Energizing High-Protein Tomato Soup Recipe for Cozy Nights

Soup lovers rejoice as this high-protein tomato soup recipe delivers a nutritious punch without sacrificing flavor.

Packed with robust ingredients, this hearty dish transforms a classic comfort food into a protein-packed meal.

Each spoonful bursts with rich tomato goodness and protein that’ll keep you satisfied for hours.

Nutritionists and home cooks alike appreciate how simple ingredients can create such a delectable experience.

The blend of fresh tomatoes and protein-rich additions makes this soup a perfect lunch or dinner option.

Warm, comforting, and surprisingly easy to make, this recipe promises to become a staple in your cooking rotation.

Get ready to savor every delicious, nourishing bite of this incredible soup.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Calories: 126 kcal

Servings: 5

High-Protein Tomato Soup Ingredient

• Olive Oil: Provides a rich, smooth foundation for sautéing and enhancing flavor depth.
• Onions: Adds sweet, aromatic base that develops complex flavor profile for the soup.
• Garlic: Delivers intense, robust flavor and boosts overall taste complexity.
• Kosher Salt: Enhances and balances the natural taste of all ingredients.

• Tomato Paste: Concentrates deep, tangy tomato essence and provides rich color.
• Canned Tomatoes: Delivers bright, fresh tomato flavor and creates smooth soup texture.
• Dried Basil: Introduces herbaceous, slightly peppery undertone to the soup.
• Sugar: Balances acidity and rounds out the tomato's sharp flavor.

• Cottage Cheese: Adds creamy texture, boosts protein content, and creates silky smooth consistency.
• Vegetable Broth: Provides liquid base, enhances overall depth, and supports soup's hydration.
• Parmesan Cheese: Optional garnish that adds sharp, salty final touch.
• Fresh Basil: Bright, fresh garnish that elevates presentation and adds herbal note.
• Black Pepper: Optional garnish that introduces subtle heat and complexity.

Tools That Help With Tomato Soup

• Large pot: Essential for sautéing onions and simmering the soup base.
• Chef's knife: Perfect for dicing onions and mincing garlic precisely.
• Cutting board: Provides a clean surface for chopping ingredients.
• Wooden spoon or spatula: Helps stir and mix ingredients smoothly.
• Blender: Crucial for creating a smooth, creamy soup texture with cottage cheese.
• Measuring spoons: Ensures accurate seasoning with salt, sugar, and herbs.
• Ladle: Helps transfer hot soup safely and serve in bowls.

Making High-Protein Tomato Soup Easily

• Flavor Foundation

Warm olive oil in a spacious pot, then gently soften chopped onions until they become translucent and fragrant.

• Aromatic Awakening

Introduce minced garlic and a sprinkle of salt, allowing the ingredients to dance and release their rich essence.

• Tomato Transformation

Stir in tomato paste, creating a deep, concentrated base. Sprinkle dried basil and a touch of sweetness to enhance the overall profile.

• Liquid Symphony

Pour in canned tomatoes and vegetable broth, letting the mixture simmer and develop complex layers of taste. Allow the liquid to meld and intensify for about 20 minutes.

• Creamy Fusion

Transfer the hot mixture to a blender, adding cottage cheese to create a silky, protein-packed texture. Blend until smooth and velvety.

• Final Flourish

Ladle the vibrant soup into bowls, then crown with elegant toppings like fresh basil, a dusting of Parmesan, and a crack of black pepper. Savor the comforting warmth and nutritious goodness.

Adjustments for More Flavor in Tomato Soup

• Swap cottage cheese with Greek yogurt, silken tofu, or ricotta for varied protein sources and exciting texture variations without compromising nutritional value.
• Add red pepper flakes, smoked paprika, or a dash of cayenne for extra warmth and depth, transforming the soup from basic to bold with minimal effort.
• Incorporate roasted bell peppers, carrots, or zucchini during the simmering stage to increase vegetable content and create a more complex, nutrient-dense meal.
• Store this soup in airtight containers for up to 5 days in the refrigerator or freeze for 3 months, ensuring a quick, protein-packed meal is always within reach.

