This creamy tomato soup uses cottage cheese to significantly increase the protein content without sacrificing a smooth texture. It is a nutritious, cozy meal that can be prepared in under 40 minutes using simple pantry staples.
List of ingredients
- 1 tablespoon olive oil Рused for saut̩ing the aromatic base.
- 1 onion, diced – provides a foundational savory flavor.
- ½ teaspoon kosher salt – enhances all the individual flavors in the pot.
- 2 tablespoons minced garlic – adds a pungent, aromatic depth.
- 1 tablespoon tomato paste – concentrates the tomato flavor and helps thicken the base.
- 2 teaspoon dried basil – provides a classic herbal note.
- 1 tablespoon sugar – helps to balance the natural acidity of the tomatoes.
- 2 cans (28 oz each) whole canned tomatoes – include the liquid for maximum flavor.
- 3 cups low-sodium vegetable broth – the primary liquid base for the soup.
- 1½ cup cottage cheese (2% MF) – the secret ingredient for protein and creaminess.
- Pepper to taste – for basic seasoning.
- Parmesan (optional garnish) – adds a salty, nutty finish.
- Fresh basil (optional garnish) – provides a bright, fresh aroma.
step-by-step instructions
- Sauté the Aromatics: Heat the olive oil over medium heat in a large pot. Add the diced onions and cook for 4 to 5 minutes until they have softened.
- Add Garlic and Season: Stir in the minced garlic and cook for one minute. Add the kosher salt and deglaze the pot with a splash of vegetable broth if any browned bits stick to the bottom.
- Concentrate Flavors: Add the tomato paste to the pot and cook for one minute. Stir in the sugar and dried basil to incorporate the seasonings.
- Simmer the Base: Pour in the canned whole tomatoes along with their liquid and the vegetable broth. Cover the pot and simmer for 20 minutes, stirring occasionally to prevent sticking.
- Blend for Texture: Carefully transfer the soup and the cottage cheese into a blender. Blend until completely smooth, using two batches if necessary. Ensure the blender lid allows steam to escape to prevent pressure build-up.
- Serve and Garnish: Pour the soup into bowls. Top with optional parmesan, fresh basil, and pepper before serving.
Pro-Tips for Perfect Consistency
Use a High-Speed Blender for Maximum Silkiness
A high-powered blender is the best tool for ensuring the cottage cheese curds are completely emulsified. This process transforms the grainy texture of the cheese into a velvety, professional-grade creaminess. If using an immersion blender, process for a longer duration to achieve the same result.
Safely Manage Steam During Blending
Blending hot liquids can be dangerous if steam is trapped inside the pitcher. Always remove the center piece of the lid and cover the opening with a clean linen napkin to let steam escape. Never fill the blender more than halfway when working with hot soup.
Deglaze Your Pot for Extra Depth
When the onions and garlic leave browned bits on the bottom of the pot, these are concentrated flavor crystals. Adding a splash of vegetable broth and scraping the bottom releases these bits into the soup. This technique adds a rich, savory complexity to the final dish.
Ingredient Substitutions and Swaps
Alternative Protein Sources
If you cannot use cottage cheese, blended silken tofu is an excellent substitute that maintains the protein levels. Greek yogurt can also work, though it should be stirred in at the end to prevent curdling. For a nut-based option, soaked and blended cashews provide a similar richness.
Swapping the Broth
While low-sodium vegetable broth is recommended, you can use water in a pinch. For a more intense earthy flavor, try using a mushroom-based broth. If you prefer a lighter taste, a diluted vegetable concentrate works well.
Using Fresh Tomatoes
To use fresh tomatoes, roast them in the oven with garlic and olive oil first. This process concentrates the sugars and mimics the depth of canned whole tomatoes. Once roasted, blend them into the soup base as you would with canned tomatoes.
Ways to Customize Your Soup
Incorporate Roasted Garlic
For a deeper, more buttery garlic flavor, roast a whole head of garlic in the oven until soft. Squeeze the softened cloves directly into the blender along with the cottage cheese. This adds a gourmet touch that complements the acidity of the tomatoes.
Boost Fiber with White Beans
Adding a can of rinsed and drained navy beans or cannellini beans to the blender increases the nutritional value. This addition bumps up the fiber and protein without altering the flavor profile. The beans blend seamlessly into the creaminess of the soup.
Add a Spicy Element
If you prefer a bit of heat, stir in a pinch of red pepper flakes during the simmering stage. Alternatively, a teaspoon of sriracha or a dash of cayenne pepper can be added. This helps balance the sweetness of the sugar and creates a more dynamic taste.
Serving and Pairing Ideas
The Classic Grilled Cheese Pairing
This soup is traditionally served with a grilled cheese sandwich made on sourdough bread. Use a sharp cheddar or gruyere cheese for a bold flavor contrast. The crunch of the toasted bread perfectly offsets the smooth texture of the soup.
