High Protein Tomato Soup! Only 110 Calories
High Protein Tomato Soup! Only 110 Calories!🍅🍲🔥 is a easy American recipe that serves 4. 50 calories per serving. Recipe by Legend's_Cooking on YouTube.
Prep: 15 min | Cook: 45 min | Total: 1 hr 15 min
Cost: $8.50 total, $2.13 per serving
Ingredients
- 900 g Roma Tomatoes (washed and quartered)
- 150 g Yellow Onion (peeled and diced)
- 150 g Red Bell Pepper (seeded and diced)
- 3 pieces Garlic Cloves (minced; optional for extra flavor)
- 1 tsp Fresh Thyme (leaves only)
- 2 tbsp Fresh Basil (chopped)
- 2 tbsp Olive Oil (extra‑virgin preferred)
- 1 tsp Salt (adjust to taste)
- ½ tsp Black Pepper (freshly ground)
- 960 ml Chicken Broth (low‑sodium)
- 30 g Tomato Paste (2 tbsp)
- 240 ml Milk 50 (High‑Protein Milk) (1 cup; can use regular skim milk if unavailable)
- 30 g Sour Cream (2 tbsp for garnish)
Instructions
Preheat Oven
Set the oven to 425°F (220°C) and let it preheat while you prepare the vegetables.
Time: PT10M
Temperature: 425°F
Prep Vegetables
Wash and quarter the tomatoes, dice the onion and red bell pepper, and mince the garlic cloves.
Time: PT10M
Season and Toss
In a mixing bowl, combine the tomatoes, onion, bell pepper, and garlic with olive oil, salt, black pepper, thyme, and basil. Toss until everything is evenly coated.
Time: PT2M
Roast Vegetables
Spread the seasoned vegetables in a single layer on the baking sheet. Roast for 20‑25 minutes, stirring once halfway through, until the tomatoes are caramelized and the edges of the peppers are slightly charred.
Time: PT25M
Temperature: 425°F
Simmer Soup Base
Transfer the roasted vegetables to a large pot. Add the chicken broth and tomato paste. Bring to a gentle simmer, stirring to dissolve the paste.
Time: PT10M
Add Milk
Stir in the Milk 50 (or skim milk). Reduce heat to low and heat through for about 5 minutes, making sure the soup does not boil.
Time: PT5M
Blend to Desired Consistency
Using an immersion blender, blend the soup directly in the pot until smooth, or transfer in batches to a countertop blender.
Time: PT5M
Finish and Serve
Taste and adjust seasoning with salt or pepper if needed. Ladle into bowls and garnish each serving with a teaspoon of sour cream.
Time: PT3M
Nutrition Facts
- Calories
- 50
- Protein
- 15g
- Carbohydrates
- 8g
- Fat
- 2g
- Fiber
- 3g
Dietary info: High Protein, High Fiber, Low Calorie, Gluten-Free
Allergens: Milk, Dairy, Chicken
Ingredient Substitutions
- Instead of Roma Tomatoes: Vine‑ripe tomatoes, canned diced tomatoes (drained)
- Instead of Yellow Onion: white onion, shallots
- Instead of Red Bell Pepper: yellow bell pepper, orange bell pepper
- Instead of Garlic Cloves: garlic powder (1 tsp)
- Instead of Fresh Thyme: dried thyme (½ tsp)
- Instead of Fresh Basil: dried basil (1 tsp)
- Instead of Olive Oil: vegetable oil, canola oil
- Instead of Salt: sea salt, kosher salt
- Instead of Black Pepper: white pepper
- Instead of Chicken Broth: vegetable broth (for vegetarian version)
- Instead of Tomato Paste: sun‑dried tomato puree
- Instead of Milk 50 (High‑Protein Milk): skim milk, unsweetened soy milk (adds protein)
- Instead of Sour Cream: Greek yogurt, creme fraiche
Equipment Needed
- Baking Sheet
- Oven
- Chef's Knife
- Cutting Board
- Mixing Bowl
- Large Pot
- Wooden Spoon
- Immersion Blender (optional)
- Measuring Cups
- Measuring Spoons
Critical Steps — Do Not Skip
- Roasting the vegetables until caramelized adds depth of flavor.
