Are you ready to whip up a delicious and nutritious meal that the whole family will love? I’m excited to share my recipe for Healthy Tomato Soup with Protein! This delightful dish is not only packed with flavor but also loaded with veggies and protein, making it a perfect choice for quick family dinners. Plus, it’s an excellent addition to your collection of easy pasta recipes! Let’s dive into this simple yet satisfying recipe that can be made in just 30 minutes!
Why You’ll Love This Recipe
- Quick and easy to prepare, perfect for busy weeknights.
- Nutritious and packed with protein, keeping you full and satisfied.
- Versatile and can be paired with various sides or used as a base for other dishes.
- Great for meal prep, making it a fantastic option for those looking for healthy weeknight dinner ideas.
- Kid-friendly and delicious, ensuring everyone at the table will enjoy it!
Ingredients
To make this Healthy Tomato Soup with Protein, you’ll need the following ingredients:
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 can (28 ounces) crushed tomatoes
- 2 cups vegetable broth
- 1 cup cooked lentils or chickpeas (for protein)
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh basil for garnish (optional)
Full ingredient list with measurements is provided in the printable recipe card below.
How to Make the Recipe
Now, let’s get cooking! Follow these simple steps to create your own bowl of comforting tomato soup:
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
- Stir in the minced garlic and cook for an additional minute until fragrant.
- Add the crushed tomatoes, vegetable broth, cooked lentils or chickpeas, dried basil, and oregano. Stir well to combine.
- Bring the mixture to a boil, then reduce the heat and let it simmer for about 15 minutes. This allows all the flavors to meld beautifully!
- Season with salt and pepper to taste. If you prefer a creamier texture, you can blend the soup using an immersion blender until smooth.
Pro Tips for Making the Recipe
Here are some of my favorite tips to ensure your soup turns out perfectly:
- Feel free to add other vegetables like carrots or bell peppers for extra nutrition.
- If you want a spicy kick, add a pinch of red pepper flakes while cooking.
- For a creamier version, stir in a splash of coconut milk or heavy cream just before serving.
- This soup can easily be doubled for larger families or meal prep!
How to Serve
This Healthy Tomato Soup with Protein is delicious on its own, but you can elevate your meal by serving it with:
- Grilled cheese sandwiches for a classic pairing.
- Crusty bread or garlic bread for dipping.
- A side salad for a refreshing contrast.
- Over a bed of creamy garlic pasta for a hearty twist!
Make Ahead and Storage
This soup is perfect for meal prep! You can make it ahead of time and store it in the refrigerator for up to 4 days. Just reheat on the stove when you’re ready to enjoy it. If you want to keep it longer, consider freezing it in individual portions. It will last in the freezer for up to 3 months. Just thaw overnight in the fridge before reheating!
So there you have it! A delightful and healthy tomato soup that’s perfect for quick family dinners and can easily be incorporated into your weeknight dinner ideas. I hope you enjoy making and sharing this recipe as much as I do. Happy cooking!
Healthy Tomato Soup with Protein
Ingredients
Vegetables
- 5 ounces Carrots (Chopped or Baby)
- 1 unit Onion (Chopped)
- 1 can Whole Peeled Tomatoes (28 Ounces)
- 1 tablespoon Olive Oil
- 3 cups Bone Broth (Low/Reduced Sodium)
- 4 teaspoons Minced Garlic
- 5 tablespoons Tomato Paste
- 1.5 teaspoons Oregano
- 4 tablespoons Pesto (Basil)
- 1 cup Cottage Cheese
- to taste Salt
- to taste Black Pepper
Instructions
- Chop carrots and onion.
- Place chopped vegetables and tomatoes on a baking sheet.
- Drizzle with olive oil, salt, and pepper. Roast at 375°F for 50 minutes.
- Blend roasted vegetables, tomatoes, garlic, tomato paste, pesto, and cottage cheese until smooth.
- Simmer the soup over low heat for 15-20 minutes, stirring occasionally.
