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High Protein Tomato Soup

High protein tomato soup with silky blended tomatoes and white beans for extra body and protein. A quick simmer, then an immersion blend makes it smooth, creamy, and comforting with a yogurt 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: 330
Ingredients Equipment Method Notes

Ingredients
  

Tomato soup base
  • 2 can (28 oz each) whole plum tomatoes
  • 1 can (15 oz) white beans, drained drained (for protein)
  • 1 onion, diced
  • 5 cloves garlic, minced
  • 4 cup chicken or vegetable broth
  • 1 tbsp tomato paste
  • 2 tbsp olive oil
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 0.5 tsp red pepper flakes
  • 1 tbsp honey or sugar
  • 0.5 cup Greek yogurt or cream stirred in at end
  • 1 fresh basil for serving
  • 1 salt and pepper to taste

Equipment

  • 1 Dutch oven

Method
 

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

Notes

For the smoothest texture, blend while the soup is hot and briefly pulse until fully silky. Refrigerate leftovers in a sealed container for up to 4 days; reheat gently to protect the yogurt texture. Freezing is not recommended because yogurt can separate. For a dairy-free swap, use a thick unsweetened coconut yogurt instead of Greek yogurt.