Go Back

High Protein Tomato Soup

High protein tomato soup made silky-smooth by blending white beans into the base. This American-style recipe simmers until mellow and finishes with Greek yogurt for a creamy swirl.
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
  

Whole plum tomatoes
  • 2 can (28 oz) whole plum tomatoes
White beans
  • 1 can (15 oz) white beans drained (for protein)
Aromatics
  • 1 onion diced
  • 5 garlic minced
Liquid and seasonings
  • 4 cup chicken or vegetable broth
  • 1 tbsp tomato paste
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 0.5 tsp red pepper flakes
  • 1 tbsp honey or sugar
  • 0.5 salt to taste
  • 0.5 pepper to taste
Creaminess
  • 0.5 cup Greek yogurt or cream stirred in at end
  • 2 tbsp olive oil
Garnish
  • fresh basil for serving

Equipment

  • 1 cast iron skillet

Method
 

Sauté the base
  1. Heat olive oil in a large pot over medium heat, then sauté the onion for 5 minutes until softened and glossy with a light sizzle.
  2. Add the garlic and tomato paste, then cook for 2 minutes, stirring, until fragrant and slightly darker in color.
Simmer and blend
  1. Add the whole plum tomatoes, white beans, broth, dried basil, dried oregano, and red pepper flakes to the pot and bring to a simmer.
  2. Simmer for 20 minutes until the flavors meld, then blend completely smooth with an immersion blender, scraping down any thicker bits.
Finish and serve
  1. Stir in honey and season with salt and pepper, tasting and adjusting until the soup is balanced.
  2. Remove from heat, then stir in Greek yogurt or cream until silky and lightly creamy with no visible streaks.
  3. Serve hot with fresh basil on top, letting the garnish stand out as a bright green contrast.

Notes

For the smoothest texture, blend the soup while it’s hot and scrape the bottom and sides so no beans remain chunky. Store leftovers in the refrigerator for up to 4 days; freeze up to 2 months (for best results, reheat gently and stir well before serving). For a dairy-free option, use plant-based yogurt or cream in the final step to keep it creamy while maintaining protein.