High-Protein Tomato Soup is a blended tomato soup boosted with cottage cheese for extra protein without using heavy cream. As it simmers, the tomatoes soften, and the broth thickens slightly. Whisking in the cottage cheese creates a smooth texture while keeping the soup light. It works well for weeknight dinners or quick lunches and reheats the next day easily.
Why This Recipe Works
Cooking the tomatoes with a small amount of broth deepens their flavor while keeping the soup balanced. Blending in cottage cheese thickens the base and adds protein without using cream. The result is a smooth soup with a light tang from the tomatoes.
Ingredients
- 2 cups tomatoes (canned or fresh) — fire-roasted canned optional
- 1 cup cottage cheese — full-fat gives more richness
- 1 cup vegetable broth — low-sodium if you want control
- 1 onion, chopped
- 2 cloves garlic, minced — fresh only, not powder
- 1 teaspoon olive oil — keeps the soup lighter than butter
- Salt and pepper to taste
- Fresh basil for garnish (optional) — adds bright finish
How to Make It
- In a pot, heat the olive oil over medium heat until it shimmers and gives a faint fruity aroma.
- Add the chopped onion and garlic, and sauté until the onion is translucent, about 5–7 minutes; the onion should be soft and glossy and the garlic fragrant but not brown.
- Add the tomatoes and vegetable broth, and bring to a simmer, watching for small bubbles around the edge and a lift of tomato steam.
- Cook for about 10 minutes to allow the flavors to meld, the tomato color will deepen and the liquid will reduce slightly.
- Stir in the cottage cheese and season with salt and pepper, you’ll see the curds disperse into the base before you blend.
- Use an immersion blender to puree the soup until smooth, or carefully transfer to a blender; the texture should go from chunky to uniformly silky and a warm steam will rise as you blend.
- Serve hot, garnished with fresh basil if desired, the bowl should smell of tomato with a creamy mouthfeel.
Nutrition at a Glance
- Serving size: 1 cup (about 240 ml)
- Calories: ~120 per serving
- Protein: ~10 g
- Carbohydrates: ~10 g
- Fat: ~3.5 g
- Fiber: ~1.5 g
Values are estimates. Results may vary depending on specific ingredients and portions used.
How to Serve It
- Ladle into shallow bowls and top with torn basil and a drizzle of olive oil to add gloss and herb lift.
- Serve with warm crusty bread, such as a baguette or sourdough, for dipping and contrast in texture.
- Pair with a simple grilled cheese sandwich on whole-grain bread for a satisfying meal with melt and chew.
- Stir into cooked farro or pearl barley to make a heartier stew-like bowl for lunch.
- Add a spoonful of plain Greek yogurt or a sprinkle of toasted seeds for cream and crunch without masking the tomato.
Storage and Reheating
- Fridge: cool to room temperature, transfer to an airtight container, and use within 3–4 days to keep texture and flavor steady.
- Freezer: this soup freezes acceptably in freezer-safe containers for up to 3 months, leave an inch of headspace for expansion.
- Reheating: thaw overnight in the fridge if frozen, rewarm gently on the stovetop over low heat while whisking to bring back creaminess, microwaving in short bursts also works if you stir between intervals.
- Note: flavors settle after resting, acidity softens and the body tightens slightly, so taste and adjust salt after reheating.
Leftover Ideas
- Spoon over rice or quinoa for a fast next-day lunch that adds chew and stretches the protein.
- Stir into cooked pasta with a splash of pasta water and finish with chopped basil for a quick tomato pasta.
- Use as a braising liquid for white beans or lentils, simmering until the beans absorb the flavor and make a thicker stew.
Before You Start
- Use a wide, heavy-bottomed pot so the tomatoes reduce evenly and you avoid steam pockets.
- Let the onions cook fully until soft and glossy, undercooking them leaves a sharp, raw edge.
- Add the cottage cheese before blending and blend off heat to prevent curdling and to get a consistently silky finish.
High-Protein Tomato Soup
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A blended tomato soup boosted with cottage cheese for extra protein without using heavy cream.
Ingredients
Scale
- 2 cups tomatoes (canned or fresh) — fire-roasted canned optional
- 1 cup cottage cheese — full-fat gives more richness
- 1 cup vegetable broth — low-sodium if you want control
- 1 onion, chopped
- 2 cloves garlic, minced — fresh only, not powder
- 1 teaspoon olive oil — keeps the soup lighter than butter
- Salt and pepper to taste
- Fresh basil for garnish (optional) — adds bright finish
Instructions
- Heat the olive oil in a pot over medium heat until it shimmers.
- Add the chopped onion and garlic, and sauté until the onion is translucent, about 5–7 minutes.
- Add the tomatoes and vegetable broth, and bring to a simmer.
- Cook for about 10 minutes to allow the flavors to meld.
- Stir in the cottage cheese and season with salt and pepper.
- Use an immersion blender to puree the soup until smooth.
- Serve hot, garnished with fresh basil if desired.
Notes
For best results, use a wide, heavy-bottomed pot to avoid steam pockets and ensure even cooking.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Blending
- Cuisine: Italian
Nutrition
- Serving Size: 1 cup
- Calories: 120
- Sugar: 5g
- Sodium: 400mg
- Fat: 3.5g
- Saturated Fat: 1g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 1.5g
- Protein: 10g
- Cholesterol: 10mg
