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High Protein Tomato Soup

Quick High Protein Tomato Soup

Delicious Quick High Protein Tomato Soup recipe with step-by-step instructions.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 6 servings
Calories 900 kcal

Ingredients
  

For the soup::

  • 1.5 tbsp olive oil (I prefer Bertolli Extra Virgin for a smoother finish)
  • 1 onion (diced into 1/2-inch pieces for even softening)
  • 1/2 tsp salt
  • 3 tbsp garlic
  • 1 tbsp tomato paste
  • 3 tsp dried basil
  • 1 tbsp sugar
  • 56 oz canned tomatoes (I always use Muir Glen Fire Roasted for better depth)
  • 3.5 cups vegetable broth
  • 1.5 cups cottage cheese (blending this in makes it extra creamy and rich)
  • 1/4 tsp red pepper flakes

For the garnish::

  • black pepper (freshly ground preferred for more flavor)
  • parmesan cheese

Instructions
 

  • Heat the olive oil in a large pot over medium heat. Add the diced onion with a pinch of salt and cook for 4-5 minutes, stirring occasionally, until the onion becomes translucent and softened. This initial caramelization begins developing the soup's depth. Add the minced garlic and cook for 1 minute more until fragrant, being careful not to let it brown.
  • Stir in the tomato paste, sugar, dried basil, and red pepper flakes. Cook for 1 minute, stirring constantly, to bloom the spices and allow the tomato paste to caramelize slightly. This technique releases the full flavor potential of the aromatics and paste, creating a richer base. I like to let the tomato paste darken just slightly before adding the liquids—it makes a noticeable difference in the final depth of flavor.
  • Pour in the canned tomatoes (with their liquid) and vegetable broth. Stir well to combine, then bring to a simmer over medium heat. Cover the pot partially and simmer for 20 minutes to allow the flavors to meld and develop. The long, gentle cooking helps the tomato flavors concentrate and soften any remaining vegetable pieces.
  • Remove the pot from heat and let it cool for 2-3 minutes. Working in batches if needed, carefully transfer the soup to a blender along with the cottage cheese. Blend until completely smooth, about 1-2 minutes, scraping down the sides as needed. I find that blending the cottage cheese directly with the hot soup creates an incredibly creamy texture without any lumps. If your blender is small, blend half the soup with all the cottage cheese first, then combine with the remaining soup.
  • Pour the blended soup back into the pot and gently reheat over medium-low heat, stirring occasionally, until steaming but not boiling. Taste and adjust seasoning with freshly ground black pepper and additional salt if needed. Ladle into bowls and top with grated parmesan cheese, a drizzle of olive oil, or fresh basil if desired.