High Protein Tomato Soup

High Protein Tomato Soup is the perfect blend of creaminess and nutrition, making it a delightful option for any meal. Packed with protein from cottage cheese and bursting with the rich flavors of tomatoes and herbs, this soup is not just filling but also quick to prepare. Whether you’re looking for a light lunch or a comforting dinner, this high protein tomato soup suits all occasions and will leave you feeling satisfied.

Why You’ll Love This Recipe

• Quick Preparation: With a total time of just 40 minutes, you can whip up this delicious soup in no time.
• Nutritious Ingredients: The inclusion of cottage cheese boosts the protein content, making it a healthy choice for your meals.
• Versatile Serving Options: Enjoy it as is or add garnishes like parmesan or basil for an extra flavor kick.
• Simple Ingredients: This recipe uses pantry staples that you likely already have on hand.
• Comforting Flavor: The combination of tomatoes, basil, and garlic creates a warm and inviting taste that everyone will love.

Tools and Preparation

To create your High Protein Tomato Soup, you’ll need some essential tools. Having the right equipment makes cooking easier and more enjoyable.

Essential Tools and Equipment

• Large pot
• Blender
• Measuring spoons
• Knife
• Cutting board

Importance of Each Tool

• Large pot: Ideal for cooking the soup evenly without splatters.
• Blender: Essential for achieving a smooth and creamy texture for the soup.

Ingredients

This high protein tomato soup with cottage cheese is a deliciously creamy and cozy soup that is perfect for any meal. You only need a handful of ingredients, and you can have this healthy tomato soup ready in no time.

For the Base

• 1 tablespoon olive oil
• 1 onion (diced)
• ½ teaspoon kosher salt
• 2 tablespoons minced garlic

For Flavoring

• 1 tablespoon tomato paste
• 2 teaspoons dried basil
• 1 tablespoon sugar

For the Soup

• 2 cans of canned whole tomatoes (two 28 oz cans)
• 3 cups vegetable broth (low sodium)

For Creaminess

• 1½ cup cottage cheese (2% MF)

Seasoning & Garnish

• Pepper (to taste)
• Parmesan (optional garnish)
• Basil (optional garnish)

How to Make High Protein Tomato Soup

Step 1: Sauté the Onions

Add olive oil over medium heat in a large pot.
– Add the diced onions and cook until softened, about 4 to 5 minutes.

Step 2: Add Garlic and Salt

• Add minced garlic to the pot and cook for another minute.
• Sprinkle in kosher salt. If needed, deglaze the pot with a splash of vegetable broth.

Step 3: Incorporate Tomato Paste & Herbs

• Stir in tomato paste and cook for one minute.
• Add sugar and dried basil; mix everything together well.

Step 4: Combine Tomatoes & Broth

• Pour in canned tomatoes (with their liquid!) along with vegetable broth.
• Cover the pot and let it simmer for 20 minutes, stirring occasionally. Taste and adjust salt if necessary.

Step 5: Blend Until Smooth

• Carefully transfer the hot soup to a blender along with cottage cheese.
• Blend until smooth; you may need to do this in batches. Ensure steam can escape by leaving the lid slightly ajar.

Step 6: Serve & Garnish

• Serve your high protein tomato soup warm.
• Top with optional garnishes like parmesan cheese, fresh basil, or freshly cracked pepper to enhance flavor.

How to Serve High Protein Tomato Soup

This high protein tomato soup is both hearty and versatile, making it perfect for a variety of occasions. You can enjoy it as a main dish or pair it with sides for a complete meal.

With Crusty Bread

• Pair your soup with a slice of warm, crusty bread for dipping. The bread’s texture adds a delightful contrast to the creamy soup.

Topped with Fresh Herbs

• Enhance the flavor by garnishing your soup with fresh basil or parsley. These herbs provide a pop of color and freshness that brightens each spoonful.

A Side Salad

• Serve the soup alongside a simple green salad. A mix of greens, cherry tomatoes, and a light vinaigrette complements the richness of the soup.

With Cheese Toast

• Melt some cheese on toasted bread for an indulgent side. The gooey cheese perfectly complements the tanginess of the tomato soup.

