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High Protein Tomato Soup
Hilary

High Protein Tomato Soup

A deliciously creamy and comforting tomato soup with a secret ingredient for a satisfying protein boost.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 280
Ingredients Method Notes

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 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

Method
 

  1. Add olive oil over medium heat in a large pot.
  2. Add the diced onions to the pot.
  3. Cook the onions until softened, for 4 to 5 minutes.
  4. Add the minced garlic to the pot.
  5. Cook the garlic for another minute.
  6. Add the kosher salt.
  7. Deglaze the pot with a splash of the vegetable broth, if necessary, scraping up any browned bits.
  8. Add tomato paste to the pot.
  9. Cook the tomato paste for a minute, stirring constantly.
  10. Add the sugar and dried basil.
  11. Stir everything together.
  12. Add the canned whole tomatoes (with their liquid) to the pot.
  13. Add the remaining vegetable broth to the pot.
  14. Cover the pot with a lid.
  15. Simmer the soup for 20 minutes, stirring occasionally.
  16. Carefully add the hot soup to a blender along with the cottage cheese.
  17. Blend until the soup is completely smooth. You may need to do this in two batches.
  18. Ensure there is a way for steam to release when blending hot soup (e.g., remove the center cap of the lid and cover with a towel).
  19. Season the soup with pepper to taste.
  20. Serve the soup as is or top with optional garnishes like parmesan and fresh basil.

Notes

Always use low-sodium broth to control the saltiness.
Sautéing tomato paste deepens its flavor significantly.
Be careful when blending hot liquids; ensure steam can escape.
For an extra smooth soup, blend for 2-3 minutes.
Adjust salt and pepper to your personal preference.