RECIPES

High Protein Tomato Soup

A delicious, healthy, high-protein tomato soup made creamy with cottage cheese, even if you don't like cottage cheese! This easy recipe is ready in under 30 minutes and is perfect for a healthy dinner.

High Protein Tomato Soup

Prep time

6 min

Cook time

29 min

Total time

36 min

servings

3

Ingredients

  • cloves garlic, finely chopped
  • onion, finely chopped
  • (794g) can whole peeled tomatoes (San Marzano recommended)
  • vegetable bouillon cube dissolved in 3 cups water
  • Pinch black pepper
  • Italian seasoning
  • finely chopped basil
  • chili flakes (optional)
  • tomato paste
  • cottage cheese
  • water

Instructions

  1. 1Heat oil in a soup pot over medium heat. Add onion and cook for 5 minutes.
  2. 2Add garlic and cook for 1 minute until fragrant. Stir in the tomato paste and chili flakes (if using) and cook for another 2 minutes to caramelize the paste.
  3. 3Add the tomatoes, dissolved bouillon, Italian seasoning, and black pepper. Bring to a simmer and cook for 15-20 minutes (longer is better for more flavor).
  4. 4Remove the pot from the heat. Blend the soup until smooth and emulsified with an immersion blender (or in a countertop blender, working in batches). Add the cottage cheese and basil leaves and blend again until fully incorporated and creamy.
  5. 5Divide soup out and serve with crusty bread or a grilled cheese.

Nutrition

per serving
1/3

Calories

156 kcal

Protein

14 g

Carbs

22 g

Fat

2 g

Fiber

4 g

Sodium

649 mg