- Adding milk without bringing the soup to a boil prevents curdling.
- Blending to the right consistency ensures a smooth, comforting texture.
Chef Tips from the Video
- For extra smoky flavor, use a charcoal grill to roast the vegetables instead of the oven.
- Add a pinch of smoked paprika with the thyme for a subtle depth.
- If you prefer a richer mouthfeel, swirl in a teaspoon of olive oil just before serving.
Troubleshooting
Soup is too thick after blending.
Add additional chicken broth or water a few tablespoons at a time until desired consistency is reached.
Milk curdles and creates a grainy texture.
Reduce heat to low before adding milk and avoid boiling; if curdling occurs, whisk in a splash of cream to smooth it out.
Soup tastes bland.
Taste and add more salt, pepper, or a pinch of sugar to balance acidity.
Storage
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze in freezer‑safe bags or containers for up to 2 months.
Room temperature: Do not store at room temperature; refrigerate promptly after cooling.
Make-Ahead Tips
- Roast the vegetables up to 2 days ahead and store them in the fridge.
- Soup can be fully prepared and refrigerated; simply reheat gently on the stove.
- Sour cream garnish can be prepared in a small container for quick serving.
Frequently Asked Questions
What is the cultural significance and history of classic tomato soup in American cuisine?
Tomato soup became popular in the United States during the early 20th century as a comforting, inexpensive dish that could be made with canned tomatoes during the Great Depression. It remains a staple in school cafeterias and home kitchens, often paired with grilled cheese for a nostalgic comfort meal.
What are the traditional regional variations of tomato soup in the United States?
In the South, tomato soup is often enriched with cream and served over rice. In the Midwest, a simple broth‑based version with fresh herbs is common. Some New England homes add a splash of milk, similar to this recipe, for a lighter texture.
How is classic tomato soup traditionally served in American households?
It is typically served hot in a bowl, topped with a swirl of sour cream, croutons, or a drizzle of olive oil, and accompanied by a grilled cheese sandwich or crusty bread. The garnish adds visual appeal and a creamy contrast.
What occasions or celebrations is tomato soup traditionally associated with in American culture?
Tomato soup is a go‑to comfort food for chilly fall and winter evenings, school lunch programs, and casual family gatherings. It’s also a popular starter for holiday meals because it’s quick to prepare and pairs well with many main dishes.
What makes this high‑protein tomato soup special in American comfort food cuisine?
By using Milk 50, a high‑protein milk, the soup adds about 9 g of protein per serving while staying under 50 calories. This boosts satiety without sacrificing the classic creamy texture that people love in tomato soup.
What are the most common mistakes to avoid when making classic tomato soup with milk?
Common errors include over‑roasting the vegetables until they burn, boiling the soup after adding milk which causes curdling, and not blending enough, leaving a gritty texture. Follow the critical steps to prevent these issues.
Why does this recipe use milk instead of heavy cream for the tomato soup?
Milk provides a lighter mouthfeel and far fewer calories while still delivering a creamy appearance. The high‑protein Milk 50 adds protein without the fat content of heavy cream, making the soup healthier and more filling.
Can I make this tomato soup ahead of time and how should I store it?
Yes, the soup can be prepared up to two days in advance. Cool it quickly, transfer to an airtight container, and refrigerate. Reheat gently on the stove, adding a splash of broth if it has thickened.
What texture and appearance should I look for when the soup is done cooking?
The roasted vegetables should be soft and caramelized, and after blending the soup should be smooth, bright red, and slightly glossy. It should coat the back of a spoon without being watery.
What does the YouTube channel Legend's_Cooking specialize in?
The YouTube channel Legend's_Cooking focuses on quick, nutritious comfort food recipes that blend classic American dishes with high‑protein, low‑calorie twists, often featuring simple pantry staples and easy‑to‑follow tutorials.
How does the YouTube channel Legend's_Cooking's approach to American comfort food differ from other cooking channels?
Legend's_Cooking emphasizes nutritional upgrades—like adding high‑protein milk or protein powders—while keeping recipes accessible for home cooks. The channel also highlights meal‑prep friendliness and provides detailed timing and cost breakdowns, which sets it apart from more indulgent or gourmet‑focused channels.
Last updated: August 31, 2026
