High Protein Tomato Soup with Cottage Cheese Recipe
This high protein tomato soup with cottage cheese is a creamy, comforting dish that combines the rich flavors of San Marzano tomatoes and fresh basil with the nutritional boost of low-fat cottage cheese. Perfect for a wholesome lunch or dinner, this soup is easy to prepare, packed with protein, and can be customized with optional spices to suit your taste.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
- Diet: Low Fat
Ingredients
Soup Base
- 1 Tbsp olive oil
- 1 white onion, diced small
- ¾ tsp salt
- Black pepper, to taste
- ¼ tsp red pepper flakes, optional
- 4 cloves garlic, sliced
- 2 (26-oz) cans whole San Marzano tomatoes
- 2 cups chicken bone broth
- Handful torn basil leaves
Protein Addition
- 1 cup low fat cottage cheese (2% fat recommended)
Instructions
- Heat the Olive Oil: Add olive oil to a pot and heat over medium heat to prepare for sautéing the vegetables.
- Sauté Onions and Seasonings: Add the diced onion, salt, black pepper, and red pepper flakes to the pot. Cook for 6-8 minutes, stirring occasionally, until the onions become translucent and soft.
- Add Garlic: Introduce the sliced garlic to the pot and cook for 1-2 minutes, stirring frequently, until fragrant. Take care to avoid burning the garlic at this stage.
- Add Tomatoes, Broth, and Basil: Pour in the San Marzano tomatoes, chicken bone broth, and torn basil leaves. Gently break up the tomatoes with a spatula, but leaving some chunks is fine. Stir well, reduce heat to medium-low, cover, and let the soup simmer for 15-20 minutes to develop flavors.
- Blend in Cottage Cheese: Turn off the heat and allow the soup to cool slightly for best blending results. Add cottage cheese, then use an immersion blender to blend the soup until completely smooth. If you don’t have an immersion blender, carefully blend the soup in batches in a heat-safe blender, then return it to the pot.
- Season and Serve: Taste the soup and adjust salt and pepper as desired. Serve hot, optionally garnished with grated parmesan cheese and freshly cracked black pepper. Enjoy your protein-rich tomato soup!
Notes
- For a spicier soup, increase the amount of red pepper flakes or add a pinch of cayenne pepper.
- You can substitute chicken bone broth with vegetable broth to make this suitable for pescatarians or vegetarians (omit if using chicken bone broth).
- If you prefer a chunkier soup, blend only half of the soup and mix with the rest.
- Using low-fat cottage cheese keeps the soup creamy while maintaining a lower fat content.
- Serve with crusty bread for a more filling meal.
