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High Protein Tomato Soup

High protein tomato soup made silky-smooth with blended white beans and a finishing swirl of Greek yogurt. Simmered with plum tomatoes, aromatics, and herbs for a rich, comforting American main dish.
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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: 260
Ingredients Equipment Method Notes

Ingredients
  

High Protein Tomato Soup
  • 2 can (28 oz) whole plum tomatoes Use undrained.
  • 1 can (15 oz) white beans Drain well; blend for protein and creaminess.
  • 1 onion Diced.
  • 5 garlic Minced.
  • 4 cup chicken or vegetable broth Choose based on preference.
  • 0.5 cup Greek yogurt or cream Stir in off the heat.
  • 2 tbsp olive oil
  • 1 tbsp tomato paste
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 0.5 tsp red pepper flakes Adjust to taste.
  • 1 tbsp honey or sugar Adds balance; use either.
  • 1 fresh basil For serving.
  • 0.25 tsp salt and pepper Add to taste.

Equipment

  • 1 Dutch oven
  • 1 Immersion blender

Method
 

Sauté aromatics
  1. Heat the olive oil in a large pot over medium heat and sauté the onion for 5 minutes, until softened and lightly translucent.
  2. Add the garlic and tomato paste and cook for 2 minutes, stirring, until fragrant and slightly darkened at the edges.
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, then blend completely smooth with an immersion blender until silky.
Finish and serve
  1. Stir in the honey and season with salt and pepper to taste.
  2. Remove from the heat and stir in the Greek yogurt or cream until fully incorporated.
  3. Serve hot, topped with fresh basil.

Notes

For the smoothest texture, blend while the soup is hot but off a vigorous boil to prevent splatter. Refrigerate leftovers up to 4 days; reheat gently over low heat (avoid hard boiling to protect the yogurt). Freezing is okay, but yogurt may separate slightly—stir well after reheating. For a dairy-free option, use a non-dairy yogurt alternative or omit the yogurt and increase broth slightly for body.