Ingredients
Soup Base
- 1 tablespoon olive oil
- 1 onion, diced
- ½ teaspoon kosher salt
- 2 tablespoons minced garlic
- 1 tablespoon tomato paste
- 2 teaspoons dried basil
- 1 tablespoon sugar
- 2 cans whole tomatoes (each 28 oz)
- 3 cups low sodium vegetable broth
Protein Addition
- 1½ cups cottage cheese (2% milk fat)
Seasoning and Garnishes
- Black pepper to taste
- Parmesan cheese (optional garnish)
- Fresh basil leaves (optional garnish)
Instructions
- Sauté Onions: Heat olive oil over medium heat in a large pot. Add the diced onions and cook, stirring occasionally, until they soften and become translucent, about 4 to 5 minutes.
- Add Garlic and Salt: Stir in the minced garlic and cook for an additional minute to release its aroma, then add the kosher salt. If the pot sticks to the bottom, deglaze with a splash of vegetable broth, scraping up any browned bits.
- Incorporate Tomato Paste and Herbs: Add tomato paste to the pot and cook for one minute to deepen its flavor. Stir in the sugar and dried basil, mixing thoroughly to combine all ingredients.
- Simmer with Tomatoes and Broth: Pour in the canned whole tomatoes with their juices along with the vegetable broth. Cover the pot and let the soup simmer gently for 20 minutes, stirring occasionally. Taste and adjust salt if needed during this simmering phase.
- Blend with Cottage Cheese: Carefully transfer the hot soup into a blender in batches if necessary. Add the cottage cheese to each batch and blend until smooth and creamy. Keep the blender lid slightly ajar or cover the opening with a linen napkin to allow steam to escape safely.
- Serve and Garnish: Pour the blended soup into bowls. Season with freshly ground black pepper and garnish with grated parmesan cheese and fresh basil leaves if desired. Serve warm for a comforting high-protein meal.
Notes
- Use low sodium vegetable broth to control the salt content.
- Blend soup batches carefully to avoid hot splashes; remove the center of the blender lid if possible and cover with a cloth to allow steam release.
- For a richer flavor, substitute cottage cheese with ricotta or Greek yogurt, adjusting consistency as needed.
- This soup can be refrigerated for up to 3 days and reheated gently on the stove.
- Optional garnishes like croutons or a drizzle of olive oil can add texture and flavor.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian-inspired
- Diet: Low Fat
