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High protein tomato soup in a bowl with a spoon.
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5 from 2 votes

High Protein Tomato Soup with Cottage Cheese

Healthy, creamy homemade high protein tomato soup made with fresh tomatoes and cottage cheese. An easy, high-fibre recipe perfect for a cozy meal.
Prep Time5 minutes
Cook Time40 minutes
Cooling time15 minutes
Total Time1 hour
Diet: Gluten Free, High Fibre, High Protein
Allergen: Celery, Dairy
Servings: 2 servings
Calories: 224kcal
Author: Dannii Martin

Ingredients

  • 2 Shallots chopped
  • 6 Tomatoes quartered
  • 2 rib of Celery chopped
  • 2 Carrots diced
  • 1 tablespoon of Olive oil
  • 2 pinch of Sea salt
  • 2 pinch of Ground black pepper
  • 0.5 teaspoon of Dried thyme
  • 500 ml of Vegetable stock
  • 2 tablespoon of Tomato puree
  • 75 g of Fat free cottage cheese
UK Metric Measures - US Customary Measures

Instructions

  • Preheat your oven to 200°C/180°C(fan)/400°F/Gas 6.
  • Chop 2 Shallots and 2 rib of Celery, quarter the 6 Tomatoes and dice 2 Carrots.
  • Put the chopped veg onto a baking tray. Drizzle over 1 tbsp of Olive oil and add 2 pinch of Sea salt, 2 pinch of Ground black pepper and 0.5 tsp of Dried thyme.
  • Mix well to coat all of the veg.
  • Put into the oven and roast for 40 minutes. Once cooked allow to cool for 15 minutes.
  • Prepare 500 ml of Vegetable stock and allow to cool. These cooling steps are very important.
  • Put the roasted veg, cooled stock, 2 tbsp of Tomato puree and 75 g of Fat free cottage cheese into a blender jug.
  • Blend until smooth.
  • Put into a saucepan and gently heat on low-medium heat for 5 minutes, stirring continuously, until heated through.

Notes

  • The MOST important tip for this recipe is to let everything cool before blending. The roasted vegetables need to cool, and the stock needs to cool. This is so the cottage cheese doesn't split.
  • To prevent the soup splitting, use full fat cottage cheese too.
  • Taste and adjust seasoning - add extra salt, pepper, or even a pinch of sugar if your tomatoes are very acidic.
  • For an ultra-smooth finish, blend for an extra minute and strain through a sieve.
  • When you are heating the soup, do it on a very low heat, and stir constantly.
  • If your soup tastes too tangy, stir in ½ teaspoon of honey or maple syrup.

Nutrition

Serving: 1portion | Calories: 224kcal | Carbohydrates: 33g | Protein: 9g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 3mg | Sodium: 1272mg | Potassium: 1383mg | Fiber: 8g | Sugar: 19g | Vitamin A: 14070IU | Vitamin C: 59mg | Calcium: 123mg | Iron: 2mg

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