High Protein Tomato Soup (Printable)
Creamy tomato soup enriched with beans and Greek yogurt for a protein-packed, satisfying meal.
# What You’ll Need:
→ Vegetables
01 - 1 tablespoon olive oil
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 1 large carrot, peeled and diced
05 - 1 celery stalk, diced
→ Tomato Base
06 - 2 cans (28 oz total) diced tomatoes
07 - 2 tablespoons tomato paste
08 - 2 cups low-sodium vegetable broth
→ Protein Boost
09 - 1 can (14 oz) cannellini beans, drained and rinsed
10 - 3/4 cup plain Greek yogurt
→ Seasonings
11 - 1 teaspoon dried basil
12 - 1 teaspoon dried oregano
13 - 1/2 teaspoon smoked paprika
14 - Salt and pepper to taste
→ Garnish
15 - Fresh basil leaves
16 - Additional Greek yogurt for swirling
# Steps:
01 - Heat olive oil in a large saucepan over medium heat. Add the diced onion, minced garlic, diced carrot, and diced celery. Sauté for 5 to 6 minutes until the vegetables are softened and the onion is translucent.
02 - Stir in the tomato paste, diced tomatoes with their juices, and vegetable broth. Bring the mixture to a gentle simmer, stirring to combine.
03 - Add the drained cannellini beans, dried basil, dried oregano, smoked paprika, salt, and pepper. Simmer gently for 15 minutes, stirring occasionally to prevent sticking.
04 - Remove the saucepan from heat. Using an immersion blender, puree the soup directly in the pot until smooth. Alternatively, work in batches with a standard blender, filling only halfway and venting the lid.
05 - Return the soup to low heat. Gradually stir in the Greek yogurt until fully incorporated and heated through. Avoid boiling to prevent the yogurt from curdling.
06 - Adjust salt and pepper to taste. Ladle into bowls and garnish with fresh basil leaves and a swirl of Greek yogurt if desired.
# Expert Advice:
01 -
- The cannellini beans and Greek yogurt quietly pack in fourteen grams of protein per bowl, so you actually stay full until your next meal.
- It comes together in about half an hour with nothing more than a saucepan and a blender.
02 -
- Adding the Greek yogurt off the heat or over very low heat prevents it from curdling, a lesson I learned after ruining an entire pot one impatient evening.
- If using a standard blender instead of an immersion blender, never fill it more than halfway with hot soup and always hold the lid down with a towel to avoid a volcanic kitchen disaster.
03 -
- Toasting the tomato paste for thirty seconds before adding the liquid intensifies its umami depth and makes the whole soup taste like it simmered for hours instead of minutes.
- Reserve a few whole beans before blending and stir them back in at the end for a satisfying textural contrast against the velvety puree.