@shredhappens
@shredhappens is a easy American recipe that serves 4. 800 calories per serving. Recipe by The Plant Slant on YouTube.
Prep: 20 min | Cook: 32 min | Total: 1 hr 2 min
Cost: $10.98 total, $2.75 per serving
Ingredients
- 2 lb Ripe Tomatoes (halved, skin left on for extra flavor)
- 1 large Yellow Onion (quartered)
- 1 large Red Bell Pepper (seeded and quartered)
- 6 pieces Garlic Cloves (peeled)
- 2 tbsp Olive Oil (extra virgin, for roasting)
- 1 tsp Salt (to taste)
- 0.5 tsp Black Pepper (freshly ground)
- 0.5 tsp Dried Oregano (optional, adds depth)
- 0.5 tsp Dried Thyme (optional)
- 4 cup Bone Broth (low‑sodium, chicken or vegetable)
- 1 cup Cottage Cheese (full‑fat, for creaminess)
- 0.5 cup Fresh Basil Leaves (packed, roughly chopped)
- 1 pinch Red Pepper Flakes (optional, for heat)
Instructions
Preheat Oven
Set the oven to 425°F (220°C) and let it fully preheat.
Time: PT10M
Temperature: 425°F
Prepare Vegetables
Halve the tomatoes, quarter the onion and bell pepper, and peel the garlic cloves.
Time: PT10M
Season and Roast
Toss all vegetables with olive oil, salt, pepper, oregano, and thyme. Spread them evenly in the oven‑safe pan and roast for 25 minutes, stirring once halfway, until caramelized.
Time: PT25M
Temperature: 425°F
Blend the Soup Base
Transfer the roasted vegetables to a blender. Add the bone broth, cottage cheese, fresh basil, and a pinch of red pepper flakes. Blend on high until completely smooth.
Time: PT5M
Heat Through
Pour the blended soup into a saucepan and warm over medium heat for 5‑7 minutes, stirring occasionally, until hot throughout.
Time: PT7M
Final Seasoning & Serve
Taste and adjust salt or pepper if needed. Ladle into bowls, garnish with a few extra basil leaves, and enjoy.
Time: PT2M
Nutrition Facts
- Calories
- 800
- Protein
- 79 g
- Carbohydrates
- 60 g
- Fat
- 30 g
- Fiber
- 12 g
Dietary info: High‑protein, Gluten‑free, Vegetarian (if using vegetable broth), Low‑sugar
Allergens: Dairy
Ingredient Substitutions
- Instead of Ripe Tomatoes: Canned diced tomatoes, drained
- Instead of Yellow Onion: White onion, Sweet onion
- Instead of Red Bell Pepper: Yellow bell pepper, Orange bell pepper
- Instead of Garlic Cloves: Garlic powder (1 tsp)
- Instead of Olive Oil: Avocado oil, Canola oil
- Instead of Salt: Sea salt, Kosher salt
- Instead of Black Pepper: White pepper
- Instead of Dried Oregano: Italian seasoning
- Instead of Dried Thyme: Fresh thyme (1 tsp)
- Instead of Bone Broth: Vegetable stock, Chicken stock
- Instead of Cottage Cheese: Greek yogurt (1 cup), Silken tofu (1 cup)
- Instead of Fresh Basil Leaves: Thai basil, Italian parsley
- Instead of Red Pepper Flakes: Cayenne pepper (a pinch)
Equipment Needed
- Oven‑Safe Roasting Pan
- Chef's Knife
- Cutting Board
- Blender (immersion or countertop)
- Saucepan
- Measuring Cups and Spoons
- Ladle (optional)
Critical Steps — Do Not Skip
- Roasting vegetables until deep caramelization
- Blending hot vegetables with cottage cheese (avoid overheating)
- Gentle reheating to prevent curdling
Chef Tips from the Video
- Use a high‑quality bone broth for maximum umami and protein.
- For extra richness, stir in a tablespoon of butter just before serving.
- Garnish with a drizzle of basil‑infused olive oil for a fragrant finish.
Troubleshooting
Soup is too thin.
Add an extra ½ cup of cottage cheese or a few more roasted tomatoes and blend again.
