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–+ servings
High Protein Tomato Soup

Delicious High Protein Tomato Soup for Cozy Meal Prep

This High Protein Tomato Soup is a comforting and nourishing dish, perfect for chilly nights.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Soups
Cuisine: American
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil or mild vegetable oil
  • 1 cup Onion (diced) substitute with shallots for milder taste
  • 1 teaspoon Kosher Salt adjust based on dietary needs
  • 2 cloves Minced Garlic or garlic powder
  • 2 tablespoons Tomato Paste fresh or canned diced tomatoes can be used
  • 1 teaspoon Dried Basil or fresh basil if available
  • 1 teaspoon Sugar maple syrup or honey can serve as alternatives
  • 2 cans (28 oz each) Canned Whole Tomatoes can substitute with crushed tomatoes
  • 3 cups Low Sodium Vegetable Broth any broth may be substituted
For the Creamy Finish
  • 1.5 cups Cottage Cheese (2% MF) or cream cheese/silken tofu
  • to taste none Pepper red pepper flakes could add heat
Optional Garnishes
  • none Parmesan for enhancing presentation and flavor
  • none Fresh Basil for a bright finish

Equipment

  • Blender
  • large pot

Method
 

Step-by-Step Instructions
  1. Start by heating olive oil in a large pot over medium heat. Add diced onion and sauté for about 4-5 minutes until soft and translucent.
  2. Stir in minced garlic and a pinch of kosher salt, cooking for an additional minute.
  3. Next, add tomato paste, sugar, and dried basil. Stir and cook for 1 minute until aromatic.
  4. Add canned tomatoes with juices and vegetable broth, stirring gently. Cover and let simmer for 20 minutes on low heat.
  5. After simmering, carefully transfer the soup to a blender. Add cottage cheese and blend until smooth.
  6. Return blended soup to the pot, season with pepper, and serve warm garnished with parmesan and fresh basil.

Nutrition

Serving: 1cupCalories: 150kcalCarbohydrates: 18gProtein: 11gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 10mgSodium: 500mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 900IUVitamin C: 20mgCalcium: 150mgIron: 2mg

Notes

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave.

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