High Protein Tomato Soup (Printable version)
Creamy tomato soup with cannellini beans and cottage cheese, delivering 16g protein per serving in just 35 minutes.
# Ingredient List:
→ 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)
# How to Make It:
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 are softened and fragrant.
02 - Add the minced garlic and cook for 1 minute more, 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 let it simmer uncovered for 15 minutes to develop the flavors.
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 directly in the pot until smooth and velvety. Alternatively, carefully transfer the soup in batches to a countertop blender, venting the lid to allow steam to escape while blending hot liquids.
07 - Taste the soup and adjust the salt and pepper as needed. Ladle into bowls and serve hot, garnished with chili flakes if desired.
# Expert Suggestions:
01 -
- The cannellini beans and cottage cheese quietly double the protein of a normal tomato soup without changing the flavor you already crave.
- It freezes beautifully, so you can make a double batch and have ready-made lunches for days when cooking feels impossible.
- Everything cooks in one pot, which means cleanup is almost nonexistent and that alone is worth celebrating.
02 -
- Always turn off the heat before adding the cottage cheese or yogurt because direct high heat will cause curdling and the texture will turn grainy instead of smooth.
- If using a countertop blender, never fill it more than halfway with hot soup and place a folded towel over the lid to prevent explosive eruptions.
03 -
- A pinch of sugar added with the tomatoes can rescue a batch that tastes too acidic, especially if your canned tomatoes are on the sharp side.
- For a chunkier texture, blend only half the soup and stir it back together with the remaining unblended portion so you get both creaminess and bites of real vegetables.