Quick & Zesty High-Protein Tomato Soup Recipe for Cozy Nights

Protein-packed tomato soup reinvents ordinary comfort food into a nutritional powerhouse that satisfies hunger and nourishes your body.

Hearty ingredients blend seamlessly, creating a robust and velvety texture that elevates this classic dish beyond traditional expectations.

Creamy warmth meets powerful nutrition in every spoonful, challenging standard soup perceptions with its innovative approach.

Nutrient-dense components work harmoniously to deliver a delightful culinary experience that feels both indulgent and health-conscious.

Balanced flavors dance across your palate, promising a meal that goes far beyond basic sustenance.

Rich, smooth, and remarkably satisfying, this high-protein tomato soup redefines what a simple soup can accomplish.

Culinary enthusiasts and health-conscious individuals will appreciate its seamless combination of taste and nutritional value.

Why High-Protein Tomato Soup Is So Much More Satisfying

• Quick and Nourishing Protein Boost: This tomato soup packs a powerful protein punch with cottage cheese, transforming a classic comfort dish into a nutritious meal that keeps you satisfied and energized throughout the day.
• Creamy Smooth Texture Magic: Blending cottage cheese creates an incredibly silky, luxurious soup without heavy cream, delivering a velvety consistency that feels indulgent yet remains light and wholesome.
• Effortless Weeknight Wonder: With simple ingredients and straightforward cooking steps, this recipe takes just 30 minutes from start to finish, making it perfect for busy home cooks seeking a delicious, stress-free dinner solution.
• Versatile Flavor Canvas: The basic recipe welcomes endless customization through garnishes like fresh basil, Parmesan cheese, or cracked pepper, allowing you to personalize your soup and keep mealtime exciting.

Ingredients That Build a Better Tomato Soup

• Olive Oil: Classic cooking fat with a light, fruity flavor and heart-healthy properties.
• Onions: Aromatic base vegetable that provides depth and sweetness to the soup.
• Garlic: Robust flavor enhancer that adds a pungent and savory note to the dish.
• Kosher Salt: Essential seasoning for balancing and highlighting other flavors.

• Canned Tomatoes: Convenient and rich base that provides a deep, concentrated tomato flavor.
• Tomato Paste: Intensifies tomato taste and adds a rich, deep color to the soup.
• Dried Basil: Herbal seasoning that complements tomato's natural sweetness.
• Sugar: Subtle sweetener that balances the acidity of tomatoes.

• Cottage Cheese: High-protein ingredient that creates a creamy, smooth texture.
• Vegetable Broth: Liquid base that adds depth and helps achieve desired soup consistency.
• Parmesan Cheese: Optional garnish that provides a salty, umami finish.
• Fresh Basil: Optional garnish that adds a bright, fresh herb flavor.
• Black Pepper: Optional spice that adds a mild heat and aromatic touch.

How to Make High-Protein Tomato Soup at Home

Step 1: Sauté Onions

Heat olive oil in a large pot over medium heat. Add diced onions and cook for 4-5 minutes until they become soft and translucent.

Step 2: Infuse Garlic and Seasoning

• Add minced garlic to the pot
• Cook for 1 minute
• Sprinkle kosher salt
• Deglaze the pot with a splash of vegetable broth if needed

Step 3: Enhance Tomato Base

• Stir in tomato paste
• Cook for 1 minute
• Add sugar
• Sprinkle dried basil
• Mix ingredients thoroughly

Step 4: Create Soup Foundation

• Pour in canned tomatoes with their liquid
• Add vegetable broth
• Cover the pot
• Simmer for 20 minutes
• Stir occasionally
• Adjust salt to taste

Step 5: Blend and Cream

• Carefully transfer soup to blender
• Add cottage cheese
• Blend until smooth and creamy
• Work in batches if necessary
• Leave space for steam when blending hot liquid

Step 6: Serve and Garnish

• Pour soup into serving bowls
• Top with optional garnishes
• Grated Parmesan
• Fresh basil leaves
• Cracked black pepper
• Enjoy your high-protein tomato soup!

Tips for Creaminess and Protein in Every Spoonful

• Sauté Secrets: Cook onions slowly to develop a sweet, deep flavor without burning, which enhances the soup's overall taste profile.
• Tomato Paste Trick: Cooking tomato paste briefly before adding liquids helps caramelize its natural sugars, creating a richer, more complex base.
• Blending Brilliance: Allow hot soup to cool slightly before blending to prevent potential splatter and ensure a smoother, safer blending process.
• Cheese Consistency: Use room temperature cottage cheese for easier blending and a more uniform, creamy texture throughout the soup.
• Garnish Genius: Experiment with different toppings like crispy croutons, a drizzle of olive oil, or fresh herbs to add texture and elevate the soup's presentation.

Best Ways to Store and Reheat Tomato Soup

• Refrigerate Leftovers: Transfer cooled soup to an airtight container and store in the refrigerator for up to 4 days. Keep the lid tightly sealed to maintain freshness and prevent odors from spreading.
• Freezing Option: Pour soup into freezer-safe containers, leaving some space at the top for expansion. Freeze for up to 3 months. Label containers with the date to track storage time.
• Reheating Method: Thaw frozen soup in the refrigerator overnight. Warm gently in a pot over medium-low heat, stirring occasionally. Add a splash of vegetable broth if the soup seems too thick. Heat until steaming hot, but avoid boiling to preserve the creamy texture.

