Cozy High Protein Tomato Soup
There’s something undeniably comforting about a warm bowl of tomato soup, especially as the crisp air of autumn begins to settle in. Growing up, I remember rainy afternoons spent with my grandmother, her kitchen filled with the rich aroma of simmering tomatoes and garlic. We would curl up on the couch with steaming mugs of tomato soup, paired perfectly with grilled cheese sandwiches.
This High Protein Tomato Soup is not just a cozy dish to relish; it also packs a punch of nutrition, making it an ideal option for easy weeknight dinners. With every sip, you’ll experience a creamy, rich texture that warms your heart and soul. Whether you’re looking to enjoy a nostalgic meal or simply trying to sneak in some healthy ingredients, this recipe is one you’ll definitely want to pin for later!
Why You’ll Love This Recipe
- High Protein Delight: Enriched with cottage cheese, this tomato soup brings a nourishing boost to your meal.
- Creamy Texture: Blending the soup with cottage cheese results in a velvety-smooth finish that’s simply irresistible.
- Quick and Easy: Ready in just under 30 minutes, it’s perfect for busy weeknights when you need something warm and speedy.
- Vegan-Friendly Option: Easily make this recipe vegan by substituting the cottage cheese with a plant-based alternative.
- Family-Friendly: Kids love the creamy sweetness, making it a crowd-pleaser for all ages.
What You’ll Need
Gather these simple ingredients to make your own High Protein Tomato Soup:
- 1 tablespoon olive oil
- 1 onion (diced)
- ½ teaspoon kosher salt
- 2 tablespoons minced garlic
- 1 tablespoon tomato paste
- 2 teaspoons dried basil
- 1 tablespoon sugar
- 2 cans of canned whole tomatoes (two 28 oz cans)
- 3 cups vegetable broth (low sodium)
- 1½ cups cottage cheese (2% MF)
- Pepper (to taste)
- Parmesan (optional garnish)
- Basil (optional garnish)
How to Make High Protein Tomato Soup
Let’s make it together, step by step! This comforting recipe will fill your kitchen with delightful scents.
- In a large pot, heat the olive oil over medium heat. Once hot, add the diced onions and cook until softened, approximately 4 to 5 minutes.
- Add the minced garlic to the pot and cook for another minute, then sprinkle in the kosher salt. If the pot needs a little help deglazing, pour in a splash of the vegetable broth.
- Stir in the tomato paste and allow it to cook for about a minute, deepening the flavors.
- Sprinkle in the sugar and dried basil. Give everything a good stir to combine.
- Pour in the canned tomatoes with their liquid along with the vegetable broth. Cover and let the soup simmer for 20 minutes, stirring occasionally. Taste and adjust the salt as necessary.
- Carefully transfer the soup to a blender. Add the cottage cheese, and blend until smooth. Depending on the size of your blender, you may need to do this in two batches. Make sure to remove the center of the lid and cover the gap with a linen napkin to let steam escape safely.
- Serve the soup warm as is or top with your choice of garnishes, such as freshly grated parmesan, a sprinkle of basil, and a dash of pepper.
Variations & Creative Twists
Feeling adventurous? Here are some fun ways to customize your High Protein Tomato Soup:
- Zesty Lemon Twist: For a refreshing lift, add a squeeze of fresh lemon juice before serving.
- Spicy Kick: Stir in some crushed red pepper flakes for a zesty spin that will warm you up from the inside out.
- Herby Infusion: Experiment by adding fresh herbs like oregano or thyme along with the dried basil for a fragrant, herbaceous delight.
- Roasted Veggie Boost: Toss some roasted bell peppers or carrots into the blender for added depth and flavor.
Chef Emma’s Helpful Tips
Here are my best kitchen secrets for perfect results every time:
- Make-Ahead Advice: This soup not only warms beautifully but can also be made ahead! Store it in an airtight container in the refrigerator for up to 3 days.
- Ingredient Swaps: If you don’t have cottage cheese on hand, feel free to substitute it with Greek yogurt or a dairy-free yogurt for a creamy texture.
- Storage Suggestions: Leftover soup can be frozen! Portion it into freezer-safe containers for easy meals later on — simply reheat on the stovetop or microwave.
- Slicing Tricks: To dice the onion quickly, cut it in half from root to tip, peel it, and then make horizontal and vertical cuts before dicing. Your onion pieces will be uniform and cook evenly!
What’s Inside – Nutrition Breakdown
Here’s the nutrition information per serving (approximately 1 cup):
- Calories: 180
- Carbohydrates: 20g
- Sugar: 8g
- Fat: 7g
- Protein: 12g
- Sodium: 600mg
Frequently Asked Questions
Here are some common questions I often receive about this cozy soup:
Can I make this ahead?
Absolutely! This soup tastes even better the next day, making it perfect for meal prep.
Can I use different ingredients?
Feel free to add different vegetables or beans. Zucchini, bell peppers, or chickpeas would all make lovely additions.
How do I store leftovers?
Store in airtight containers in the refrigerator for up to 3 days or freeze for up to 3 months.
How long does it last?
If properly stored, the soup lasts about 3 days in the fridge or up to 3 months in the freezer.
A Cozy Closing Note
This High Protein Tomato Soup is a warm hug in a bowl, perfect for chilly evenings or whenever you need a little comfort and nourishment. The creamy texture, rich flavors, and healthy proteins will make you feel good inside and out. Be sure to save this delightful recipe to your cozy meals board, so you have it ready when you crave a bowl of warmth! Happy cooking!
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Cozy High Protein Tomato Soup
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A warm and creamy tomato soup enriched with cottage cheese, perfect for cozy evenings and packed with nutrition.
Ingredients
- 1 tablespoon olive oil
- 1 onion, diced
- ½ teaspoon kosher salt
- 2 tablespoons minced garlic
- 1 tablespoon tomato paste
- 2 teaspoons dried basil
- 1 tablespoon sugar
- 2 cans whole tomatoes (28 oz each)
- 3 cups low sodium vegetable broth
- 1½ cups cottage cheese (2% MF)
- Pepper, to taste
- Parmesan, for garnish (optional)
- Basil, for garnish (optional)
Instructions
- Heat olive oil in a large pot over medium heat. Once hot, add the diced onions and cook until softened, approximately 4 to 5 minutes.
- Add minced garlic and cook for another minute, then sprinkle in kosher salt. Deglaze with a splash of vegetable broth if needed.
- Stir in tomato paste and cook for about a minute.
- Sprinkle sugar and dried basil, then stir to combine.
- Pour in canned tomatoes with their liquid and vegetable broth. Cover and simmer for 20 minutes, stirring occasionally. Adjust salt as necessary.
- Transfer soup to a blender, add cottage cheese, and blend until smooth. You may need to do this in two batches.
- Serve warm, garnished with Parmesan, basil, and pepper as desired.
Notes
This soup can be made ahead and stored in an airtight container in the refrigerator for up to 3 days. It also freezes well for easy meals later on.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Blending
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 8g
- Sodium: 600mg
- Fat: 7g
- Saturated Fat: 4g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 12g
- Cholesterol: 30mg
