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–+ servings
High Protein Tomato Soup

High Protein Tomato Soup That Will Blow Your Mind

A creamy High Protein Tomato Soup packed with flavor and nutrition, perfect for quick lunches or meal prep.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: American
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil Substitute with avocado oil for a different taste.
  • 1 Onion Diced; use shallots for a milder flavor.
  • 1 teaspoon Kosher Salt Adjust to taste.
  • 3 cloves Minced Garlic Fresh is better than garlic powder.
  • 2 tablespoons Tomato Paste Can swap for extra canned tomatoes.
  • 1 teaspoon Dried Basil Adjust if using fresh basil.
  • 1 teaspoon Sugar Omit or replace with honey or maple syrup.
  • 2 cans Canned Whole Tomatoes (14 oz each) Crushed tomatoes can be used.
  • 2 cups Vegetable Broth Low-sodium recommended.
  • 1 cup Cottage Cheese (2% MF) Greek yogurt can be an alternative.
  • to taste Pepper Add red pepper flakes for a spicy kick.
For Garnish (Optional)
  • to taste Parmesan Nutritional yeast serves as a non-dairy substitute.
  • to taste Basil Fresh basil enhances flavor.

Equipment

  • large pot
  • Blender

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil over medium heat in a large pot. Add 1 diced onion and sauté for about 4-5 minutes until softened.
  2. Stir in 3 minced garlic cloves and 1 teaspoon of kosher salt, cooking for an additional minute.
  3. Add 2 tablespoons of tomato paste, then stir in 1 teaspoon of sugar and 1 teaspoon of dried basil.
  4. Pour in two 14-ounce cans of whole tomatoes and 2 cups of vegetable broth. Stir and bring to a gentle simmer for about 20 minutes.
  5. Let the soup cool slightly, then blend in batches with 1 cup of cottage cheese until smooth.
  6. Return the blended soup to the pot over low heat and serve hot, garnished with parmesan and basil.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 18gProtein: 11gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 10mgSodium: 700mgPotassium: 600mgFiber: 4gSugar: 5gVitamin A: 1000IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

For best results, blend cottage cheese separately to avoid clumping. Store in an airtight container for up to 3 days in the fridge.

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