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High Protein Tomato Soup

High protein tomato soup with blended white beans for a silky, smooth texture. A quick sauté and simmer yield a vibrant red soup, finished with Greek yogurt or cream for 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: 360
Ingredients Equipment Method Notes

Ingredients
  

whole plum tomatoes
  • 2 can (28 oz) whole plum tomatoes Use whole plum tomatoes in cans.
white beans
  • 1 can (15 oz) white beans Drain well; blended to add protein and body.
onion
  • 1 onion Dice for even sautéing.
garlic
  • 5 clove garlic Minced.
chicken or vegetable broth
  • 4 cup chicken or vegetable broth Choose chicken or vegetable for preferred flavor.
Greek yogurt or cream
  • 0.5 cup Greek yogurt or cream Stir in off the heat to keep the soup smooth.
olive oil
  • 2 tbsp olive oil
tomato paste
  • 1 tbsp tomato paste
dried basil
  • 1 tsp dried basil
dried oregano
  • 1 tsp dried oregano
red pepper flakes
  • 0.5 tsp red pepper flakes
honey or sugar
  • 1 tbsp honey or sugar Balances acidity.
fresh basil
  • 1 fresh basil For serving.
salt
  • 1 salt To taste.
black pepper
  • 1 black pepper To taste.

Equipment

  • 1 large pot
  • 1 immersion blender

Method
 

Sauté aromatics
  1. Heat the olive oil in a large pot over medium heat; add the onion and sauté for 5 minutes, stirring, until softened and fragrant.
  2. Add the garlic and tomato paste, then cook for 2 minutes, stirring constantly until the paste darkens slightly and smells toasted.
Simmer and blend
  1. Add the whole plum tomatoes, white beans, broth, dried basil, dried oregano, and red pepper flakes, then bring to a simmer.
  2. Simmer for 20 minutes, stirring occasionally, until the tomatoes break down and the soup looks thick.
  3. Blend the soup completely smooth with an immersion blender; keep blending until no tomato skins or bean pieces remain.
Finish and serve
  1. Stir in the honey and season with salt and pepper to taste, then taste and adjust as needed for balance.
  2. Remove from heat and stir in the Greek yogurt or cream until fully incorporated and silky, without any curdled bits.
  3. Serve hot, topped with fresh basil to finish.

Notes

Pro tip: blend the soup right after simmering so the white beans create a truly smooth texture. Store leftovers in the refrigerator up to 4 days; reheat gently over low heat and don’t boil after adding the yogurt/cream. Freezing is yes, but for best texture, freeze before stirring in the Greek yogurt/cream and add it after reheating. For a dairy-free swap, use a dairy-free cream or simply omit the yogurt/cream and add a splash of broth to keep the texture creamy.