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High Protein Tomato Soup

High protein tomato soup made with roasted-tasting tomatoes, simmered until they break down, then blended smooth with an immersion blender for a silky finish. The soup is boosted with blended cottage cheese for creamy texture and extra protein, finished with a fresh basil swirl.
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Prep Time 35 minutes
Cook Time 20 minutes
Total Time 55 minutes
Servings: 2 servings
Course: Dinner, Lunch
Cuisine: American
Calories: 220
Ingredients Equipment Method Notes

Ingredients
  

Tomatoes
  • 2 lb tomatoes, roughly chopped For best flavor, roast first if you want the deeper, sweeter taste mentioned in the tips.
Aromatics
  • 1 onion, diced
  • 3 garlic, minced
  • 2 tbsp olive oil
Soup base
  • 3 cup chicken broth
Protein swirl
  • 1 cup cottage cheese, blended smooth Blend until completely smooth so the texture stays silky.
Fresh garnish
  • 0.25 cup fresh basil, chopped Stir in at the end for a bright basil aroma.
Seasoning
  • Salt and pepper, to taste Add to taste at the seasoning step.

Equipment

  • 1 Dutch oven
  • 1 Immersion blender

Method
 

Sauté the onion and garlic
  1. Heat the olive oil in a pot over medium heat, then sauté the diced onion and minced garlic until softened, about 5 minutes. Keep it moving so the aromatics don’t brown.
Simmer until tomatoes break down
  1. Add the chopped tomatoes and chicken broth to the pot, then bring to a gentle simmer. Simmer for 20 minutes, until the tomatoes break down and the base turns deep ruby-red.
Blend smooth
  1. Use an immersion blender to blend the soup until fully smooth and velvety. Blend carefully until no tomato chunks remain.
Add creamy protein
  1. Stir in the blended cottage cheese and heat gently just until combined, about 2 minutes. The soup should look silky and creamy after the cheese disperses.
Season and finish
  1. Season with salt and pepper to taste, stirring well to distribute evenly. Taste and adjust before serving.
Swirl in basil
  1. Swirl in the chopped basil right before serving. The basil should stay fresh-looking and aromatic, not overcooked.

Notes

Pro tip: Blend the cottage cheese completely smooth so the soup stays silky. If you want even deeper flavor, roast the tomatoes first before simmering. Store leftovers in the fridge up to 3 days; reheat gently until hot. Freezing is not recommended because the cottage cheese texture can change after thawing. Dietary swap: use vegetable broth to make it vegetarian-friendly (protein from the cottage cheese remains).