High Protein Tomato Soup (Printable version)
Protein-packed creamy tomato soup with beans and Greek yogurt for a nourishing, filling meal.
# What You’ll Need:
→ Vegetables
01 - 1 tablespoon olive oil
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 1 large carrot, peeled and diced
05 - 1 celery stalk, diced
→ Tomato Base
06 - 2 cans (28 oz total) diced tomatoes
07 - 2 tablespoons tomato paste
08 - 2 cups low-sodium vegetable broth
→ Protein Boost
09 - 1 can (14 oz) cannellini beans, drained and rinsed
10 - ¾ cup plain Greek yogurt
→ Seasonings
11 - 1 teaspoon dried basil
12 - 1 teaspoon dried oregano
13 - ½ teaspoon smoked paprika
14 - Salt and pepper to taste
→ Garnish
15 - Fresh basil leaves
16 - Additional Greek yogurt for swirling
# How to Make It:
01 - Heat olive oil in a large saucepan over medium heat. Add diced onion, minced garlic, diced carrot, and diced celery. Sauté for 5 to 6 minutes until vegetables are softened and fragrant.
02 - Stir in tomato paste, diced tomatoes with their juices, and vegetable broth. Bring the mixture to a gentle simmer.
03 - Add drained cannellini beans, dried basil, dried oregano, smoked paprika, salt, and pepper. Simmer gently for 15 minutes, stirring occasionally to meld the flavors.
04 - Remove the saucepan from heat. Use an immersion blender to puree the soup until completely smooth, working in batches if using a standard blender.
05 - Return the soup to low heat. Gradually stir in the Greek yogurt until fully incorporated and the soup is heated through. Do not boil.
06 - Adjust salt and pepper to taste. Ladle into bowls and garnish with fresh basil leaves and a swirl of Greek yogurt if desired.
# Expert tips:
01 -
- Greek yogurt is the trick nobody expects and it makes this soup outrageously creamy without a drop of cream.
- At fourteen grams of protein per serving this actually keeps you full until bedtime which is rare for a meatless soup.
- Everything cooks in one pot and blends in minutes so cleanup is almost embarassingly easy.
02 -
- The first time I added yogurt I dumped it all in at once into boiling soup and watched it separate into grainy clumps so always temper it first by mixing a spoonful of hot soup into the yogurt off heat.
- Blending hot soup in a standard blender without venting the lid slightly will decorate your ceiling in orange droplets which I learned the hard and very colorful way.
03 -
- If your soup tastes flat or acidic a tiny pinch of sugar or a squeeze of lemon juice balances everything out instantly.
- Roasting the canned tomatoes under the broiler for ten minutes before starting adds a smoky depth that makes people ask what your secret ingredient is.