It is 6pm, you are tired, and everyone is hungry. This high protein tomato soup is the perfect solution for busy nights. It is warm, velvety, and incredibly satisfying for the whole family. You get all the comfort without any heavy cream.
Why This Recipe Is a Winner
This high protein tomato soup is a total winner for healthy eating. Most soups leave you feeling hungry just an hour later. This version uses a secret protein boost to keep you full. It is perfect for a cozy fall evening at home. Your kids will love the smooth and creamy texture.
Simple Method
Making this soup is very fast and completely doable for beginners. You simply sauté your aromatics and let everything simmer together. Using an immersion blender makes the process totally stress-free and quick. You do not need any fancy chef skills here. Just follow the steps and enjoy the results.
Ingredients You’ll Need
Most of these items are likely already in your pantry right now.
- 1 tablespoon extra virgin olive oil
- 1 small yellow onion, finely diced
- 2 cloves garlic, minced
- 28 ounces canned crushed tomatoes
- 2 cups low-sodium vegetable broth
- 1 cup low-fat cottage cheese (2% milkfat)
- 1 teaspoon dried basil
- 1/2 teaspoon dried oregano
- 1/2 teaspoon sea salt
- 1/4 teaspoon cracked black pepper
- 1/4 teaspoon red pepper flakes (optional)
Step-by-Step
- Heat olive oil in a large heavy-bottomed pot over medium heat.
- Add the diced onion and sauté for 5 minutes until translucent and softened.
- Incorporate the minced garlic and red pepper flakes; sauté for 60 seconds until fragrant.
- Pour in the crushed tomatoes, vegetable broth, dried basil, oregano, salt, and black pepper.
- Bring the mixture to a gentle boil, then reduce heat to low and simmer uncovered for 15 minutes to allow flavors to meld.
- Remove the pot from heat and allow the soup to cool slightly for 5 minutes.
- Transfer the soup to a high-speed blender or use an immersion blender directly in the pot.
- Add the cottage cheese to the soup mixture.
- Blend on high speed for 45-60 seconds until the texture is completely smooth and the cottage cheese is fully emulsified.
- Return the soup to the pot to warm through over low heat if necessary, then serve immediately.
Best Ways to Enjoy It
Serve this soup warm in your favorite deep ceramic bowl. Pair it with a toasted sourdough slice for dipping. It is also wonderful alongside a fresh green side salad. Pack it into insulated containers for easy weekday lunches. This recipe makes a simple dinner feel truly special.
Storage & Reheating
Store any leftovers in an airtight container in your fridge. It will stay fresh and delicious for four days. Reheat the soup gently on the stove over low heat. Avoid a rolling boil to keep the texture silky smooth. This soup is a fantastic option for Sunday meal prep.
Tips for Best Results
- Don’t skip the step of sautéing the onions until soft.
- Avoid boiling the soup once you add the cottage cheese.
- Use a high-speed blender for the smoothest possible results.
- Make a double batch to have lunch sorted all week.
- Add a pinch of fresh thyme for a fall harvest flavor.
- Top with a drizzle of olive oil to elevate the dish.
- Stir in a spoonful of pesto for a bright herb finish.
Ways to Switch It Up
- Swap the vegetable broth for chicken broth for extra depth.
- Use dairy-free cottage cheese to make this recipe vegan-friendly.
- Add a handful of fresh spinach during the blending step.
- Stir in some cooked quinoa for even more added protein.
Common Questions
Can I freeze this high protein tomato soup?
Yes, you can freeze this soup for up to three months. Thaw it overnight in the fridge before reheating slowly. You may need to whisk it to restore the texture.
Will my kids taste the cottage cheese?
Not at all because the blender makes it completely smooth. It simply tastes like a rich and creamy tomato soup. It is a great way to hide extra nutrition.
What if I don’t have an immersion blender?
A standard countertop blender works perfectly well for this recipe. Just be sure to let the soup cool slightly first. Always vent the blender lid when mixing hot liquids.
I hope this cozy soup brings a little warmth to your table. It is the perfect way to stay full and healthy this season. Happy cooking!
— Alex
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 small yellow onion, finely diced
- 2 cloves garlic , minced
- 28 ounces canned crushed tomatoes
- 2 cups low -sodium vegetable broth
- 1 cup low -fat cottage cheese (2% milkfat)
- 1 teaspoon dried basil
- 1/2 teaspoon dried oregano
- 1/2 teaspoon sea salt
- 1/4 teaspoon cracked black pepper
- 1/4 teaspoon red pepper flakes (optional)
Instructions
- Heat olive oil in a large heavy-bottomed pot over medium heat.
- Add the diced onion and sauté for 5 minutes until translucent and softened.
- Incorporate the minced garlic and red pepper flakes; sauté for 60 seconds until fragrant.
- Pour in the crushed tomatoes, vegetable broth, dried basil, oregano, salt, and black pepper.
- Bring the mixture to a gentle boil, then reduce heat to low and simmer uncovered for 15 minutes to allow flavors to meld.
- Remove the pot from heat and allow the soup to cool slightly for 5 minutes.
- Transfer the soup to a high-speed blender or use an immersion blender directly in the pot.
- Add the cottage cheese to the soup mixture.
- Blend on high speed for 45-60 seconds until the texture is completely smooth and the cottage cheese is fully emulsified.
- Return the soup to the pot to warm through over low heat if necessary, then serve immediately.
