Creamy High-Protein Tomato Soup
Ingredients
For the soup
- 5–6 medium ripe tomatoes, chopped
- ½ medium onion, chopped
- 3 garlic cloves, minced
- 1 tsp olive oil
- 1 cup vegetable broth
- ½ tsp dried oregano
- ½ tsp dried basil
- ÂĽ tsp black pepper
- Salt, to taste
- ½ cup cottage cheese
For garnish
- Fresh basil, for garnish
- Chili flakes, optional
Method
- Sauté the onion. Heat olive oil in a pot over medium heat. Add onion and sauté for 2–3 minutes until softened.
- Add garlic. Add garlic and cook for 30–60 seconds until fragrant.
- Simmer the tomatoes. Add tomatoes, vegetable broth, oregano, basil, black pepper and salt. Cover and simmer for 15–20 minutes, until the tomatoes are very soft.
- Blend smooth. Blend the soup until completely smooth using an immersion blender.
- Add the cottage cheese. Add cottage cheese and blend again until creamy.
- Warm gently. Warm for another 2–3 minutes — avoid a hard boil once the cottage cheese is in, so it doesn't split.
- Season & serve. Taste and adjust the seasoning. Pour into bowls and garnish with fresh basil and chili flakes.
Nutrition (approx. per serving; values vary with brands, portions and cooking methods)
| Per Serving | |
|---|---|
| Calories | ~180 kcal |
| Protein | ~12 g |
| Carbohydrates | ~23 g |
| Fat | ~6 g |
Tips
- For an even higher-protein version, use a higher-protein cottage cheese.
- The soup can be refrigerated for up to 3 days.
Step-by-step photos
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