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High Protein Tomato Soup

High protein tomato soup blended smooth with white beans for body and protein. Silky tomato flavor simmered until thick, then finished with Greek yogurt or cream for a rich, creamy swirl.
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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: 320
Ingredients Equipment Method Notes

Ingredients
  

Tomatoes
  • 2 can (28 oz) whole plum tomatoes Use whole plum tomatoes for a smoother blend and classic tomato flavor.
Beans for protein
  • 1 can (15 oz) white beans, drained Blend into the soup so the protein increases without changing the tomato taste.
Aromatics
  • 1 onion, diced
  • 5 garlic, minced
Broth
  • 4 cup chicken or vegetable broth Choose chicken broth for a deeper savory flavor, or vegetable for vegetarian.
Creamy finish
  • 1 cup Greek yogurt or cream Stir in off the heat to keep it smooth and prevent curdling.
Cooking oil and tomato depth
  • 2 tbsp olive oil
  • 1 tbsp tomato paste Cook it with the aromatics to mellow its raw taste.
Herbs and heat
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 0.5 tsp red pepper flakes Adjust to taste for mild to spicy.
Sweetener balance
  • 1 tbsp honey or sugar Balances acidity and rounds out tomato flavor.
Seasoning
  • 0.25 salt and pepper to taste Season after simmering and again after adding the dairy, if needed.
Serving garnish
  • 0.25 fresh basil for serving

Equipment

  • 1 Dutch oven

Method
 

Sauté the base
  1. Heat olive oil in a large pot over medium heat, then sauté the diced onion for 5 minutes until softened and lightly translucent.
  2. Add the minced garlic and tomato paste, then cook for 2 minutes, stirring, until fragrant and the paste darkens slightly.
Simmer
  1. Add whole plum tomatoes, drained white beans, broth, dried basil, dried oregano, and red pepper flakes, then bring the mixture to a simmer.
  2. Simmer for 20 minutes, stirring occasionally, until the tomatoes are fully heated through and the flavors meld.
Blend and season
  1. Blend completely smooth using an immersion blender until no bean or tomato chunks remain.
  2. Stir in the honey (or sugar) and season with salt and pepper to taste.
Finish and serve
  1. Remove from heat, then stir in the Greek yogurt or cream until the soup turns silky and creamy.
  2. Serve with fresh basil on top.

Notes

For the smoothest texture, blend right after simmering while the soup is hot, then add dairy only after removing from the heat. Store leftovers in the refrigerator up to 4 days; reheat gently over low heat to avoid separating. Freezing is not recommended due to dairy, but you can make it dairy-free by skipping the Greek yogurt/cream and using extra broth or beans for thickness.