High Protein Tomato Soup (Printable)
Creamy tomato soup with white beans and Greek yogurt, rich in protein and ready in 35 minutes.
# What You'll Need:
→ Vegetables
01 - 1 tablespoon olive oil
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 2 cans (14.5 oz each) 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 3–4 minutes, stirring occasionally, until soft and translucent.
02 - Add the minced garlic to the pot and cook for 1 minute until fragrant, being careful not to let it brown.
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, oregano, and smoked paprika. Stir everything together until well combined.
05 - Bring the mixture to a gentle boil, then reduce the heat to low. Simmer uncovered for 15–20 minutes, allowing the flavors to meld and the soup to thicken slightly.
06 - Remove the pot from heat. Use an immersion blender to purée the soup directly in the pot until smooth and creamy, or transfer in batches to a countertop blender and blend until silky.
07 - Stir in the Greek yogurt until fully incorporated and the soup is uniformly creamy. Season with salt and black pepper to taste.
08 - Ladle the hot soup into bowls. Garnish with fresh basil leaves, a swirl of Greek yogurt, and a sprinkle of pumpkin seeds if desired.
# Expert Tips:
01 -
- The white beans blend right into the soup so you get a creamy texture without a drop of cream.
- Greek yogurt stirred in at the end adds a tangy richness that makes it feel indulgent while keeping things light.
- It comes together in about half an hour from pantry staples you probably already have.
02 -
- Always let the soup come off the heat before adding Greek yogurt or it can curdle and look grainy instead of smooth.
- The soup thickens considerably as it sits, so add a splash of broth when reheating leftovers to loosen it back up.
03 -
- Rinse the canned beans thoroughly until no foam remains because that foam carries the metallic taste people blame on beans.
- A pinch of sugar added with the tomatoes can rescue a batch that tastes too acidic without throwing off the nutrition.