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High Protein Tomato Soup (4 of 4)

High Protein Tomato Soup

  • Author: Liz Thomson
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 8 cups 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegetarian


This rich and creamy tomato soup is a great source of protein! It’s easy to make, packed with vegetables, and great for a satisfying weeknight meal.


Units Scale
  • 1 tablespoon olive oil
  • 1 large yellow onion, diced
  • 3 large carrots, diced (about 1 1/2 cups)
  • 2 large celery stalks, diced (about 1 cup)
  • 6 cloves garlic, minced
  • 1 tablespoon tomato paste
  • 1 cup vegetable broth
  • 1 28oz can whole tomatoes
  • 1 14 oz can fire-roasted tomatoes
  • 1 cup cottage cheese (I used 4% milkfat)
  • 1/2 teaspoon salt (or to taste)


  1. Heat the olive oil in a large pot over medium heat for 30 seconds.
  2. Add the diced onion, carrots, and celery, and sauté for 10-12 minutes, or until the onion turns translucent and the vegetables soften a bit.
  3. Stir in the minced garlic and tomato paste, continuing to cook for an additional 2 minutes.
  4. Add the vegetable broth, whole tomatoes, and fire-roasted tomatoes. Allow the mixture to simmer for 20-25 minutes until the tomatoes begin to break down.
  5. Allow the soup to cool slightly then carefully add it to a blender with the cottage cheese.
  6. Blend until completely smooth. (Be careful when blending hot soup. Allow steam to release through the vent in the cap. Cover with a kitchen towel to avoid splattering.)
  7. Transfer back to the pot and heat over low heat, until warm, if necessary.
  8. Season with salt and pepper to taste.

Keywords: high protein tomato soup