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High Protein Tomato Soup

High protein tomato soup made silky smooth by blending white beans into a vibrant red tomato base. Simmered until fragrant and finished with Greek yogurt for a creamy swirl.
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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 aromatics
  • 2 can (28 oz) whole plum tomatoes Use whole plum tomatoes for the best thick, vibrant tomato flavor.
  • 1 onion Dice for even sautéing.
  • 5 cloves garlic Minced for quick flavor release.
  • 2 tbsp olive oil
  • 1 tbsp tomato paste Cook briefly to deepen flavor.
Soup base
  • 4 cup chicken or vegetable broth Choose broth to match your dietary preference.
  • 1 can (15 oz) white beans, drained Blended for protein and creaminess.
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 0.5 tsp red pepper flakes Adjust to taste.
  • 1 tbsp honey or sugar Balances acidity.
  • 0.25 fresh basil for serving For topping right before serving.
  • 1 salt and pepper to taste Season at the end for best balance.
Creamy finish
  • 0.5 cup Greek yogurt or cream Stir in off the heat to prevent curdling.

Equipment

  • 1 Dutch oven
  • 1 immersion blender

Method
 

Sauté aromatics
  1. Heat the olive oil in a large pot over medium heat, then sauté the diced onion for 5 minutes until softened and fragrant. Add the minced garlic and tomato paste and cook for 2 minutes, stirring constantly so the paste darkens slightly.
Simmer
  1. Add the whole plum tomatoes, drained white beans, broth, dried basil, dried oregano, and red pepper flakes to the pot. Bring to a simmer and cook for 20 minutes, stirring occasionally as the flavors meld.
Blend smooth
  1. Turn off the heat, then use an immersion blender to blend the soup completely smooth. Blend carefully until no bean or tomato pieces remain, for a silky texture.
Finish and serve
  1. Stir in the honey or sugar, then season with salt and pepper to taste. Adjust sweetness and salt until the flavor pops.
  2. Let the soup cool slightly off heat, then stir in the Greek yogurt or cream until fully incorporated. Serve hot topped with fresh basil.

Notes

Pro tip: Blend right after simmering for the smoothest texture, then stir in dairy only after the heat is off (or after it cools a minute) to prevent curdling. Store in an airtight container in the refrigerator up to 4 days; reheat gently. Freezing is yes—freeze without the yogurt/cream, then stir it in after reheating for best texture. For a dairy-free swap, use full-fat coconut milk or a plant-based yogurt alternative instead of Greek yogurt/cream.