High Protein Tomato Soup (Printable)

Creamy tomato soup boosted with beans and cottage cheese for a protein-packed, comforting bowl.

# Ingredient List:

→ Vegetables

01 - 1 tablespoon olive oil
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 1 medium carrot, diced
05 - 1 celery stalk, diced
06 - 28 oz canned crushed tomatoes (or fresh, chopped)

→ 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:

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 another 5 minutes until beans are heated through.
05 - Remove pot from heat. Stir in cottage cheese (or Greek yogurt) and soy milk to add creaminess and boost protein content.
06 - Using an immersion blender, purée the soup until completely smooth and creamy. Alternatively, blend in batches using a countertop blender, exercising caution with hot liquids.
07 - Taste and adjust seasoning as needed. Ladle into bowls and serve hot, garnished with chili flakes if desired.

# Helpful Tips:

01 -
  • The hidden protein from beans and cottage cheese makes this soup keep you full for hours without feeling heavy.
  • It tastes indulgently creamy but comes together with no cream, no butter, and no guilt whatsoever.
02 -
  • Always turn off the heat before adding cottage cheese or yogurt, because direct heat can cause curdling and ruin that smooth texture you worked for.
  • If using a countertop blender, never fill it more than halfway with hot soup and always vent the lid, since trapped steam can cause the lid to blow off.
03 -
  • Let the soup rest for ten minutes off the heat before blending, because slightly cooled liquid blends more evenly and is safer to work with.
  • A squeeze of fresh lemon juice right before serving brightens every flavor and makes the soup taste like it came from a professional kitchen.

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