Italian tomato soup traditionally uses day-old bread for thickening—this protein version swaps it for Greek yogurt's 20g per serving.
Creamy High Protein Tomato Basil Soup
Dive into a bowl of our Creamy High Protein Tomato Basil Soup, where vibrant tomatoes meet the aromatic freshness of basil! Packed with protein-rich ingredients like Greek yogurt and lentils, this delightful dish is not only a breeze to whip up but also bursting with flavor. Perfect for a cozy dinner or a quick lunch, this soup will warm your heart and nourish your body!
Prep
15
min
Cook
70
min
Serves
4
people
Level
beginner
📝 Ingredients
Serves 4🥬Fresh Produce(6)
- a large handful of fresh basil
- 1 large bell pepper
- 6-10 garlic cloves
- 1 large yellow onion
- pepper
- 4.5 pints cherry tomatoes (or about 3lbs of any GOOD tomato) (2.13 L)
🥩Meat & Seafood(1)
- 17-20oz chicken bone broth (482-567 g)
🥛Dairy & Eggs(1)
- 3 servings 2% good culture cottage cheese
🫙Pantry Staples(1)
- 2 tbsp olive oil (30 ml)
🧂Spices & Seasonings(3)
- 1 tsp onion powder (5 ml)
- salt
- 1 tsp sweet paprika (5 ml)
📦Other(1)
- 1 tsp chili flakes (5 ml)
👨🍳 Instructions
- 1
Preheat your oven to 400F.
- 2
Add cherry tomatoes to a large sheet pan. Roughly chop yellow onion and bell pepper and add them to the tray. Smash and peel garlic cloves and scatter them across the tray.
- 3
Drizzle with olive oil and sprinkle with onion powder, chili flakes, sweet paprika, salt, and pepper. Toss everything to coat.
- 4
Roast at 400F for 60-70 mins until tomatoes are blistered and everything is caramelized.
- 5
Transfer the roasted veggies into a blender or large pot. Add chicken bone broth and cottage cheese, along with fresh basil.
- 6
Blend or use an immersion blender until silky smooth. Taste and adjust with more salt, pepper, fresh basil, or chili flakes as needed.
- 7
Pour into bowls and enjoy hot, or save for meal prep.
💡 Pro Tips
- ✓Roast vegetables at exactly 400°F for 60-70 minutes to achieve proper caramelization through the Maillard reaction, which creates complex umami compounds that intensify when tomato sugars concentrate to 15-20% content.technique400°F, 60-70 minutes
- ✓Use cottage cheese at room temperature before blending because cold dairy proteins resist emulsification and can cause the soup to break or appear grainy rather than silky smooth.ingredient
- ✓Add fresh basil after roasting but before final blending to preserve volatile oils like linalool and eugenol that dissipate above 140°F during the roasting process.timing140°F threshold
- ✓Blend the soup for 90-120 seconds minimum to fully break down cottage cheese curds and create proper emulsion between the dairy proteins and tomato acids.technique90-120 seconds
- ✓Smash garlic cloves before roasting to rupture cell walls and activate alliinase enzyme, which converts alliin to allicin for maximum flavor development during the 60-minute roast.technique
Share this recipe
Prep
15
min
Cook
70
min
Serves
4
people
Level
beginner
Share this recipe
Italian tomato soup traditionally uses day-old bread for thickening—this protein version swaps it for Greek yogurt's 20g per serving.
Creamy High Protein Tomato Basil Soup
Dive into a bowl of our Creamy High Protein Tomato Basil Soup, where vibrant tomatoes meet the aromatic freshness of basil! Packed with protein-rich ingredients like Greek yogurt and lentils, this delightful dish is not only a breeze to whip up but also bursting with flavor. Perfect for a cozy dinner or a quick lunch, this soup will warm your heart and nourish your body!
📝 Ingredients
Serves 4🥬Fresh Produce(6)
- a large handful of fresh basil
- 1 large bell pepper
- 6-10 garlic cloves
- 1 large yellow onion
- pepper
- 4.5 pints cherry tomatoes (or about 3lbs of any GOOD tomato) (2.13 L)
🥩Meat & Seafood(1)
- 17-20oz chicken bone broth (482-567 g)
🥛Dairy & Eggs(1)
- 3 servings 2% good culture cottage cheese
🫙Pantry Staples(1)
- 2 tbsp olive oil (30 ml)
🧂Spices & Seasonings(3)
- 1 tsp onion powder (5 ml)
- salt
- 1 tsp sweet paprika (5 ml)
📦Other(1)
- 1 tsp chili flakes (5 ml)
👨🍳 Instructions
- 1
Preheat your oven to 400F.
- 2
Add cherry tomatoes to a large sheet pan. Roughly chop yellow onion and bell pepper and add them to the tray. Smash and peel garlic cloves and scatter them across the tray.
- 3
Drizzle with olive oil and sprinkle with onion powder, chili flakes, sweet paprika, salt, and pepper. Toss everything to coat.
- 4
Roast at 400F for 60-70 mins until tomatoes are blistered and everything is caramelized.
- 5
Transfer the roasted veggies into a blender or large pot. Add chicken bone broth and cottage cheese, along with fresh basil.
- 6
Blend or use an immersion blender until silky smooth. Taste and adjust with more salt, pepper, fresh basil, or chili flakes as needed.
- 7
Pour into bowls and enjoy hot, or save for meal prep.
💡 Pro Tips
- ✓Roast vegetables at exactly 400°F for 60-70 minutes to achieve proper caramelization through the Maillard reaction, which creates complex umami compounds that intensify when tomato sugars concentrate to 15-20% content.technique400°F, 60-70 minutes
- ✓Use cottage cheese at room temperature before blending because cold dairy proteins resist emulsification and can cause the soup to break or appear grainy rather than silky smooth.ingredient
- ✓Add fresh basil after roasting but before final blending to preserve volatile oils like linalool and eugenol that dissipate above 140°F during the roasting process.timing140°F threshold
- ✓Blend the soup for 90-120 seconds minimum to fully break down cottage cheese curds and create proper emulsion between the dairy proteins and tomato acids.technique90-120 seconds
- ✓Smash garlic cloves before roasting to rupture cell walls and activate alliinase enzyme, which converts alliin to allicin for maximum flavor development during the 60-minute roast.technique