High-Protein Tomato Soup
This high-protein tomato soup uses shelf-stable ingredients like canned tomatoes, canned roasted bell peppers, and a dash of balsamic vinegar.
It’s a fuss-free, low-calorie meal that’s rich in flavor and protein.
It comes to around 125 calories and 10 grams of protein per serving – without the parmesan.
Ingredients
- 1 medium onion, diced
- 3 cloves garlic, crushed
- 2 tbsp tomato paste
- 1 (28 oz) can tomatoes, use peeled whole or fire-roasted
- 1 roasted bell pepper, drained and chopped (use jarred or roast your own)
- 2 cups broth, vegetable, chicken, or bone
- 1 tsp smoked paprika
- 1 sprig rosemary, or 2 tsp dried
- salt and pepper, to taste
- 1-2 tsp balsamic vinegar, or lemon juice
- 1 cup low-fat cottage cheese
- 3 leaves fresh basil
- 1 sprinkle grated parmesan, optional topping
Instructions
In a large pot over medium heat, add 2–3 tablespoons of water.
When the water begins to simmer, add the diced onion. Stir frequently and cook for 4–5 minutes, adding small splashes of water as needed to prevent sticking.
Add the crushed garlic and sauté for another minute, until fragrant.
Push the onions and garlic to the side of the pot, and stir in the tomato paste. Cook for 1–2 minutes, allowing it to caramelize slightly for a deeper flavor. Mix it with the onions and garlic.
Pour in the fire-roasted tomatoes, roasted red bell pepper, and vegetable broth. Stir in smoked paprika, oregano, thyme, salt, and pepper.
Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for 15 minutes, allowing the flavors to meld.
Use an immersion blender to puree the soup until smooth (or carefully transfer it to a blender in batches).
Add the cottage cheese and blend again until creamy.
Stir in balsamic vinegar or lemon juice. Taste and adjust salt, pepper, or other seasonings as desired.
Nutrition Information:
Yield:
4Serving Size:
Amount Per Serving: Calories: 125Total Fat: 1.3gUnsaturated Fat: 0gCarbohydrates: 17gProtein: 10g
