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High Protein Tomato Soup

High protein tomato soup made by simmering tomatoes with white beans and blending until silky smooth. Stir in Greek yogurt or cream at the end for a creamy finish without curdling.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Main Dish
Cuisine: American
Calories: 280
Ingredients Equipment Method Notes

Ingredients
  

Base and aromatics
  • 2 can (28 oz) whole plum tomatoes Whole plum tomatoes, canned.
  • 1 can (15 oz) white beans Drained; use for blended protein.
  • 1 onion Diced onion.
  • 5 clove garlic Minced garlic.
  • 2 tbsp olive oil For sautéing.
  • 1 tbsp tomato paste For deeper tomato flavor.
Soup and seasoning
  • 4 cup chicken or vegetable broth Use whichever you prefer.
  • 1 tsp dried basil Dried basil for aroma.
  • 1 tsp dried oregano Dried oregano for warmth.
  • 0.5 tsp red pepper flakes Adjust heat to taste.
  • 1 tbsp honey or sugar Balances acidity.
  • 0.25 tsp salt To taste.
  • 0.25 tsp pepper To taste.
Finishing and serving
  • 0.5 cup Greek yogurt or cream Stir in after removing from heat.
  • 1 fresh basil For serving.

Equipment

  • 1 Dutch oven
  • 1 immersion blender

Method
 

Sauté the aromatics
  1. Heat 2 tablespoons olive oil in a large pot over medium heat, then sauté the diced onion for 5 minutes until softened.
  2. Add the minced garlic and 1 tablespoon tomato paste, then cook for 2 minutes, stirring, until fragrant.
Simmer and blend
  1. Add the canned whole plum tomatoes, drained white beans, 4 cups chicken or vegetable broth, dried basil, dried oregano, and red pepper flakes to the pot and bring to a simmer.
  2. Simmer for 20 minutes, then blend completely smooth with an immersion blender.
Finish and serve
  1. Remove the pot from heat, then stir in 1/2 cup Greek yogurt or cream until fully incorporated.
  2. Stir in honey or sugar, then season with salt and pepper to taste.
  3. Serve with fresh basil on top.

Notes

Pro tip: Blend while the soup is hot, but add Greek yogurt or cream only after removing from the heat to keep the texture creamy. Store in an airtight container in the refrigerator for up to 4 days; reheat gently to avoid over-thickening. Freezing is not recommended due to dairy texture. Dietary swap: use vegetable broth and opt for Greek yogurt to keep it vegetarian and still high-protein.