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High Protein Tomato Soup

High protein tomato soup blended until silky smooth with white beans for body and extra protein. Simmer, then use an immersion blender to create a creamy red soup that’s finished with Greek yogurt for a tangy richness.
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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
  

Canned tomatoes and soup base
  • 2 can (28 oz) whole plum tomatoes Use canned whole plum tomatoes, including juice.
  • 1 can (15 oz) white beans Drain well; blend in for protein and a smooth texture.
  • 1 onion Dice for quick sauté.
  • 5 cloves garlic Minced.
  • 4 cup chicken or vegetable broth Choose chicken for deeper savory flavor or vegetable for vegetarian.
  • 2 tbsp olive oil
  • 1 tbsp tomato paste Cook with garlic to mellow and concentrate flavor.
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 0.5 tsp red pepper flakes Adjust for heat tolerance.
  • 1 tbsp honey or sugar Balances acidity.
  • 0.5 cup Greek yogurt or cream Stir in off the heat to prevent curdling.
  • 1 fresh basil For serving.
  • 1 salt and pepper to taste Season to your preference.

Equipment

  • 1 large pot
  • 1 Immersion blender

Method
 

Sauté aromatics
  1. Heat 2 tablespoons olive oil in a large pot over medium heat. Sauté the diced onion for 5 minutes, until softened, with a glossy look.
  2. Add the minced garlic and 1 tablespoon tomato paste to the pot. Cook for 2 minutes, stirring constantly, until fragrant and slightly darkened.
Simmer and blend
  1. Add the whole plum tomatoes, drained white beans, 4 cups broth, dried basil, dried oregano, and red pepper flakes to the pot. Bring to a simmer over medium-high heat.
  2. Simmer for 20 minutes, stirring occasionally, until the flavors meld and the tomatoes look broken down. Blend completely smooth with an immersion blender until no bean pieces remain.
Finish and serve
  1. Turn off the heat and stir in honey or sugar. Season with salt and pepper to taste, and keep the soup glossy and well blended.
  2. Let the soup cool for 1-2 minutes off the heat, then stir in the Greek yogurt or cream until silky. Serve hot, topped with fresh basil.

Notes

For the smoothest texture, blend long enough that the white beans disappear completely—then stop heat before adding Greek yogurt. Store in an airtight container in the refrigerator up to 4 days; freeze up to 2 months (for best texture, reheat gently and avoid boiling after thawing). For a dairy-free option, use a plain dairy-free yogurt or coconut cream substitute; the flavor will stay tomato-forward.