How to Make High Protein Tomato Soup with Cottage Cheese!

Ingredients

• 1 tablespoon Olive Oil (extra virgin preferred)
• 1 medium Onion (peeled and diced)
• 2 cloves Garlic (minced)
• 4 large Fresh Tomatoes (about 800 g, roughly chopped (or 2 cups canned diced tomatoes))
• 3 cups Vegetable Broth (low‑sodium preferred)
• 1 cup Cottage Cheese (full‑fat or low‑fat, room temperature)
• 1 teaspoon Salt (adjust to taste)
• 0.5 teaspoon Black Pepper (freshly ground)
• 0.5 teaspoon Dried Basil (optional, for aroma)
• 0.25 teaspoon Sugar (optional, balances acidity)

Instructions

1. Prepare Vegetables

   Dice the onion, mince the garlic, and roughly chop the tomatoes (or drain canned tomatoes).

   Time: PT10M

2. Sauté Aromatics

   Heat olive oil in the large pot over medium heat. Add the diced onion and cook, stirring occasionally, until translucent (about 5 minutes). Add minced garlic and sauté for another minute until fragrant.

   Time: PT6M

   Temperature: Medium

3. Add Tomatoes and Broth

   Stir in the chopped tomatoes and pour in the vegetable broth. Increase heat to bring the mixture to a gentle boil.

   Time: PT5M

   Temperature: Medium‑High

4. Simmer

   Reduce the heat to low and let the soup simmer uncovered for 15 minutes, allowing the flavors to meld.

   Time: PT15M

   Temperature: Low

5. Blend to Smooth

   Using an immersion blender, puree the soup directly in the pot until completely smooth. (If using a countertop blender, blend in batches and return to the pot.)

   Time: PT3M

6. Incorporate Cottage Cheese

   Stir in the cottage cheese, allowing it to melt and blend into the soup over 5 minutes on low heat. Season with salt, black pepper, dried basil, and optional sugar.

   Time: PT5M

   Temperature: Low

7. Final Adjustments & Serve

   Taste and adjust seasoning if needed. Ladle the hot soup into bowls and garnish with a drizzle of olive oil or fresh basil leaves if desired.

   Time: PT2M

Nutrition Facts

Calories

145

Protein

7.5g

Carbohydrates

13g

Fat

6g

Fiber

1.5g