Go Back

High Protein Tomato Soup

High protein tomato soup made silky-smooth by blending white beans right into the pot. A vibrant tomato base simmers with aromatics, then finishes with Greek yogurt for a creamy swirl.
Print Recipe Pin Recipe
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
  

Whole plum tomatoes
  • 2 can (28 oz) whole plum tomatoes
White beans for protein
  • 1 can (15 oz) white beans drained
Aromatics and aromatics
  • 1 onion diced
  • 5 garlic minced
Broth
  • 4 cup chicken or vegetable broth
Creamy finish
  • 0.5 cup Greek yogurt or cream stirred in at end
Olive oil and tomato base
  • 2 tbsp olive oil
  • 1 tbsp tomato paste
Herbs and heat
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 0.5 tsp red pepper flakes
Sweetener
  • 1 tbsp honey or sugar
Fresh basil
  • 1 fresh basil for serving
Seasoning
  • 1 salt and pepper to taste

Equipment

  • 1 large pot
  • 1 Immersion blender

Method
 

Sauté aromatics
  1. Heat the olive oil in a large pot, then sauté the onion for 5 minutes until softened.
  2. Add the garlic and tomato paste and cook for 2 minutes, stirring, until fragrant.
Simmer and blend
  1. Add the whole plum tomatoes, white beans, broth, dried basil, dried oregano, and red pepper flakes.
  2. Simmer for 20 minutes until the tomatoes break down, then blend completely smooth with an immersion blender.
Finish and serve
  1. Stir in honey and season with salt and pepper.
  2. Remove from heat and stir in the Greek yogurt or cream until the soup turns creamy.
  3. Serve hot, topped with fresh basil.

Notes

Pro tip: blend thoroughly after the 20-minute simmer for a truly silky texture—if it’s too thick, loosen with a splash of broth. Refrigerate in a sealed container for up to 4 days; reheat gently over low heat to avoid graininess from yogurt. Freezing is not recommended due to dairy texture changes. For a dairy-free version, use a dairy-free cream or omit the yogurt and swirl in olive oil instead.