High Protein Tomato Soup (Printable Version)
Creamy tomato soup boosted with cannellini beans and cottage cheese for a protein-rich, comforting bowl.
# 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 the diced onion, carrot, and celery. Sauté for 5 minutes until the vegetables have softened.
02 - Add the minced garlic and cook for 1 additional minute, stirring constantly to prevent burning.
03 - Stir in the crushed tomatoes, vegetable broth, dried basil, dried oregano, salt, and pepper. Bring the mixture to a gentle boil, then reduce the heat and simmer uncovered for 15 minutes.
04 - Stir in the drained cannellini beans and continue simmering for another 5 minutes until the beans are heated through.
05 - Remove the pot from heat. Stir in the cottage cheese (or Greek yogurt) and soy milk to create a creamy, protein-rich base.
06 - Use an immersion blender to purée the soup until completely smooth and creamy. Alternatively, transfer in batches to a countertop blender, exercising caution with hot liquids.
07 - Taste the soup and adjust the seasoning as needed. Ladle into bowls and serve hot, garnished with chili flakes if desired.
# Top Tips:
01 -
- The cannellini beans and cottage cheese quietly pack in protein without making it taste like a health food project.
- It comes together in about half an hour, which means you can decide to make it at 6 oclock and be eating by 6:30.
02 -
- Always turn off the heat before adding cottage cheese or yogurt, because direct heat can cause curdling and ruin the silky texture you worked for.
- If you want a chunkier soup, blend only half the pot and stir it back into the remaining unblended portion for a rustic mix of textures.
03 -
- Let the soup rest off the heat for ten minutes before blending, because slightly cooled soup blends more evenly and is safer to handle.
- A tiny splash of balsamic vinegar stirred in at the end wakes up the tomato flavor in a way that salt alone never can.