American · Lunch
Cream of Tomato Soup (High-Protein)
A creamy vegetarian tomato soup blended smooth from simmered tomatoes, onion, and garlic, then enriched with cannellini beans and Greek yogurt for a high-protein finish. Grated Parmesan and blended cottage cheese add savoury depth. Fresh basil and cracked pepper round out the bowl.
$4
15 minsPrep
30 minsCook
45 minsTotal
EasyLevel
Nutrition per serving
610Calories
53.1gProtein
24.5gFat
55.5gCarbs
24gSugar
13.3gFiber
1220mgSodium
47mgChol
10.5gSat Fat
1085mgPotassium
428mgCalcium
4.2mgIron
0.8mcgVitamin B12
18.5mgVitamin C
vegetarian
gluten-free
protein-rich
high-fiber
low-cholesterol
high-protein
vegetarian
Instructions
1
Prep
Drain cannellini beans in a colander, mince garlic, chop onion into small pieces, and tear basil leaves.
2
Sweat
Warm olive oil in a saucepan over medium heat and cook onion and garlic 4 minutes until softened, translucent, with no raw bite.
3
Simmer
Stir in tomato paste over medium heat 1 minute until darkened, then add canned tomatoes, beans, and vegetable stock and simmer medium-low 18 minutes until beans are very soft.
4
Blend
Pour the soup into a blender with cottage cheese and blend 45 seconds until completely smooth, venting the lid so steam escapes.
5
Plate
Return to low heat, whisk in Greek yogurt and Parmesan 2 minutes until glossy, then pour into a bowl and top with basil and pepper.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz311g cannellini beans
- 21 oz300g, three-quarters of a 14.5 oz can canned tomatoes
- 1 cup150g onion
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp tomato paste
- 1 1/2 cup360ml low-sodium vegetable stock
- 1 1/3 cup320g plain full-fat Greek yogurt
- 2/3 cup160g low-fat cottage cheese
- 2 oz56g Parmesan
- 2 tbsp2 tbsp olive oil
- 1212 fresh basil leaves
- 1/2 tsp1/2 tsp black pepper
