High Protein Tomato Soup (Printer-friendly)
Creamy tomato soup boosted with cannellini 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 - 1 (28 oz) can crushed tomatoes, or fresh tomatoes 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 - 1 (14 oz) can 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 diced onion, carrot, and celery. Sauté for 5 minutes until vegetables are softened and fragrant.
02 - Add minced garlic and cook for 1 additional minute, 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.
04 - Stir in drained cannellini beans and continue simmering for another 5 minutes until beans are heated through.
05 - Remove pot from heat. Stir in cottage cheese or Greek yogurt along with soy milk or skim milk until well combined and creamy.
06 - Using an immersion blender, puree the soup directly in the pot until completely smooth and silky. Alternatively, transfer in batches to a countertop blender, venting the lid and holding it down with a towel while blending hot liquids.
07 - Taste the soup and adjust salt and pepper as needed. Ladle into bowls and garnish with chili flakes if desired. Serve hot.
# Expert Hints:
01 -
- The cannellini beans disappear entirely when blended but sneak in enough protein to keep you full for hours.
- Cottage cheese sounds weird in soup, but it makes everything silky without the heaviness of actual cream.
02 -
- Do not skip blending the soup because the whole magic of this recipe is how the beans and cheese melt into a creamy texture.
- Add the cottage cheese off the heat or it can separate and look grainy instead of smooth.
03 -
- If your soup tastes flat no matter how much salt you add, try a squeeze of lemon juice or a tiny splash of vinegar to wake up the tomatoes.
- For a chunkier texture, blend only half the pot and stir the rest back in so you get creamy and textured bites in every spoonful.