High Protein Tomato Soup (Print Version)
Creamy tomato soup boosted with white beans and Greek yogurt for a protein-rich, comforting meal.
# What You Need:
→ Vegetables
01 - 1 tablespoon olive oil
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 28 oz (2 x 14 oz cans) diced tomatoes
05 - 2 tablespoons tomato paste
→ Protein Sources
06 - 1 can (14 oz) white beans (cannellini), drained and rinsed
07 - 7 oz plain Greek yogurt (2% or 0%)
08 - 3 cups low-sodium vegetable broth
→ Spices & Seasonings
09 - 1 teaspoon dried basil
10 - 1 teaspoon dried oregano
11 - 1/2 teaspoon smoked paprika
12 - Salt and black pepper, to taste
→ Optional Garnishes
13 - Fresh basil leaves
14 - Greek yogurt swirl
15 - Pumpkin seeds
# Directions:
01 - Heat olive oil in a large pot over medium heat. Add the diced onion and cook for 3 to 4 minutes, stirring occasionally, until softened and translucent.
02 - Add the minced garlic to the pot and cook for 1 minute, stirring constantly, until fragrant.
03 - Stir in the tomato paste and cook for 1 minute, allowing it to caramelize slightly and deepen in color.
04 - Add the diced tomatoes, drained white beans, vegetable broth, dried basil, dried oregano, and smoked paprika. Stir thoroughly to combine all ingredients.
05 - Bring the mixture to a gentle boil, then reduce the heat to low. Simmer uncovered for 15 to 20 minutes, allowing the flavors to meld and the soup to thicken slightly.
06 - Remove the pot from heat. Use an immersion blender to puree the soup directly in the pot until smooth and creamy. Alternatively, transfer the soup in batches to a countertop blender and blend until silky.
07 - Stir in the Greek yogurt until fully incorporated and the soup is creamy throughout. Season with salt and black pepper to taste.
08 - Ladle the hot soup into serving bowls. Garnish with fresh basil leaves, a swirl of Greek yogurt, and a sprinkle of pumpkin seeds if desired. Serve immediately.
# Expert Tips:
01 -
- The white beans blend right into the soup so even picky eaters who swear they hate legumes will never know they are there.
- Greek yogurt stirred in at the end creates a silky, restaurant quality texture without a single drop of heavy cream.
02 -
- Always temper the Greek yogurt by stirring a small ladle of hot soup into it first before adding it back to the pot, or you will end up with an unpleasant lumpy texture that no amount of blending can fix.
- The soup thickens considerably as it cools and sits overnight, so add a splash of broth when reheating leftovers to bring it back to the perfect consistency.
03 -
- Roast your garlic cloves in their skins while the onion softens, then squeeze the soft caramelized cloves into the soup before blending for an incredibly sweet and mellow garlic flavor that raw minced garlic cannot match.
- Reserve a few whole white beans before blending and scatter them on top of each bowl as a garnish so people can see the protein source they are about to enjoy.