Creamy High Protein Tomato Soup and Pasta
A creamy, flavorful, and protein-packed meal that is perfect for cozy dinners or light lunches. This recipe offers two delicious options using one base: a comforting High Protein Tomato Soup or Creamy High Protein Pasta. Packed with wholesome ingredients like whole wheat pasta, paneer or tofu, and fresh veggies, this dish is both nutritious and satisfying.
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Ingredients
Whole wheat pasta1cup
Tomatoes (halved)1cup
Paneer (cottage cheese) or tofu (cubed)1/2cup
Hung curd1/4cup
Olive oil1tbsp
Garlic (chopped)4clove
Onion (chopped)1
Mixed bell peppers1cup
Oregano1tsp
Chilli flakes1/2tsp- Salt (to taste)
Black pepper1/2tsp- Fresh basil / mint leaves (optional)
Grated cheese (optional)1tbsp
Nutrition (per serving)
Calories
260.0kcal (13%)
Protein
14.0g (28%)
Carbs
30.0g (10.91%)
Sugars
4.0g (8%)
Healthy Fat
6.2g
Unhealthy Fat
3.0g
% Daily Value based on a 2000 calorie diet
How to make Creamy High Protein Tomato Soup and Pasta
Air Fry Veggies
- Step 1
Add capsicum, onion, tomato, garlic, salt, olive oil, and basil leaves in a bowl.
- Step 2
Air fry at 180°C for 10 minutes until roasted and soft.
- Step 3
Let it cool down.
Boil Pasta
- Step 1
Boil pasta with a little salt and oil.
- Step 2
Strain and keep aside.
Make the Base
- Step 1
Transfer air-fried veggies to a blender.
- Step 2
Add paneer, hung curd, and ½ cup water.
- Step 3
Blend until smooth and creamy.
Cook the Sauce / Soup
- Step 1
Pour the puree into a pan.
- Step 2
Add salt, chilli flakes, black pepper, and oregano.
- Step 3
Cook for a few minutes till it thickens slightly.
For Soup
- Step 1
Serve hot as a comforting High Protein Tomato Soup.
For Pasta
- Step 1
Add boiled pasta to the sauce.
- Step 2
Cook for 2–3 minutes and serve as Creamy High Protein Pasta.
Nutrition (per serving)
Nutrition (per serving)
Calories
260.0kcal (13%)
Protein
14.0g (28%)
Carbs
30.0g (10.91%)
Sugars
4.0g (8%)
Healthy Fat
6.2g
Unhealthy Fat
3.0g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Use chickpea or lentil pasta for extra protein.
Add grilled tofu or edamame for a vegan boost.
Top with grated cheese or chilli oil for extra flavor.
FAQS
Can I use tofu instead of paneer?
Yes, tofu is a great alternative to paneer and works well in this recipe.
How can I make this recipe vegan?
Use tofu instead of paneer and replace hung curd with a plant-based yogurt.
Can I use regular pasta instead of whole wheat pasta?
Yes, you can use regular pasta, but whole wheat pasta adds more fiber and nutrients.
Can I make this recipe gluten-free?
Yes, use gluten-free pasta and ensure all other ingredients are gluten-free.
How can I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat before serving.
Suman Yadav
(@sumansauthenticrecipe)
Kitchen/cooking 🥘Authentic Recipe 🍱Everyday Lunch Thali ideas 👌Easy | Quick | Food Hack | Healthy Recipe
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