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High Protein Tomato Soup

High protein tomato soup made silky-smooth by blending white beans directly into the broth. Creamy Greek yogurt is stirred in at the end for a rich 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: 260
Ingredients Equipment Method Notes

Ingredients
  

Tomato base
  • 2 can (28 oz) whole plum tomatoes Use canned whole plum tomatoes, do not drain.
  • 1 can (15 oz) white beans Drain well before using; blended for protein.
  • 1 onion Dice small so it softens quickly.
  • 5 garlic Minced.
  • 4 cup chicken or vegetable broth Choose chicken for richer flavor or vegetable for vegetarian.
  • 2 tbsp olive oil For sautéing aromatics.
  • 1 tbsp tomato paste Cook briefly to deepen flavor.
  • 1 tsp dried basil Dried herb for classic tomato flavor.
  • 1 tsp dried oregano Use dried oregano.
  • 0.5 tsp red pepper flakes Adjust to taste for heat.
  • 1 tbsp honey or sugar Balances acidity; use honey for a softer sweetness.
  • 0.5 cup Greek yogurt or cream Stir in off heat for creaminess.
  • fresh basil For serving, chopped or torn.
  • salt and pepper To taste.

Equipment

  • 1 cast iron skillet
  • 1 Dutch oven

Method
 

Sauté aromatics
  1. Heat olive oil in a large pot, then sauté the onion for 5 minutes until softened and translucent.
  2. Add the garlic and tomato paste and cook for 2 minutes, stirring often, until fragrant and slightly darkened.
Simmer and blend
  1. Add the whole plum tomatoes, white beans, broth, dried basil, dried oregano, and red pepper flakes to the pot.
  2. Bring to a simmer and cook for 20 minutes, stirring once or twice.
  3. Blend completely smooth using an immersion blender until no bean or tomato chunks remain.
Finish and serve
  1. Stir in the honey or sugar and season with salt and pepper to taste.
  2. Remove from the heat, then stir in Greek yogurt or cream until fully incorporated.
  3. Ladle into bowls and top with fresh basil to serve.

Notes

Pro tip: blend while the soup is hot for a silkier texture, but stir in Greek yogurt or cream only after removing from the heat. Store in an airtight container in the refrigerator for up to 4 days; reheat gently and stir well. Freezing is not recommended because yogurt can change texture when thawed. Dietary swap: use vegetable broth to keep it vegetarian while keeping the same high-protein white bean base.