Description
A creamy, high-protein tomato soup made with fresh ingredients and cottage cheese for added nutrition. This comforting and flavorful soup is perfect for a nutritious lunch or dinner.
Ingredients
Scale
Base
- 1 tablespoon olive oil
- 1 onion, diced
- ½ teaspoon kosher salt
- 2 tablespoons minced garlic
- 1 tablespoon tomato paste
- 2 teaspoons dried basil
- 1 tablespoon sugar
- 2 cans of canned whole tomatoes (two 28 oz cans)
- 3 cups vegetable broth, low sodium
Additional
- 1½ cup cottage cheese, 2% MF
- Pepper, to taste
- Parmesan, optional garnish
- Basil, optional garnish
Instructions
- Sauté Onions: Add olive oil to a large pot over medium heat. Add the diced onions and cook until softened, about 4 to 5 minutes.
- Add Garlic and Salt: Stir in the minced garlic and cook for another minute. Then add the kosher salt. If the pot looks dry, deglaze it with a splash of vegetable broth to loosen any browned bits.
- Incorporate Tomato Paste and Seasonings: Add the tomato paste to the pot and cook for one minute. Stir in the sugar and dried basil, mixing well to combine all flavors.
- Add Tomatoes and Broth: Pour in the canned whole tomatoes along with their liquid and the vegetable broth. Stir, cover the pot, and simmer for 20 minutes, stirring occasionally. Adjust salt at this stage if needed.
- Blend Soup with Cottage Cheese: Carefully transfer the hot soup in batches to a blender. Add cottage cheese to each batch and blend until smooth. Make sure to leave an opening for steam to escape to avoid pressure buildup.
- Serve and Garnish: Return the blended soup to the pot to reheat if necessary. Serve hot, topped with freshly ground pepper, parmesan, and basil if desired.
Notes
- To safely blend hot soup, remove the center piece of your blender lid and cover the opening with a kitchen towel to let steam escape.
- You can substitute cottage cheese with ricotta for a creamier texture.
- Use low sodium vegetable broth to better control the salt level in the soup.
- For a vegan version, replace cottage cheese with silken tofu or a plant-based cream alternative and choose an appropriate broth.
- Adding a pinch of red pepper flakes can give the soup a nice gentle heat.
Nutrition
- Serving Size: 1 cup
- Calories: 180 kcal
- Sugar: 10 g
- Sodium: 350 mg
- Fat: 6 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 4 g
- Protein: 12 g
- Cholesterol: 10 mg
