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High Protein Tomato Soup

High protein tomato soup made silky smooth by blending white beans right into the base, then stirring in Greek yogurt for a creamy finish. Flavor stays classic with basil, oregano, and a gentle red pepper kick.
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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: 330
Ingredients Equipment Method Notes

Ingredients
  

Tomato soup base
  • 2 can (28 oz each) whole plum tomatoes
  • 1 can (15 oz) white beans, drained For protein; blend for a smooth, creamy texture.
  • 1 onion, diced
  • 5 garlic, minced
  • 4 cup chicken or vegetable broth
  • 0.5 cup Greek yogurt or cream Stir in at the end, off heat.
  • 2 tbsp olive oil
  • 1 tbsp tomato paste
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 0.5 tsp red pepper flakes
  • 1 tbsp honey or sugar
  • 1 fresh basil for serving
  • 0.25 salt and pepper to taste Season to taste.

Equipment

  • 1 Dutch oven

Method
 

Sauté aromatics
  1. Heat the olive oil in a large pot over medium heat, then sauté the onion for 5 minutes until softened and translucent.
  2. Add the garlic and tomato paste, and cook for 2 minutes until fragrant and slightly darker.
Simmer and blend smooth
  1. Add the canned whole plum tomatoes, white beans, broth, dried basil, dried oregano, and red pepper flakes, then bring to a gentle simmer.
  2. Simmer for 20 minutes, then blend completely smooth with an immersion blender until silky with no visible bean pieces.
Finish and serve
  1. Stir in the honey (or sugar) and season with salt and pepper to taste.
  2. Remove from heat, then stir in the Greek yogurt or cream until fully combined and creamy.
  3. Serve hot with fresh basil on top.

Notes

Pro tip: blend while the soup is hot for the smoothest texture, then turn off the heat before adding Greek yogurt or cream to prevent curdling. Refrigerate in a covered container for up to 4 days; reheat gently on the stove. Freezing is not recommended because dairy may change texture after thawing. Dietary swap: use vegetable broth and keep the honey/sugar as-is for a vegetarian option.