High Protein Tomato Soup (Printable)
Creamy tomato soup boosted with beans and cottage cheese for a protein-rich, comforting meal.
# What You’ll Need:
→ Vegetables
01 - 1 tablespoon olive oil
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 28 oz canned crushed tomatoes (or fresh, chopped)
05 - 1 medium carrot, diced
06 - 1 celery stalk, diced
→ Liquids
07 - 2 cups low-sodium vegetable broth
08 - 1 cup unsweetened soy milk or skim milk
→ Protein Additions
09 - 14 oz canned cannellini beans, drained and rinsed
10 - 5 oz low-fat cottage cheese or plain Greek yogurt
→ Seasonings
11 - 1 teaspoon dried basil
12 - 1/2 teaspoon dried oregano
13 - Salt and pepper, to taste
14 - 1/4 teaspoon chili flakes (optional)
# Directions:
01 - Heat olive oil in a large pot over medium heat. Add diced onion, carrot, and celery. Sauté for 5 minutes until vegetables are softened and fragrant.
02 - Add minced garlic and cook for 1 minute more, stirring constantly to prevent burning.
03 - Stir in crushed tomatoes, vegetable broth, dried basil, dried oregano, salt, and pepper. Bring to a gentle boil, then reduce heat and simmer uncovered for 15 minutes to develop flavor.
04 - Stir in drained cannellini beans and continue simmering for an additional 5 minutes until beans are heated through.
05 - Remove pot from heat. Stir in cottage cheese (or Greek yogurt) and soy milk until fully incorporated, adding creaminess and a protein boost.
06 - Use an immersion blender to puree the soup until smooth and creamy. Alternatively, transfer in batches to a countertop blender, venting the lid and using caution with hot liquids.
07 - Taste and adjust seasoning with salt and pepper as needed. Ladle into bowls and serve hot, garnished with chili flakes if desired.
# Expert Tips:
01 -
- The cannellini beans and cottage cheese quietly pack in sixteen grams of protein per bowl, so you actually feel full instead of hunting for snacks an hour later.
- Everything comes together in one pot with zero fancy techniques, making it the perfect weeknight rescue when motivation is running low.
02 -
- Always turn off the heat before adding the cottage cheese or yogurt because boiling dairy causes it to curdle and ruin the silky texture you worked so hard to achieve.
- When using a countertop blender for hot soup, never fill it more than halfway and place a towel over the lid, because hot liquid expands and has an alarming tendency to erupt.
03 -
- If you want a chunkier texture, blend only half the soup and stir the unblended portion back in for a rustic mix of smooth and whole pieces of bean and vegetable.
- Doubling the recipe takes almost no extra effort and freezes so well that you will thank yourself on the next rainy Tuesday when motivation is nowhere to be found.