High Protein Tomato Soup
This high protein tomato soup blends whole peeled tomatoes with cottage cheese for a smooth, creamy texture. Fresh basil and oregano add flavor, and it is ready in 35 minutes.
Ingredients
- 3 tablespoons extra-virgin olive oil
- 1 medium yellow onion finely chopped
- 3 garlic cloves minced
- 800 g canned whole peeled tomatoes 1 can
- 500 ml low-sodium vegetable broth
- 1 teaspoon dried oregano
- ¼ teaspoon ground black pepper
- 1 teaspoon salt
- 300 g full-fat cottage cheese
- 10 fresh basil leaves
Instructions
- Heat 3 tablespoons extra-virgin olive oil in a medium saucepan over medium heat. Add 1 medium yellow onion, finely chopped, and cook for 5–7 minutes, stirring occasionally. Add 3 garlic cloves, minced, and cook for 1 minute while stirring.
- Add 1 can 800 g canned whole peeled tomatoes with their juices. Break the tomatoes into smaller pieces with a spoon.
- Pour in 500 ml low-sodium vegetable broth. Add 1 teaspoon dried oregano, ¼ teaspoon ground black pepper, and 1 teaspoon salt. Bring to a gentle simmer, cover, and cook for 15 minutes.
- Turn off the heat, leaving the saucepan in place. Add 300 g full-fat cottage cheese and 10 fresh basil leaves. Blend directly in the saucepan with a hand blender until completely smooth.
- Turn the heat to low and warm the high protein tomato soup gently for 2–3 minutes without boiling. Taste and adjust the seasoning before serving.
Notes
Use the tomato juices: Add the entire can because the juices contribute liquid and tomato flavor.
Blend safely: Turn off the heat before blending and keep the head of the hand blender submerged to reduce splashing.
Protect the texture: Warm the soup gently after blending because boiling can affect the cottage cheese’s smooth consistency.
Check the seasoning: Cottage cheese and broth vary in sodium, so taste the finished soup before adding extra salt.
Nutrition
Calories: 224kcal | Carbohydrates: 16g | Protein: 11g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Cholesterol: 13mg | Sodium: 1106mg | Potassium: 514mg | Fiber: 3g | Sugar: 9g | Vitamin A: 402IU | Vitamin C: 22mg | Calcium: 145mg | Iron: 2mg
