ½ tsp kosher salt
  • 2 tbsp minced garlic
  • 1 tbsp tomato paste
  • 2 tsp dried basil
  • 1 tbsp sugar
  • 2 cans (28 oz) whole tomatoes
  • 3 cups low-sodium vegetable broth
  • 1 ½ cups 2% cottage cheese
  • Pepper, to taste
  • Parmesan & basil (optional garnish)

Instructions

1️⃣ Heat oil in a large pot over medium heat. Sauté onions for 4-5 min until soft.
2️⃣ Add garlic, cook for 1 min, then add salt. Deglaze with a splash of broth if needed.
3️⃣ Stir in tomato paste, sugar, and basil. Cook for 1 min.
4️⃣ Add canned tomatoes (with liquid) and broth. Cover & simmer for 20 min, stirring occasionally.
5️⃣ Blend soup with cottage cheese until smooth (work in batches if needed).
6️⃣ Serve hot, garnished with parmesan, basil, or extra pepper.

  • Prep Time: 10 min
  • Cook Time: 30 minutes

Nutrition

  • Calories: 176 kcal
  • Fat: 6g
  • Carbohydrates: 23g
  • Fiber: 5g
  • Protein: 11g