High protein tomato soup is a warm and comforting dish that everyone will love. It’s rich in flavor and creamy in texture, thanks to the cottage cheese. This cozy soup is perfect for any day, especially when you need something quick and nourishing. Serve it as a light meal or pair it with your favorite sandwich for a filling lunch.
Why You Will Love This Tomato Soup
You’ll enjoy this dish for its simplicity and delicious taste. It’s easy to make, using everyday ingredients you’ll find in your pantry. In under 30 minutes, you can have a hearty meal ready for your family. Plus, it’s packed with protein, making it a satisfying choice for everyone. It’s a great way to sneak in some vegetables too!
How to Make Tomato Soup
Making this soup is a straightforward process. You’ll start by cooking the onions and garlic, then add the tomatoes and broth. It simmers to blend all the flavors together. Finally, you’ll blend the soup with rich cottage cheese for a creamy finish. This method ensures a smooth texture that even kids will enjoy!
What You Need
- 1 tablespoon olive oil
- 1 onion (diced)
- ½ teaspoon kosher salt
- 2 tablespoons minced garlic
- 1 tablespoon tomato paste
- 2 teaspoon dried basil
- 1 tablespoon sugar
- 2 cans of canned whole tomatoes (two 28 oz cans)
- 3 cups vegetable broth (low sodium)
- 1½ cup cottage cheese (2% MF)
- Pepper (to taste)
- Parmesan (optional garnish)
- Basil (optional garnish)
Step-by-Step
- Add oil over medium heat in a large pot. Add the onions and cook until softened, for 4 to 5 minutes.
- Add the garlic and cook for another minute before adding the salt. Deglaze the pot with a splash of the vegetable broth, if necessary.
- Add tomato paste to the pot and cook for a minute. Add the sugar and dried basil and give everything a stir.
- Add the canned tomatoes (with the liquid!) and the vegetable broth. Cover and simmer for 20 minutes, stirring occasionally. (Add more salt at this stage if desired.)
- Add the soup to the blender along with the cottage cheese. Blend until smooth. You might have to do this in two batches, depending on how large your blender is. Just be careful when blending hot soup by making sure there’s a way for the steam to release by not filling the soup to the top. I remove the center of the lid to my KitchenAid and cover the gap with a linen napkin.
- Serve as is or top with your favorite garnishes like parmesan, basil, and pepper.
How to Serve Tomato Soup
This tomato soup is best enjoyed warm. Pair it with a grilled cheese sandwich or a slice of crusty bread for a cozy meal. You can also sprinkle some fresh basil or grated Parmesan cheese on top for extra flavor. It’s perfect for a chilly day or a busy weeknight dinner.
How to Store Tomato Soup
To keep your leftovers fresh, allow the soup to cool completely, then transfer it to an airtight container. It can be stored in the refrigerator for up to 4 days. If you want to freeze it, do so in freezer-safe containers for up to 3 months. To reheat, simply warm it gently on the stove or in the microwave until hot.
Recipe Tips
- Use low-sodium broth to keep the soup balanced in flavor.
- Adjust the thickness by adding more or less broth based on your preference.
- For a spicier version, add a pinch of red pepper flakes.
- Swap cottage cheese for cream or Greek yogurt for a different texture.
- Always let the soup cool slightly before blending to avoid splatters.
Variations & Swaps
- For a vegan option, replace cottage cheese with silken tofu or cashew cream.
- Add roasted red peppers for a smoky flavor.
- Try adding spinach or kale for extra nutrition.
- Use fresh herbs like thyme or oregano to add a twist.
- Top with croutons for a crunchy texture.
FAQs
Can I make this soup ahead of time?
Absolutely! This soup can be made a day in advance. Just store it in the fridge and reheat it when you’re ready to serve. The flavors often develop more as it sits, making it even better.
Can I freeze the tomato soup?
Yes, you can freeze the soup! Let it cool completely before pouring it into freezer-safe containers. It will last for about 3 months. Thaw in the fridge overnight before reheating.
How can I reheat the soup?
Reheat it gently on the stove over low heat, stirring occasionally. You can also use the microwave, but be sure to stir it halfway through to heat evenly.
Can I use fresh tomatoes instead of canned?
Yes, fresh tomatoes can be used, but you’ll need to peel and chop them first. About 3-4 pounds of fresh tomatoes should work great.
What if I over-salt the soup?
If your soup is too salty, add a little sugar or a few slices of raw potatoes while it simmers. They will absorb some of the saltiness. Remove before serving.
High Protein Tomato Soup
Ingredients
Main Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- ½ teaspoon kosher salt
- 2 tablespoons minced garlic
- 1 tablespoon tomato paste
- 2 teaspoons dried basil
- 1 tablespoon sugar
- 2 cans canned whole tomatoes (28 oz each) Use the liquid from the cans
- 3 cups vegetable broth (low sodium)
- 1½ cups cottage cheese (2% MF)
- pepper (to taste)
- Parmesan (optional garnish)
- Basil (optional garnish)
Instructions
Preparation
- Heat the olive oil in a large pot over medium heat. Add the diced onions and cook until softened, about 4 to 5 minutes.
- Add the minced garlic and cook for another minute, then add the kosher salt.
- If needed, deglaze the pot with a splash of vegetable broth.
- Stir in the tomato paste and cook for another minute, then add the sugar and dried basil.
- Add the canned tomatoes (with liquid) and vegetable broth. Cover and simmer for 20 minutes, stirring occasionally.
- After 20 minutes, blend the soup with the cottage cheese until smooth, doing this in batches if necessary. Ensure steam can escape while blending.
Serving
- Serve the soup warm, garnished with parmesan, basil, and pepper if desired.
