Main meal€

Creamy Tomato Soup with Cottage Cheese

Enjoy a rich and creamy tomato soup that, thanks to cottage cheese, is packed with protein. The perfect healthy meal for a quick lunch or dinner.

Prep time
5 min
Cook time
15 min
Total time
20 min
Servings
2

Recipe

WHOLE PEELED PLUM TOMATOES PELATI
800 g
Cottage cheese, full fat, large or small curd
200 g
Soup, SWANSON, vegetable broth
250 ml
Onions, yellow, raw
1 medium
Garlic, raw
2 clove
Oil, olive, extra virgin
1 tbsp
Spices, oregano, dried
1 tsp
Salt, table, iodized
1 pinch
Spices, pepper, black
1 pinch

Per servingTotal
Calories:275 kcal550 kcal
Protein:18 g36 g
Carbohydrates:21 g42 g
Fat:13 g26 g
Micronutrients
Sugar:20.3 g40.6 g
Saturated fat:3 g5.9 g
Cholesterol:17 mg34 mg
Sodium:805 mg1610 mg
Potassium:274.7 mg549.3 mg
Calcium:141.1 mg282.1 mg
Iron:2.6 mg5.1 mg
Magnesium:22 mg43.9 mg
Zinc:0.7 mg1.3 mg
Phosphorus:190 mg380 mg
Vitamin C:46.8 mg93.6 mg
Vitamin A:56.7 µg113.3 µg
Vitamin D:0.1 µg0.2 µg
Vitamin B12:0.5 µg0.9 µg

Instructions

1
Heat olive oil in a pot and sauté the chopped onion until translucent. Add the garlic and sauté for another 1 minute until fragrant.
2
Pour the tomato passata and vegetable stock into the pot. Season with oregano, salt and pepper.
3
Bring the soup to a boil, then reduce the heat and cook covered for about 10 minutes to let the flavors combine.
4
Remove the pot from the heat and add the cottage cheese to the soup.
5
Blend everything directly in the pot with an immersion blender until the soup becomes completely smooth, creamy and evenly colored.
6
If needed, briefly reheat the soup and serve.

Nutritional benefits

Due to the high protein content from the cottage cheese, this meal supports the maintenance of muscle mass and provides a long-lasting feeling of fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.