Description

This high-protein tomato soup is luxuriously creamy without heavy cream and loaded with protein thanks to cottage cheese. It’s cozy, nourishing, and perfect for rainy afternoons, weeknight dinners, or pairing with a cheesy grilled sandwich. The cottage cheese blends seamlessly, leaving a velvety smooth texture and a subtle richness that will have everyone coming back for seconds.

Ingredients

Scale

2 tablespoons olive oil
2 onions, diced
1 teaspoon kosher salt
4 tablespoons minced garlic
2 tablespoons tomato paste
4 teaspoons dried basil
2 tablespoons sugar
4 cans (28 oz each) whole peeled tomatoes, with juice
6 cups low-sodium vegetable broth
3 cups 2% cottage cheese, room temperature
Black pepper, to taste
Optional: ¼ teaspoon red pepper flakes

Instructions

Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onions and kosher salt. Cook for 5-7 minutes until soft and translucent.
Stir in minced garlic and cook for 1 minute until fragrant. Add tomato paste, dried basil, sugar, and red pepper flakes (if using). Cook for another 2 minutes, stirring.
Pour in whole peeled tomatoes with their juices and vegetable broth. Use a spoon to break up the whole tomatoes. Bring the mixture to a simmer.
Reduce heat to maintain a gentle simmer. Let it cook, uncovered, for 25-30 minutes, stirring occasionally.
Turn off the heat. Stir in the cottage cheese. Use an immersion blender to blend the soup until completely smooth and creamy. Alternatively, blend in batches in a countertop blender, ensuring the lid’s vent is open and covered with a towel.
Taste the soup and season with freshly cracked black pepper and more salt if needed. Add more red pepper flakes if desired.

Notes

Let cottage cheese come to room temperature before blending to ensure a smooth texture.
Blend the soup for 2-3 minutes for a silky smooth result.
Cooled soup can be frozen for up to 3 months in airtight containers.
Adjust sweetness with additional sugar or grated carrot if the soup is too acidic.

Prep Time: 10 minutes
Cook Time: 30 minutes
Category: Soup
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: Approximately 1.5 cups
Calories: 180
Sugar: 11g
Sodium: N/A
Fat: 7g
Saturated Fat: N/A
Unsaturated Fat: N/A
Trans Fat: N/A
Carbohydrates: 18g
Fiber: 3g
Protein: 15g
Cholesterol: N/A

Keywords: high protein tomato soup, protein-rich tomato soup, creamy tomato soup, cottage cheese soup, healthy soup recipe