Description
This high protein tomato soup is a creamy, flavorful dish made with whole canned tomatoes, vegetable broth, and cottage cheese, offering a nutritious and comforting meal perfect for any season. The soup combines the rich taste of tomatoes with the creaminess of cottage cheese, enhanced by garlic, basil, and a touch of sweetness.
Ingredients
Scale
Main 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 canned tomatoes (28 oz each)
- 3 cups low sodium vegetable broth
- 1½ cups cottage cheese, 2% milk fat
- pepper, to taste
Optional Garnishes
- parmesan cheese
- fresh basil leaves
Instructions
- Heat Oil and Cook Onion: Add olive oil to a large pot over medium heat. Add diced onion and cook until softened, approximately 4 to 5 minutes.
- Add Garlic and Salt: Stir in minced garlic and cook for an additional minute. Then add the kosher salt. If needed, deglaze the pot with a splash of vegetable broth to loosen any browned bits.
- Incorporate Tomato Paste and Spices: Add tomato paste to the pot and cook for about one minute. Stir in sugar and dried basil to combine well.
- Add Tomatoes and Broth: Pour in the whole canned tomatoes with their liquid and the vegetable broth. Cover the pot and allow the soup to simmer for 20 minutes, stirring occasionally. Adjust salt to taste at this point if needed.
- Blend Soup with Cottage Cheese: Pour the hot soup into a blender in batches if necessary. Add cottage cheese to the blender with the soup and blend until smooth. Be cautious when blending hot liquids; ensure steam can escape to avoid pressure buildup.
- Serve and Garnish: Pour the blended soup back into the pot or bowls. Season with pepper to taste and garnish with optional parmesan and fresh basil if desired. Serve warm.
Notes
- Use low sodium vegetable broth to control the salt level in the soup.
- Cottage cheese adds creaminess and protein but can be substituted with Greek yogurt for a different texture.
- When blending hot soup, remove the center piece of the blender lid and cover with a kitchen towel to allow steam escape safely.
- For a richer flavor, roast the tomatoes before adding them to the pot.
- This soup can be stored in the refrigerator for up to 3 days and reheated gently on the stovetop.
Nutrition
- Serving Size: 1 bowl (about 1 cup)
- Calories: 180 kcal
- Sugar: 7 g
- Sodium: 350 mg
- Fat: 6 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 4 g
- Protein: 12 g
- Cholesterol: 10 mg