Add Protein

• Toss in cooked chicken or turkey pieces for an extra protein boost. This makes the dish even heartier and more filling.

How to Perfect High Protein Tomato Soup

To make your high protein tomato soup even better, consider these helpful tips.

• Use Fresh Ingredients: Opt for fresh garlic and onions whenever possible. They add more depth and flavor to your soup than dried versions.

• Adjust Seasoning: Taste your soup before serving and adjust salt and pepper as needed. Each brand of canned tomatoes can vary in sweetness and acidity.

• Blend Thoroughly: For a smoother texture, blend the soup until completely smooth. This gives it that creamy consistency without needing heavy cream.

• Experiment with Spices: Feel free to add spices like cumin or red pepper flakes to enhance flavors. This can give your soup an exciting twist.

• Chill for Later: If you have leftovers, let them cool completely before refrigerating. This helps maintain freshness when reheating later.

Best Side Dishes for High Protein Tomato Soup

Pairing side dishes with your high protein tomato soup can elevate your meal experience. Here are some excellent options:

1. Grilled Cheese Sandwich: A classic choice that pairs beautifully with tomato soup; use whole-grain bread for added nutrition.

2. Roasted Veggies: Seasonal roasted vegetables add color and nutrients; toss them in olive oil and herbs before baking.

3. Pasta Salad: A cold pasta salad with veggies can provide a refreshing contrast; opt for whole-grain pasta for extra fiber.

4. Vegetable Chips: Crunchy vegetable chips serve as a light, crispy accompaniment; they’re great for dipping too!

5. Stuffed Peppers: Bell peppers filled with quinoa or rice offer additional protein; bake them until tender for the best results.

6. Cauliflower Rice: Lightly seasoned cauliflower rice can be served alongside the soup; it’s low-carb and nutritious.

7. Sourdough Breadsticks: These are fun to dip into the soup; try making them homemade or buy them from a bakery.

8. Cucumber Salad: A refreshing cucumber salad provides crunch; dress it lightly with vinegar and herbs for flavor.

Common Mistakes to Avoid

When making your High Protein Tomato Soup, it’s easy to overlook some key steps. Here are common mistakes and how to avoid them.

• Using too much salt: Adding excessive salt can overwhelm the flavors. Start with less and adjust during cooking.
• Skipping the blending step: Not blending the soup leads to a chunky texture. Blend until smooth for a creamy consistency.
• Forgetting to deglaze the pot: This can cause burnt bits to flavor the soup negatively. Use a splash of broth to lift those tasty bits from the bottom.
• Neglecting garnishes: Skipping toppings like basil or parmesan can make the dish feel incomplete. Consider adding fresh herbs for an extra flavor boost.
• Overcooking the garlic: Burnt garlic can taste bitter. Cook it just until fragrant, around one minute, before adding other ingredients.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• The soup lasts up to 4 days in the fridge.

Freezing High Protein Tomato Soup

• Portion into freezer-safe containers or bags.
• The soup can be frozen for up to 3 months.

Reheating High Protein Tomato Soup

• Oven: Preheat oven to 350°F (175°C). Place soup in an oven-safe dish and cover with foil. Heat for about 20 minutes or until warm.
• Microwave: Transfer soup to a microwave-safe bowl. Heat on high for 2-3 minutes, stirring halfway through.
• Stovetop: Pour soup into a pot over medium heat. Stir occasionally until heated through, around 5-7 minutes.

Frequently Asked Questions

Here are some frequently asked questions about the High Protein Tomato Soup recipe.

Can I use fresh tomatoes instead of canned?

You can use fresh tomatoes, but you may need to adjust the cooking time and add more broth for desired consistency.

How can I increase protein in this soup?

To boost protein, consider adding lentils or beans along with cottage cheese during blending.

Is this recipe suitable for meal prep?

Yes! The High Protein Tomato Soup is perfect for meal prep and stores well in both fridge and freezer.

What can I serve with tomato soup?

Serve it with whole grain bread, a side salad, or grilled cheese sandwiches for a complete meal.

Final Thoughts

This High Protein Tomato Soup is not only delicious but also versatile. You can easily customize it by adding different herbs or veggies based on your preferences. Give this recipe a try, and enjoy a creamy bowl of comfort!