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

  1. Preheat Oven

    Set the oven to 425°F (220°C) and let it preheat while you prepare the vegetables.

    Time: PT10M

    Temperature: 425°F

  2. Prep Vegetables

    Wash and quarter the tomatoes, dice the onion and red bell pepper, and mince the garlic cloves.

    Time: PT10M

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

Last updated: April 17, 2026

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High Protein Tomato Soup! Only 110 Calories!🍅🍲🔥

Recipe by Legend's_Cooking

A comforting, high‑protein tomato soup made by roasting fresh tomatoes, onion, red bell pepper and garlic, then simmering with chicken broth, tomato paste and a splash of high‑protein Milk 50. Finished with a dollop of sour cream, this low‑calorie soup is perfect for a quick lunch or dinner.

EasyAmericanServes 4

Shop all ingredients on Amazon in one click • Printable PDF with shopping checklist

Source Video
30m
Prep
40m
Cook
10m
Cleanup
1h 20m
Total

Cost Breakdown

$8.50
Total cost
$2.13
Per serving

Critical Success Points

  • 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.

Safety Warnings

  • Use oven mitts when handling the hot baking sheet.
  • Be careful when blending hot liquids; vent the blender lid to release steam.
  • Do not let the soup boil after adding milk to avoid curdling.

Frequently Asked Questions

Everything you need to know about this recipe

Q

What is the cultural significance and history of classic tomato soup in American cuisine?

A

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.

cultural
Q

What are the traditional regional variations of tomato soup in the United States?

A

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.

cultural
Q

How is classic tomato soup traditionally served in American households?

A

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.

cultural
Q

What occasions or celebrations is tomato soup traditionally associated with in American culture?

A

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.

cultural
Q

What makes this high‑protein tomato soup special in American comfort food cuisine?

A

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.

cultural
Q

What are the most common mistakes to avoid when making classic tomato soup with milk?

A

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.

technical
Q

Why does this recipe use milk instead of heavy cream for the tomato soup?

A

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.

technical
Q

Can I make this tomato soup ahead of time and how should I store it?

A

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.

technical
Q

What texture and appearance should I look for when the soup is done cooking?

A

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.

technical
Q

What does the YouTube channel Legend's_Cooking specialize in?

A

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.

channel
Q

How does the YouTube channel Legend's_Cooking's approach to American comfort food differ from other cooking channels?

A

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.

channel

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