High-Protein Tomato Soup

Servings: 4
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An easy and flavorful high-protein tomato soup recipe.

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.

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Servings: 4

Ingredients

Instructions

  1. Water saute the aromatics

    • 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.

  2. Saute the tomato paste

    • 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.

    • Add splashes of water or broth, as needed, to prevent burning.
  3. Add Tomatoes and Bell Pepper

    • Pour in the fire-roasted tomatoes, roasted red bell pepper, and vegetable broth. Stir in smoked paprika, oregano, thyme, salt, and pepper.

  4. Simmer for 15

    • 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.

  5. Blend the vegetables

    • Use an immersion blender to puree the soup until smooth (or carefully transfer it to a blender in batches).

  6. Blend in the cottage cheese

    • Add the cottage cheese and blend again until creamy.

    • Return the soup to the pot if using a blender.
  7. Finish with Acid and Adjust Seasonings

    • Stir in balsamic vinegar or lemon juice. Taste and adjust salt, pepper, or other seasonings as desired.

  8. Serve or Store
    • Ladle the soup into bowls and top with grated Parmesan cheese if desired.
    • Garnish with fresh basil or parsley for a burst of color and freshness.
    • Store extra portions in airtight containers for meal prep.
Nutrition Facts

Servings 4

Amount Per Serving
Calories 125kcal
% Daily Value *
Total Fat 1.3g2%
Total Carbohydrate 17g6%
Protein 10g20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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