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.
Ingredients
Scale
- 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)
Instructions
- 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.
- 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.
- Flavor Development: Integrate tomato paste, sprinkling granulated sugar and dried basil. Stir vigorously to caramelize and develop deep, complex flavor profiles.
- 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.
- 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.
- 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