How to make High Protein Tomato Soup
Ingredients
- 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)
- 1½ cup cottage cheese (2% MF)
- Pepper (to taste)
- Parmesan (optional garnish)
- Basil (optional garnish)
Directions
- Heat 1 tablespoon of olive oil in a large pot over medium heat.
- Add the diced onion and cook for about 4 to 5 minutes until they are softened.
- Stir in the minced garlic and cook for another minute. Then, add the kosher salt.
- If the pot needs deglazing, add a splash of vegetable broth to mix with the onions and garlic.
- Add 1 tablespoon of tomato paste to the pot and let it cook for one minute.
- Sprinkle in the sugar and dried basil, stirring everything together.
- Pour in the canned tomatoes with their liquid along with the vegetable broth.
- Cover the pot and let it simmer for 20 minutes, stirring occasionally. If necessary, add more salt at this stage based on your taste preferences.
- After the soup has simmered, transfer it to a blender and add the cottage cheese. Blend the mixture until it becomes smooth. Be cautious when blending hot soup; you might need to do this in two batches. Make sure to leave space for steam to escape by removing the center of the lid of your blender and covering it with a linen napkin.
- Serve the soup as it is, or top it with your favorite garnishes like parmesan, basil, and pepper.
Why You’ll Love This High Protein Tomato Soup
High Protein Tomato Soup is not just delicious; it packs a punch with numerous health benefits. The combination of tomatoes and cottage cheese makes this soup rich in protein while providing a hearty feel. Tomatoes are rich in antioxidants like lycopene, promoting heart health, and are a great source of vitamins C and K. The addition of cottage cheese elevates the protein content, making it a filling meal that keeps you satisfied for longer.
In addition, this soup is incredibly easy to make and uses simple ingredients that you may already have in your kitchen. With a balanced taste of sweetness from the sugar and a hint of savory flavor from the garlic and basil, each spoonful is warming and comforting, perfect for a chilly day or whenever you crave a healthy meal.
Nutritional Benefits
The nutritional benefits of High Protein Tomato Soup are great for anyone looking to maintain a balanced diet. Let’s break down some of these benefits:
- High in Protein: Cottage cheese adds a good amount of protein, making it a great option for those on a high-protein diet.
- Rich in Antioxidants: Tomatoes are a great source of antioxidants, which can help protect your cells from damage.
- Low in Calories: This soup is generally low in calories, making it a good choice for weight management.
- Vitamins and Minerals: The ingredients provide essential vitamins and minerals that support overall health and immune function.
What to Serve With High Protein Tomato Soup
This soup is versatile and pairs well with various sides. Here are some suggestions:
- Crusty Bread: A slice of freshly baked crusty bread is perfect for dipping.
- Grilled Cheese Sandwich: The classic pairing can elevate your meal while adding more protein and flavor.
- Salad: A simple green salad can make for a refreshing side, adding some crunch and fiber to your meal.
- Pasta: Adding a small serving of cooked pasta to the soup can make it even more filling.
How to Store High Protein Tomato Soup
Storing your High Protein Tomato Soup is simple. Follow these tips:
- Refrigerator: Allow the soup to cool completely before transferring it to an airtight container. It can stay in the fridge for up to 5 days. When ready to eat, simply reheat on the stove or in the microwave.
- Freezer: If you want to keep the soup for a longer time, you can freeze it. Place cooled soup in freezer-safe containers, leaving some space at the top as the soup expands when frozen. It will last up to 3 months.
- Thawing: To thaw frozen soup, transfer it to the refrigerator for several hours or overnight. Reheat it on the stove, adding a splash of broth if it needs to be thinned out.
Tips and Mistakes to Avoid
- Don’t skip the blending step: Blending makes the soup smooth and creamy. Avoid skipping this to enjoy the best texture.
- Taste as you go: Always taste the soup along the way, especially before serving. Adjust salt and pepper to your preference.
- Be careful with hot liquids: When blending hot soup, always allow steam to escape. Use a kitchen towel to cover the blender opening properly.
- Avoid overcooking tomatoes: Cooking tomatoes for too long can alter their flavor. Ensure you follow the suggested timing for optimal results.
Variations
Here are a few variations you can try to mix things up:
- Add Vegetables: Incorporate chopped carrots or bell peppers for additional nutrients and texture.
- Spicy Kick: Add a pinch of red pepper flakes to the soup while cooking for a zesty flavor.
- Herb Variations: Follow different herbs like thyme or oregano instead of basil to switch the flavor profile.
- Creamy Version: Swap cottage cheese for cream or a dairy-free alternative for a creamier soup.
FAQs
-
Can I make this soup vegan?
Yes! You can replace cottage cheese with a vegan ricotta or other non-dairy alternatives, and ensure your vegetable broth is completely vegan. -
Is High Protein Tomato Soup suitable for meal prep?
Absolutely! It stores well, making it perfect for meal prep. The flavors may even deepen after sitting in the refrigerator overnight. -
Can I use fresh tomatoes instead of canned?
Yes! If you prefer fresh, use about 2-3 pounds of ripe tomatoes. Make sure to blanch and peel them before cooking to enjoy the best taste.
With these steps and tips, your High Protein Tomato Soup will be a success every time. Enjoy this nutritious and delicious meal that warms you up while keeping you healthy!
High Protein Tomato Soup
Ingredients
Base Ingredients
- 1 tablespoon olive oil
- 1 medium onion (diced)
- 0.5 teaspoon kosher salt
- 2 tablespoons minced garlic
- 1 tablespoon tomato paste
- 2 teaspoons dried basil
- 1 tablespoon sugar
- 2 cans canned whole tomatoes (two 28 oz cans)
- 3 cups vegetable broth (low sodium)
Finishing Touch
- 1.5 cups cottage cheese (2% MF) Can be replaced with vegan alternatives for a vegan version.
- Pepper To taste
- Parmesan Optional garnish
- Basil Optional garnish
Instructions
Preparation
- Heat 1 tablespoon of olive oil in a large pot over medium heat.
- Add the diced onion and cook for about 4 to 5 minutes until softened.
- Stir in the minced garlic and cook for another minute, then add the kosher salt.
- If necessary, deglaze the pot with a splash of vegetable broth.
- Add 1 tablespoon of tomato paste to the pot and let it cook for one minute.
- Sprinkle in the sugar and dried basil, stirring everything together.
- Pour in the canned tomatoes with their liquid and the vegetable broth.
- Cover the pot and let it simmer for 20 minutes, stirring occasionally.
Blending
- After simmering, transfer the mixture to a blender and add the cottage cheese.
- Blend until smooth, being careful with hot liquid. You may need to blend in batches.
Servicing
- Serve the soup as it is or top with optional garnishes like parmesan, basil, and pepper.