This high-protein twist on a classic comfort food utilizes cottage cheese to create a rich, velvety texture while significantly boosting the protein content. By blending the cottage cheese directly into the sautéed onion, garlic, and tomato base, you achieve a creamy consistency that is much more satiating than traditional versions. The addition of a small amount of maple syrup perfectly balances the natural acidity of the tomatoes, resulting in a smooth, savory soup that provides sustained energy and muscle-supporting nutrients.

Share this:

Ingredients

  • 1 tbsp olive oil
  • 1 medium yellow onion, diced
  • 4 cloves garlic, minced
  • 2 cans (14.5 oz each) diced or crushed tomatoes
  • 1 cup cottage cheese
  • 1 cup chicken bone broth
  • 1 tsp real maple syrup
  • 1 tsp dried Italian seasoning
  • 1/4 tsp crushed red pepper flakes (optional)
  • Salt and black pepper, to taste
  • Fresh basil or parsley, for garnish

Equipment Needed

  • Large soup pot or Dutch oven 
  • Blender or immersion blender 
  • Chef’s knife and cutting board 
  • Wooden spoon 
  • Measuring cups and spoons 

Directions

  1. Heat the olive oil in a large soup pot over medium heat.
  2. Add the diced onion and sauté for about 5 to 7 minutes until softened and translucent.
  3. Stir in the minced garlic and cook for 1 minute until fragrant, being careful not to let it burn.
  4. Add the canned tomatoes (with their juices), broth, dried Italian seasoning, and red pepper flakes if using.
  5. Bring the mixture to a gentle boil, then reduce the heat to low. Cover and simmer for 10 to 12 minutes to allow the flavors to meld.
  6. Stir in the 1 tsp of maple syrup to balance the acidity of the tomatoes.
  7. Remove the pot from the heat. If using a standard blender, transfer the soup in batches and add the cottage cheese. Blend until completely smooth and creamy. If using an immersion blender, add the cottage cheese directly to the pot and blend until velvety.
  8. Return the soup to the pot to warm through over low heat for 2 to 3 minutes. Do not allow it to reach a hard boil once the cottage cheese is added.
  9. Season with salt and black pepper to taste. Ladle into bowls and garnish with fresh herbs.

Nutritional Facts

Calories
148
Fat
5g
Saturated Fat
1g
Sodium
650mg
Carbohydrates
16g
Fiber
3g
Sugar
10g
Protein
19g