Homemade Garlic Croutons
Toss cubed sourdough or baguette pieces with olive oil, garlic powder, and a pinch of salt. Bake them in the oven or air fryer until golden brown and crisp. These croutons add a necessary textural element to each spoonful.
Fresh Garnish Combinations
Finish the dish with a light drizzle of extra virgin olive oil and a sprinkle of high-quality parmesan cheese. A few torn leaves of fresh basil add a bright, aromatic quality. These simple additions make the soup feel like a restaurant-quality meal.
Storage and Preservation
Optimal Refrigeration Guidelines
Store the cooled soup in airtight glass containers to maintain freshness. It will keep well in the refrigerator for up to four days. Ensure the soup is completely cooled before sealing the lid to avoid excess condensation.
Avoid Freezing the Soup
It is not recommended to freeze this soup because the cottage cheese can separate during the freezing and thawing process. This often results in a grainy or split texture. To make the soup freezer-friendly, freeze the tomato base only and add the cottage cheese fresh when reheating.
Reheating Guidance
Stovetop Reheating Method
The best way to reheat the soup is on the stovetop over low to medium heat. Stir frequently to ensure the heat is distributed evenly and to prevent the bottom from scorching. This method allows you to monitor the consistency closely.
Microwave Quick Heating
For a faster option, heat the soup in a microwave-safe bowl in one-minute intervals. Stir well between each interval to eliminate hot spots. This prevents the dairy from overheating and separating.
Make-Ahead Advice
Prepare the Base in Advance
You can cook the onion, garlic, and tomato base several days before you plan to serve the soup. Store this base in the fridge and simply simmer it briefly before blending with the cottage cheese. This reduces the active cooking time on the day of the meal.
Prepping Your Aromatics
Save time by dicing your onions and mincing your garlic at the start of the week. Store them in small, airtight containers in the refrigerator. Having these prepped makes the initial sautéing process much faster.
Troubleshooting Common Problems
Reducing Excessive Acidity
If the soup tastes too tart or acidic, add another small pinch of sugar. For a more immediate chemical fix, a tiny pinch of baking soda can neutralize the acidity. Stir it in slowly and taste as you go to avoid over-correcting.
Adjusting the Soup Thickness
If the soup is too thin, let it simmer without the lid for an extra ten minutes to reduce the liquid. If it is too thick, whisk in a small amount of vegetable broth until the desired consistency is reached. The addition of more cottage cheese will also thicken the soup.
Frequently Asked Questions
Can I use full-fat cottage cheese?
Yes, you can use full-fat cottage cheese if you prefer a richer and creamier result. While it will slightly increase the calorie count, it provides a more decadent mouthfeel to the soup.
Is this soup suitable for meal prep?
This recipe is excellent for meal prep due to its stability in the refrigerator. Just be sure to store it in airtight containers and reheat it gently to maintain the creamy emulsion.
How do I make this soup vegan?
To make the soup vegan, replace the cottage cheese with blended silken tofu or a mixture of soaked cashews and water. Use a vegan parmesan alternative or nutritional yeast for the garnish.
Print
High Protein Tomato Soup with Cottage Cheese
- Total Time: 40 minutes
- Yield: 5 servings 1x
- Diet: Vegetarian
Description
This high protein tomato soup with cottage cheese is a deliciously creamy and cozy soup that is perfect for any meal. You only need a handful of ingredients and you can have this healthy tomato soup ready in no time.
Ingredients
- 1 tablespoon olive oil
- 1 onion, diced
- ½ teaspoon kosher salt
- 2 tablespoons minced garlic
- 1 tablespoon tomato paste
- 2 teaspoon dried basil
- 1 tablespoon sugar
- 2 cans (28 oz each) canned whole tomatoes
- 3 cups low sodium vegetable broth
- 1½ cup 2% MF cottage cheese
- pepper to taste
- parmesan for garnish (optional)
- fresh basil for garnish (optional)
Instructions
- Step 1: Add oil over medium heat in a large pot. Add the onions and cook until softened, for 4 to 5 minutes.
- Step 2: Add the garlic and cook for another minute before adding the salt. Deglaze the pot with a splash of the vegetable broth, if necessary.
- Step 3: Add tomato paste to the pot and cook for a minute. Add the sugar and dried basil and give everything a stir.
- Step 4: Add the canned tomatoes (with the liquid!) and the vegetable broth. Cover and simmer for 20 minutes, stirring occasionally.
- Step 5: Add the soup to the blender along with cottage cheese. Blend until smooth.
- Step 6: Serve as is or top with your favorite garnishes like parmesan, basil, and pepper.
Notes
For extra flavor, add air fryer roasted garlic. Serve with no-knead bread, garlic bread, or croutons. Dried Italian seasoning can replace basil. For more heartiness, add rinsed and drained navy beans. Store in the fridge for up to 4 days; do not freeze.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop and Blending
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 176 kcal
- Sugar: 14 g
- Sodium: 912 mg
- Fat: 6 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 23 g
- Fiber: 5 g
- Protein: 11 g
- Cholesterol: 11 mg