🛒 Ingredients
For the roasted tomato soup
- 1 kg ripe tomatoes, halved
- 1 medium red onion, quartered
- 6–8 garlic cloves
- 1 tbsp extra-virgin olive oil
- 1½ tsp Italian seasoning
- ½ tsp black pepper
- ½ tsp salt
- 2 cups vegetable or chicken broth
- ½ cup low-fat cottage cheese
- ½ cup plain Greek yogurt
- 1 tbsp tomato paste
- ½ tsp chili flakes, optional
- Fresh basil or parsley, for serving
For the high-protein grilled cheese
- 4 slices whole-grain or high-protein bread
- 80–100 g reduced-fat mozzarella or cheddar
- 2 tbsp low-fat cottage cheese
- 1 tsp butter or olive oil
- Black pepper, to taste
👨🍳 Method
1. Roast the vegetables
Preheat oven to 220°C / 425°F. Place tomatoes, onion and garlic on a baking tray. Drizzle with olive oil and sprinkle with Italian seasoning, salt and pepper.
Roast for 30–35 minutes, until the tomatoes are soft, caramelized and slightly charred around the edges.
2. Blend the soup
Transfer the roasted vegetables to a blender. Add the broth and tomato paste. Blend until completely smooth.
Add the cottage cheese and Greek yogurt and blend again until creamy and silky.
Let the roasted vegetables cool for a few minutes before blending with dairy, and be careful when blending hot liquids.
3. Heat gently
Pour the soup into a saucepan and warm over low heat for 3–5 minutes. Don’t boil it after adding the yogurt, as high heat can make the dairy separate.
Taste and adjust salt, pepper and chili flakes.
4. Make the protein grilled cheese
Mix the cottage cheese with a little black pepper. Spread it between two slices of bread and add the shredded cheese.
Heat a skillet over medium-low heat. Lightly butter or oil the outside of the bread and cook for 3–4 minutes per side, pressing gently, until deeply golden and the cheese is melted.
5. Serve
Pour the hot tomato soup into bowls. Add a small swirl of Greek yogurt or cream on top and sprinkle with fresh basil or Italian seasoning.
Serve immediately with the crispy grilled cheese.
💪 Approximate protein
Per serving, assuming 4 servings:
- Soup: ~15–18 g protein
- Grilled cheese: ~20–25 g protein
- Complete meal: ~35–43 g protein per serving
For an even higher-protein version, use high-protein bread and increase the cottage cheese in the soup to ¾ cup.
