Go Back

High Protein Tomato Soup

High protein tomato soup made smooth by blending white beans right into a silky tomato base. Rich, vibrant plum tomatoes simmered with herbs and broth for a hearty, creamy texture.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Main Dish
Cuisine: American
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

Tomato soup base
  • 2 can (28 oz) whole plum tomatoes
  • 1 can (15 oz) white beans Drained (for protein).
  • 1 onion Diced.
  • 5 clove garlic Minced.
  • 4 cup chicken or vegetable broth
  • 1 tbsp tomato paste
  • 2 tbsp olive oil
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 0.5 tsp red pepper flakes
  • 1 tbsp honey or sugar
  • 0.5 cup Greek yogurt or cream Stirred in at end.
  • fresh basil For serving.
  • salt and pepper To taste.

Equipment

  • 1 Dutch oven

Method
 

Sauté aromatics
  1. Heat the olive oil in a large pot over medium heat, then sauté the onion for 5 minutes until softened and fragrant.
  2. Add the garlic and tomato paste, then cook for 2 minutes, stirring constantly until the tomato paste darkens slightly.
Simmer and blend
  1. Add the whole plum tomatoes, white beans, broth, dried basil, dried oregano, and red pepper flakes to the pot.
  2. Simmer for 20 minutes, then blend completely smooth with an immersion blender.
Finish and serve
  1. Stir in the honey or sugar, then season with salt and pepper to taste.
  2. Remove from heat, then stir in the Greek yogurt or cream until fully combined and creamy.
  3. Ladle into bowls and serve with fresh basil on top.

Notes

Pro tip: blend the soup thoroughly while it’s hot for the smoothest texture, and avoid boiling after adding Greek yogurt or cream so it stays silky. Store leftovers in an airtight container in the refrigerator for up to 4 days. Freezing is not recommended because dairy can change texture after thawing. For a dairy-free option, use unsweetened plant-based yogurt or a plain cashew cream stirred in off the heat.