High protein tomato soup
High protein tomato soup! is a easy Mediterranean recipe that serves 4. 201 calories per serving. Recipe by Coen Sealey on YouTube.
Prep: 10 min | Cook: 15 min | Total: 35 min
Cost: $7.78 total, $1.95 per serving
Ingredients
- 1 cup Low‑Fat Cottage Cheese (softened for easier blending)
- 2 Roasted Red Peppers (jarred or homemade, drained)
- 1 Chili Pepper (medium heat, seeded for less heat if desired)
- 2 Garlic Cloves (minced)
- 1 28‑oz can Canned Chopped Tomatoes (no added salt, crushed tomatoes work as well)
- 0.25 cup Fresh Basil Leaves (roughly chopped)
- 1 tablespoon Olive Oil (for sautéing garlic)
- 2 cups Water or Low‑Sodium Vegetable Broth (adds volume and keeps calories low)
- 0.5 teaspoon Salt (to taste)
- 0.25 teaspoon Black Pepper (freshly ground)
Instructions
Prepare Ingredients
Mince the garlic, roughly chop the fresh basil, and set the roasted red peppers, chili, cottage cheese and canned tomatoes ready for blending.
Time: PT3M
Blend the Soup Base
Add cottage cheese, roasted red peppers, chili, minced garlic, canned tomatoes and fresh basil to the blender. Blitz on high until the mixture is completely smooth.
Time: PT2M
Heat the Soup
Pour the blended mixture into a saucepan, add the water or broth, and place over low heat. Stir continuously for about 10 minutes until the soup is hot and the flavors meld.
Time: PT10M
Temperature: low heat
Season
Add salt and freshly ground black pepper to taste, stirring for another minute.
Time: PT1M
Serve
Ladle the hot soup into bowls and garnish with a few extra basil leaves if desired.
Time: PT1M
Nutrition Facts
- Calories
- 201
- Protein
- 20 g
- Carbohydrates
- 15 g
- Fat
- 5 g
- Fiber
- 4 g
Dietary info: Vegetarian, High‑Protein, Low‑Calorie, Gluten‑Free
Allergens: Dairy, Tomato
Ingredient Substitutions
- Instead of Low‑Fat Cottage Cheese: Greek yogurt, Silken tofu
- Instead of Roasted Red Peppers: Red bell pepper, roasted
- Instead of Chili Pepper: Red pepper flakes
- Instead of Garlic Cloves: Garlic powder
- Instead of Canned Chopped Tomatoes: Fresh tomatoes, peeled and chopped
- Instead of Fresh Basil Leaves: Dried basil
- Instead of Olive Oil: Vegetable oil
- Instead of Water or Low‑Sodium Vegetable Broth: Chicken broth (non‑vegetarian option)
- Instead of Salt: Sea salt
- Instead of Black Pepper: White pepper
Equipment Needed
- Blender
- Saucepan
- Wooden Spoon
- Cutting Board
- Chef’s Knife
Critical Steps — Do Not Skip
- Blend until completely smooth to avoid grainy texture.
- Heat on low and stir continuously to keep the cottage cheese from curdling.
Chef Tips from the Video
- Use low‑fat cottage cheese for a lighter soup without sacrificing creaminess.
- Roasting the red peppers beforehand adds a deep, smoky flavor.
- A drizzle of extra‑virgin olive oil just before serving brightens the final dish.
Troubleshooting
Soup is grainy after blending.
Blend the mixture longer or pass it through a fine mesh sieve before heating.
Soup separates or curdles during heating.
Reduce the heat to low, stir constantly, and add a splash of extra broth if needed.
Storage
Refrigerator: Store in an airtight container for up to 3 days.
Freezer: Freeze in portion‑size bags for up to 1 month; thaw and reheat gently.
Room temperature: Do not store at room temperature for more than 2 hours.
Make-Ahead Tips
- The soup can be prepared a day ahead; refrigerate and gently reheat on low before serving.
- Portion the soup into freezer‑safe containers for quick meals later.
Frequently Asked Questions
What is the cultural significance and history of creamy tomato soup in Mediterranean cuisine?
Tomato‑based soups have long been a staple in Mediterranean households, often served as a light starter or a comforting main during cooler months. The addition of dairy such as cottage cheese reflects a modern twist that boosts protein while keeping the traditional bright tomato flavor.
What are the traditional regional variations of tomato soup in Mediterranean cooking?
In Italy, a classic tomato soup (zuppa di pomodoro) is often pureed and finished with a swirl of olive oil or cream. In Spain, gazpacho is served cold with raw vegetables. The high‑protein version uses cottage cheese for added nutrition, which is a contemporary adaptation rather than a historic recipe.
How is creamy tomato soup traditionally served in Mediterranean households?
It is typically served hot, garnished with fresh herbs like basil or parsley, and accompanied by crusty bread or a drizzle of olive oil. In the video, Coen Sealey pairs it with his high‑protein bread for a balanced meal.
What occasions or celebrations is creamy tomato soup traditionally associated with in Mediterranean culture?
Tomato soup is often enjoyed as a starter during family meals, holiday gatherings, or as a comforting dish on rainy days. Its simplicity makes it suitable for everyday dining as well as special occasions when paired with fresh bread and cheese.
What makes Coen Sealey’s high‑protein creamy tomato soup special in the context of healthy Mediterranean cooking?
Coen Sealey’s version adds cottage cheese, boosting the protein content to over 20 g per serving while keeping calories low at 201. This aligns with Mediterranean principles of using fresh vegetables, healthy fats, and lean protein sources.
What are the most common mistakes to avoid when making Coen Sealey’s high‑protein creamy tomato soup?
The biggest pitfalls are blending the soup insufficiently, which leaves a grainy texture, and heating it on too high a temperature, which can cause the cottage cheese to curdle. Follow the low‑heat, constant‑stir method and blend until perfectly smooth.
Why does this recipe use low‑fat cottage cheese instead of heavy cream?
Low‑fat cottage cheese provides a creamy mouthfeel while delivering a high amount of protein and far fewer calories than heavy cream, making the soup both nutritious and diet‑friendly.
Can I make Coen Sealey’s high‑protein creamy tomato soup ahead of time and how should I store it?
Yes, the soup keeps well in the refrigerator for up to three days in an airtight container. Reheat gently over low heat, stirring frequently to restore its silky texture. It also freezes well for up to a month.
What texture and appearance should I look for when making this creamy tomato soup?
The soup should be completely smooth, glossy, and slightly thickened, resembling a velvety sauce. There should be no visible cheese curds or grainy tomato pieces.
What does the YouTube channel Coen Sealey specialize in?
The YouTube channel Coen Sealey focuses on practical, high‑protein home cooking, offering budget‑friendly recipes that prioritize nutrition without sacrificing flavor, often featuring quick‑prep meals and clever ingredient swaps.
How does the YouTube channel Coen Sealey’s approach to Mediterranean‑style cooking differ from other cooking channels?
Coen Sealey emphasizes protein enrichment and calorie control, using ingredients like cottage cheese and high‑protein bread to modernize classic Mediterranean dishes, whereas many other channels focus primarily on traditional flavors or indulgent preparations.
Last updated: August 30, 2026
