HIGH-PROTEIN HIGH-FIBER ROASTED TOMATO SOUP

35 mins
Serves 4
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Directions

  1. 1Preheat oven to 400 °F (200 °C).
  2. 2Chop tomatoes, red bell pepper, yellow onion, and carrots.
  3. 3Arrange chopped tomatoes, onion, garlic, carrots, and bell pepper on a parchment-lined sheet pan.
  4. 4Drizzle olive oil over the vegetables.
  5. 5Season with sea salt and black pepper.
  6. 6Roast for 35-40 minutes.
  7. 7Once roasted, pull out the garlic heads and transfer the roasted vegetables to a pot.
  8. 8Once the garlic has cooled slightly, squeeze the roasted cloves out of their skins and add them to the pot.
  9. 9Add cannellini beans, low-sodium vegetable or chicken broth, low-fat cottage cheese, tomato paste, and dried Italian seasoning to the pot.
  10. 10Blend until completely smooth and creamy using an immersion blender.
  11. 11Taste and adjust seasoning with more salt, pepper, or herbs as needed.
  12. 12Prepare grilled cheese by grating sharp cheddar cheese onto sourdough bread and toasting on a griddle.
  13. 13Serve the soup in bowls, topping with cream, a drizzle of olive oil, sea salt, and fresh basil.
  14. 14Serve the soup with warm grilled cheese.

Ingredients

  • 6 medium tomatoes
  • 1 large chop red bell pepper
  • 1 medium yellow onion
  • 2 full bulbs garlic
  • 2 medium carrots
  • 2 tbsp olive oil or avocado oil
  • 1 tsp sea salt
  • 0.5 tsp black pepper
  • 1 can (15-oz) cannellini beans, drained and rinsed
  • 1 cup low-sodium vegetable or chicken broth
  • 0.5 cup low-fat cottage cheese
  • 1.5 tbsp tomato paste
  • Dried Italian seasoning (basil, oregano, thyme, parsley)
  • Fresh basil or parsley
  • cream
  • sourdough
  • raw sharp cheddar

Equipment

knifecutting boardsheet panparchment paperovenpotimmersion blendergratergriddle

Tips

  • Grilled cheese can also be incredibly nourishing when you make it with quality ingredients — I like local sourdough & raw sharp cheddar the best!!
  • You can substitute 2 pints of cherry tomatoes for the 6 medium tomatoes.