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High Protein Tomato Soup

High protein tomato soup made by simmering canned tomatoes and white beans, then blending until silky smooth. Swirled Greek yogurt at the end keeps it creamy while boosting protein for a main-dish style soup.
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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
  

Whole plum tomatoes
  • 2 can (28 oz) whole plum tomatoes Canned; use for the soup base.
White beans
  • 1 can (15 oz) white beans Drained; blended in for high protein.
Aromatics and seasonings
  • 1 onion Diced.
  • 5 garlic cloves Minced.
  • 2 tbsp olive oil For sautéing.
  • 1 tbsp tomato paste Adds depth.
  • 1 tsp dried basil For flavoring.
  • 1 tsp dried oregano For flavoring.
  • 0.5 tsp red pepper flakes Adds gentle heat.
  • 1 tbsp honey or sugar Balances acidity.
  • 4 cup chicken or vegetable broth Use whichever you prefer.
Finishing and serving
  • 0.5 cup Greek yogurt or cream Stir in at the end for creaminess.
  • 1 fresh basil For serving.
  • 0.5 tsp salt To taste.
  • 0.5 tsp pepper To taste.

Equipment

  • 1 large pot
  • 1 immersion blender

Method
 

Sauté the base
  1. Heat the 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 tomato paste darkens slightly.
Simmer and blend
  1. Add the whole plum tomatoes, drained white beans, broth, dried basil, dried oregano, and red pepper flakes to the pot, stirring to combine.
  2. Simmer for 20 minutes, then blend completely smooth with an immersion blender until the soup is silky and uniform.
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 incorporated and creamy.
  3. Serve immediately, topping each bowl with fresh basil.

Notes

For the smoothest texture, blend while the soup is hot and blend until no bean bits remain. Store covered in the refrigerator up to 4 days; reheat gently (avoid hard boiling after adding Greek yogurt). Freezing is okay for the soup base without the yogurt/cream—thaw and stir in fresh yogurt/cream after reheating. To make it dairy-free, use a dairy-free yogurt or omit the yogurt and blend in an extra splash of broth for creaminess.