High Protein Tomato Soup (Printable Version)
Creamy tomato soup with white beans and Greek yogurt for a protein-rich, comforting bowl.
# What You'll Need:
→ Vegetables
01 - 1 tablespoon olive oil
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 2 cans (14.5 oz each) diced tomatoes
05 - 2 tablespoons tomato paste
→ Protein Sources
06 - 1 can (14 oz) white beans (cannellini), drained and rinsed
07 - 7 oz plain Greek yogurt (2% or 0%)
08 - 3 cups low-sodium vegetable broth
→ Spices & Seasonings
09 - 1 teaspoon dried basil
10 - 1 teaspoon dried oregano
11 - 1/2 teaspoon smoked paprika
12 - Salt and black pepper, to taste
→ Optional Garnishes
13 - Fresh basil leaves
14 - Greek yogurt swirl
15 - Pumpkin seeds
# Directions:
01 - Heat olive oil in a large pot over medium heat. Add diced onion and cook for 3–4 minutes until translucent and softened.
02 - Add minced garlic to the pot and cook for 1 minute until fragrant, stirring constantly to prevent browning.
03 - Stir in tomato paste and cook for 1 minute, allowing it to caramelize slightly and deepen in color.
04 - Add diced tomatoes, drained white beans, vegetable broth, dried basil, oregano, and smoked paprika. Stir thoroughly to combine all ingredients.
05 - Bring the soup to a gentle boil, then reduce heat to low and simmer uncovered for 15–20 minutes, allowing the flavors to meld together.
06 - Remove the pot from heat. Use an immersion blender to purée the soup directly in the pot until smooth and creamy, or transfer in batches to a countertop blender.
07 - Stir in the Greek yogurt until fully incorporated and the soup reaches a silky consistency. Season with salt and black pepper to taste.
08 - Ladle the soup into bowls and garnish with fresh basil leaves, a swirl of Greek yogurt, and a sprinkle of pumpkin seeds if desired.
# Expert Hints:
01 -
- The white beans blend right into the soup so you forget they are there, but your body gets a serious protein boost.
- It tastes like comfort food but leaves you feeling light and energized instead of ready for a nap.
- Greek yogurt stirred in at the end gives it a creamy richness without a drop of heavy cream.
02 -
- Always let the soup cool slightly before adding the Greek yogurt or it may curdle and look grainy instead of smooth.
- Do not skip the simmer step because that is when the dried herbs soften and the beans break down into the broth.
03 -
- If you do not have an immersion blender work in small batches with a regular blender and never fill it more than halfway with hot liquid.
- A pinch of sugar can rescue a batch made with particularly acidic canned tomatoes.