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.
Ingredients
Scale
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)
Instructions
- 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.
- 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.
- Fold in tomato paste, stirring consistently for about 1 minute. Sprinkle granulated sugar and dried basil, ensuring thorough integration of ingredients.
- 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.
- 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.
- 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