Serving This Tomato Soup Right

• Pair with Crusty Bread: Slice a warm, rustic baguette or artisan sourdough to dip into the creamy tomato soup, adding a delightful crunch and texture.
• Create a Protein Power Meal: Serve alongside grilled chicken strips or a hard-boiled egg to boost the protein content and make the meal more filling.
• Add Fresh Herb Toppings: Sprinkle chopped fresh basil, chives, or parsley on top to bring a burst of color and vibrant, garden-fresh flavor to the soup.
• Craft a Cozy Lunch Combo: Pair the soup with a light side salad or small sandwich for a complete, satisfying midday meal that's both nutritious and comforting.

Tips for Keeping Tomato Soup Delicious Overnight

• Refrigerate Wisely: Store leftover soup in airtight containers and keep in the refrigerator for up to 4 days. Cool the soup completely before sealing to maintain freshness and prevent bacterial growth.
• Freeze for Later: Transfer soup to freezer-safe containers or freezer bags, leaving some space for expansion. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating gently on the stovetop.
• Reheat with Care: Warm the soup slowly over medium-low heat, stirring occasionally to prevent scorching. Add a splash of vegetable broth if the soup seems too thick after refrigeration.
• Meal Prep Magic: Prepare a double batch and portion into individual containers for quick lunches or easy weeknight dinners. The high-protein soup stays filling and satisfying throughout the week.

Hearty Tomato Soup Recipe

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4.6 from 25 reviews

• Total Time: 35 minutes
• Yield: 5 1x

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Description

Hearty Greek tomato soup showcases Mediterranean flavors with protein-packed ingredients. Nutritious and quick to prepare, this recipe delivers robust taste and health benefits for wellness-focused cooks.

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Ingredients

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• 1.5 cups cottage cheese (2% MF)
• 2 cans whole tomatoes (28 oz / 794 g each)
• 3 cups low-sodium vegetable broth
• 1 onion, diced
• 2 tbsps minced garlic
• 1 tbsp tomato paste
• 1 tbsp olive oil
• 2 tsps dried basil
• 1 tbsp sugar
• 0.5 tsp kosher salt
• Pepper, to taste
• 1 cup parmesan cheese (optional garnish)
• Fresh basil (optional garnish)

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Instructions

1. Sauté Foundation: Heat olive oil in a large pot over medium flame, gently sweating onions until they become soft and translucent, creating a flavor-rich base for the soup.
2. Aromatic Layering: Introduce minced garlic and a touch of kosher salt, quickly toasting to release their essential oils. Deglaze with a splash of vegetable broth if the pan becomes too dry.
3. Flavor Development: Integrate tomato paste, sprinkling granulated sugar and dried basil. Stir vigorously to caramelize and develop deep, complex flavor profiles.
4. Simmering Stage: Add whole canned tomatoes and vegetable broth, covering and allowing the mixture to gently simmer. Occasionally stir to prevent burning and promote even heat distribution.
5. Creamy Transformation: Carefully transfer hot soup to a blender, incorporating cottage cheese. Puree until achieving a luxuriously smooth texture, being mindful of potential steam pressure during blending.
6. Elegant Presentation: Pour the velvety soup into serving vessels, crowning with freshly grated Parmesan, delicate basil leaves, and a whisper of freshly ground black pepper. Serve immediately to preserve optimal temperature and vibrancy.

Notes

• Blending Safety: Always leave space in the blender when processing hot liquids to prevent steam buildup and potential explosive splattering.
• Flavor Boosting: Sprinkle sugar helps balance the acidity of tomatoes, creating a more rounded and complex taste profile.
• Protein Power: Cottage cheese adds creamy texture and significant protein boost without heavy cream, making the soup more nutritionally dense.
• Sautéing Technique: Use vegetable broth instead of extra oil when pan gets dry to prevent burning and maintain low-calorie cooking method.

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Lunch, Dinner, Snacks
• Method: Sautéing, Simmering
• Cuisine: American

Nutrition

• Serving Size: 5
• Calories: 126
• Sugar: 4 g
• Sodium: 300 mg
• Fat: 5 g
• Saturated Fat: 2 g
• Unsaturated Fat: 3 g
• Trans Fat: 0 g
• Carbohydrates: 14 g
• Fiber: 3 g
• Protein: 8 g
• Cholesterol: 20 mg