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–+ servings
High Protein Tomato Soup

Creamy High Protein Tomato Soup for Cozy Comfort Meals

Creamy High Protein Tomato Soup is a satisfying and nutritious dish perfect for chilly evenings.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Dinner
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Substitute with avocado oil if desired.
  • 1 medium Onion, diced Shallots can be used for milder flavor.
  • 1 teaspoon Kosher Salt Fine sea salt is a good alternative.
  • 2 cloves Minced Garlic Fresh garlic provides the best flavor.
  • 2 tablespoons Tomato Paste Tomato sauce can be substituted if needed.
  • 1 teaspoon Dried Basil Fresh basil can be used for a brighter flavor.
  • 1 teaspoon Sugar Skip for low-sugar diet or use natural sweetener.
  • 2 28 oz cans Canned Whole Tomatoes Crushed tomatoes can be substituted.
  • 3 cups Low Sodium Vegetable Broth Chicken broth can be used for non-vegetarian options.
For the Creaminess
  • 1½ cups Cottage Cheese (2% MF) Ricotta can be used for a smoother texture.
For Garnish
  • Pepper, to taste Can substitute with red pepper flakes for heat.
  • Parmesan, optional garnish Nutritional yeast can be used for dairy-free option.
  • Basil, optional garnish Fresh basil adds burst of freshness.

Equipment

  • large pot
  • Blender

Method
 

Step-by-Step Instructions for High Protein Tomato Soup
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the diced onion and sauté for 4-5 minutes until softened and translucent, stirring occasionally.
  2. Add 2 minced garlic cloves to the pot and cook for 1 minute, stirring constantly. Sprinkle in 1 teaspoon of kosher salt.
  3. If the mixture starts to stick, deglaze with a splash of low-sodium vegetable broth to lift any flavorful bits stuck to the pot.
  4. Add 2 tablespoons of tomato paste and cook for 1 minute, stirring continuously until the paste deepens slightly in color.
  5. Add 1 teaspoon of sugar and 1 teaspoon of dried basil, stirring well to combine and let the mixture mingle for a minute.
  6. Pour in 2 cans of whole tomatoes and 3 cups of low-sodium vegetable broth. Stir and bring to a gentle simmer. Cover and let simmer for 20 minutes.
  7. Transfer the soup to a blender, adding 1½ cups of cottage cheese. Blend until smooth and velvety.
  8. Ladle the soup into warm bowls and garnish with freshly grated Parmesan and chopped basil as desired. Serve warm.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 20gProtein: 16gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 15mgSodium: 650mgPotassium: 600mgFiber: 4gSugar: 5gVitamin A: 800IUVitamin C: 15mgCalcium: 200mgIron: 2mg

Notes

Avoid freezing the soup to maintain texture. Refrigerate leftovers for up to 3 days.

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