What to Serve Alongside High-Protein Tomato Soup

• Create Protein-Packed Pairings: Complement this high-protein tomato soup with grilled chicken strips or crispy tofu cubes for an extra protein boost that enhances the meal's nutritional value.
• Cheese Lover's Dream: Serve alongside a crusty whole grain bread with melted mozzarella or a small side of sharp cheddar cheese crisps to add texture and rich flavor to the creamy soup.
• Wine & Dine Match: Pair with a light, crisp white wine like Sauvignon Blanc or a dry Pinot Grigio that cuts through the soup's richness and complements its tangy tomato base without overpowering the delicate cottage cheese notes.
• Fresh Herb Finish: Add a side salad with mixed greens, fresh basil leaves, and a light vinaigrette to bring a refreshing contrast to the warm, creamy soup and provide additional nutritional balance.

Flavor Variations to Keep Tomato Soup Exciting

• Spicy Mediterranean Kick: Add red pepper flakes and a pinch of smoked paprika for a zesty flavor profile. Stir in some crumbled feta cheese for extra protein and Mediterranean flair.
• Roasted Vegetable Boost: Roast bell peppers and zucchini before adding to the soup for deeper, caramelized flavors. Include grilled chicken chunks to increase protein content even more.
• Herb Garden Remix: Replace dried basil with fresh herbs like thyme and oregano. Incorporate a dollop of Greek yogurt instead of cottage cheese for a tangier, protein-packed version. Sprinkle chopped chives on top for fresh, green complexity.
• Creamy Pesto Transformation: Swirl in homemade or store-bought pesto during the final blending stage. Add sun-dried tomatoes for an intense, concentrated tomato flavor that complements the soup's base.

High-Protein Tomato Soup Recipe

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4.9 from 13 reviews

• Total Time: 35 minutes
• Yield: 4 1x

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Description

Hearty Italian-inspired high-protein tomato soup delivers rich Mediterranean flavors in each comforting spoonful. Creamy texture and protein-packed goodness make this nutritious recipe a delightful meal you’ll savor with each warm bite.

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Ingredients

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Main Protein Ingredients:

• 1½ cups cottage cheese (2% MF)
• 1 cup parmesan cheese (optional garnish)

Vegetable Base Ingredients:

• 2 cans whole tomatoes (28 ounces / 794 grams each)
• 1 onion, diced
• 2 tablespoons minced garlic
• 3 cups low-sodium vegetable broth
• 1 tablespoon tomato paste

Seasoning and Finishing Ingredients:

• 1 tablespoon olive oil
• ½ teaspoon kosher salt
• 2 teaspoons dried basil
• 1 tablespoon sugar
• Pepper, to taste
• Fresh basil (optional garnish)

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Instructions

1. Warm olive oil (30 milliliters or ) in a spacious cooking pot over medium temperature, carefully introducing finely chopped onions and allowing them to soften and become translucent for approximately 4-5 minutes.
2. Incorporate minced garlic and sauté for an additional 60 seconds, sprinkling kosher salt to enhance flavor. If the pan seems dry, introduce a small splash of vegetable broth to prevent sticking.
3. Fold in tomato paste, stirring consistently for about 1 minute. Sprinkle granulated sugar and dried basil, ensuring thorough integration of ingredients.
4. Pour in whole canned tomatoes with their natural juices and vegetable broth (480 milliliters or ). Cover the pot and allow the mixture to gently simmer for 20 minutes, occasionally stirring to prevent scorching.
5. Transfer the hot soup carefully into a blender, working in batches if necessary. Add cottage cheese (225 grams or ) and process until achieving a silky, uniform consistency. Ensure leaving adequate space for steam to circulate during blending to prevent potential splattering.
6. Ladle the creamy soup into serving bowls, garnishing with freshly grated Parmesan cheese, delicate basil leaves, and a sprinkle of freshly ground black pepper. Serve immediately while maintaining optimal temperature.

Notes

• Boost protein content by blending cottage cheese into the soup, creating a creamy texture without heavy cream.
• Use kosher salt to enhance flavors and control seasoning precisely during cooking process.
• Deglaze the pot with vegetable broth to capture all delicious caramelized onion and garlic bits, maximizing flavor depth.
• Carefully blend hot soup in batches, leaving space for steam to prevent potential blender explosions.
• Add a pinch of sugar to balance tomato’s acidity and create a more rounded, rich taste profile.
• Fresh basil and grated Parmesan make excellent finishing touches, adding aromatic herbs and salty complexity to the dish.

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

Nutrition

• Serving Size: 4
• Calories: 230 kcal
• Sugar: 8 g
• Sodium: 560 mg
• Fat: 10 g
• Saturated Fat: 4 g
• Unsaturated Fat: 5 g
• Trans Fat: 0 g
• Carbohydrates: 22 g
• Fiber: 4 g
• Protein: 16 g
• Cholesterol: 20 mg