Soup is grainy or not smooth.
Blend longer or pass the soup through a fine‑mesh sieve.
Soup curdles after heating.
Reduce heat to low, stir constantly, and avoid a rapid boil.
Storage
Refrigerator: Store in airtight containers for up to 4 days.
Freezer: Freeze in portion‑size bags for up to 2 months; thaw and reheat gently.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Roast the vegetables up to 2 days ahead and store them in the fridge.
- Bone broth can be made in bulk and frozen in portions.
- Soup reheats well; add a splash of broth if it thickens after freezing.
Frequently Asked Questions
What is the cultural significance and history of creamy tomato basil soup in American cuisine?
Tomato soup became popular in the United States during the early 20th century as a comforting, inexpensive dish, especially during winter. Adding basil introduced a fresh, Italian influence, while the modern high‑protein twist reflects today’s focus on nutrition.
What are the traditional regional variations of tomato basil soup in the United States?
In the Northeast, tomato soup is often served with grilled cheese. In the Southwest, roasted poblano peppers replace bell peppers for a smoky flavor. Some Southern versions add a splash of cream or hot sauce for richness and heat.
How is high protein creamy tomato basil soup traditionally served in American households?
It is typically ladled into deep bowls, garnished with fresh basil leaves, a drizzle of olive oil, and sometimes a side of crusty bread or a grilled cheese sandwich for a classic pairing.
What occasions or celebrations is high protein creamy tomato basil soup associated with in American culture?
Tomato soup is a staple during cold‑weather meals, family gatherings, and school lunch programs. The protein‑boosted version is popular among athletes and health‑focused families looking for a warm, nutritious option.
What authentic ingredients are essential for traditional tomato basil soup versus acceptable substitutes?
Authentic ingredients include ripe tomatoes, fresh basil, onion, garlic, and a good quality broth. Substitutes can be canned tomatoes, dried basil, or vegetable stock, but the flavor depth may differ.
What other American dishes pair well with high protein creamy tomato basil soup?
Grilled cheese sandwiches, roasted turkey or chicken salads, and a simple mixed greens salad with vinaigrette complement the soup’s richness and balance the meal.
What are the most common mistakes to avoid when making high protein creamy tomato basil soup?
Common errors include under‑roasting the vegetables (resulting in a flat flavor), over‑blending hot liquid which can cause splatter, and boiling the soup after adding cottage cheese, which can cause curdling.
Why does this recipe use cottage cheese instead of heavy cream for creaminess?
Cottage cheese adds a similar creamy texture while contributing a large amount of protein (about 14 g per cup) and fewer calories than heavy cream, aligning with the high‑protein goal of the recipe.
Can I make high protein creamy tomato basil soup ahead of time and how should I store it?
Yes, the soup can be prepared up to two days in advance. Store it in airtight containers in the refrigerator and reheat gently on the stove, adding a splash of broth if it thickens.
What texture and appearance should I look for when the soup is finished?
The soup should be smooth, velvety, and glossy with a deep red‑orange hue. It should coat the back of a spoon without being grainy, and the basil should be evenly distributed.
How do I know when the high protein creamy tomato basil soup is done cooking?
The soup is done when it is heated through (steaming hot) and the flavors have melded, usually after 5‑7 minutes of gentle simmering. It should not be boiling.
What does the YouTube channel The Plant Slant specialize in?
The Plant Slant focuses on plant‑forward, high‑protein, and nutrient‑dense recipes that are accessible to home cooks, often incorporating creative protein sources and whole‑food ingredients.
How does the YouTube channel The Plant Slant's approach to American comfort food differ from other cooking channels?
The Plant Slant emphasizes boosting protein and nutritional value in classic comfort dishes—like using bone broth and cottage cheese in tomato soup—while keeping the recipes simple, affordable, and suitable for a health‑conscious audience.
What other high‑protein soups are featured on the YouTube channel The Plant Slant?
The Plant Slant has featured recipes such as High‑Protein Lentil‑Spinach Soup, Chickpea‑Turmeric Soup with Greek Yogurt, and Creamy Cauliflower‑Almond Soup, all designed to deliver 20‑30 g of protein per serving.
Last updated: August 31, 2026
