High Protein Tomato Soup (Print Version)
# Ingredients:
→ Soup Base
01 -
1 tablespoon olive oil
02 -
1 onion, diced
03 -
½ teaspoon kosher salt
04 -
2 tablespoons minced garlic
05 -
1 tablespoon tomato paste
06 -
2 teaspoons dried basil
07 -
1 tablespoon sugar
08 -
2 cans (28 oz each) canned whole tomatoes (with liquid)
09 -
3 cups low-sodium vegetable broth
→ Creamy Addition
10 -
1½ cups cottage cheese (2% MF)
→ Garnishes
11 -
Pepper, to taste
12 -
Parmesan (optional garnish)
13 -
Fresh basil (optional garnish)
# Instructions:
01 -
Heat olive oil in a large pot over medium heat. Add the diced onions and cook until softened, about 4–5 minutes. Add the minced garlic and cook for another minute. Deglaze the pot with a splash of vegetable broth if needed.
02 -
Stir in the tomato paste and cook for 1 minute. Add the sugar and dried basil, stirring to combine.
03 -
Add the canned tomatoes (with liquid) and vegetable broth to the pot. Cover and simmer for 20 minutes, stirring occasionally. Add more salt if desired.
04 -
Transfer the soup to a blender along with the cottage cheese. Blend until smooth. (Note: Blend in batches if necessary, and be cautious when blending hot liquids. Leave space for steam to escape.)
05 -
Serve the soup as is or garnish with Parmesan, fresh basil, and pepper.
# Notes:
01 -
Blend the soup in batches if your blender is small. Be careful when blending hot liquids.
02 -
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop or in the microwave.
03 -
For a smoother texture, strain the soup after blending.