High Protein Tomato Soup (Printable)

Creamy tomato soup loaded with beans and Greek yogurt for a protein-rich, comforting meal.

# What You’ll Need:

→ Vegetables

01 - 1 tablespoon olive oil
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 1 large carrot, peeled and diced
05 - 1 celery stalk, diced

→ Tomato Base

06 - 2 cans (28 oz total) diced tomatoes
07 - 2 tablespoons tomato paste
08 - 2 cups low-sodium vegetable broth

→ Protein Boost

09 - 1 can (14 oz) cannellini beans, drained and rinsed
10 - 3/4 cup plain Greek yogurt

→ Seasonings

11 - 1 teaspoon dried basil
12 - 1 teaspoon dried oregano
13 - 1/2 teaspoon smoked paprika
14 - Salt and pepper to taste

→ Garnish (optional)

15 - Fresh basil leaves
16 - Additional Greek yogurt for swirling

# Directions:

01 - Heat olive oil in a large saucepan over medium heat. Add the diced onion, minced garlic, diced carrot, and diced celery. Cook for 5 to 6 minutes, stirring occasionally, until the vegetables are softened and fragrant.
02 - Stir in the tomato paste, diced tomatoes with their juices, and vegetable broth. Bring the mixture to a gentle simmer.
03 - Add the drained cannellini beans, dried basil, dried oregano, smoked paprika, salt, and pepper. Stir well to combine and let the soup simmer gently for 15 minutes, stirring occasionally to prevent sticking.
04 - Remove the saucepan from heat. Using an immersion blender, puree the soup directly in the pot until smooth. Alternatively, transfer the soup in batches to a standard blender and blend until silky, then return to the pot.
05 - Return the soup to low heat. Gradually stir in the Greek yogurt until fully incorporated and the soup is heated through. Avoid boiling to prevent the yogurt from curdling.
06 - Taste and adjust the seasoning with additional salt and pepper as needed. Ladle into bowls and garnish with fresh basil leaves and a swirl of Greek yogurt if desired. Serve hot.

# Expert Suggestions:

01 -
  • The blended cannellini beans and Greek yogurt make this absurdly creamy without a drop of heavy cream.
  • It genuinely keeps you full for hours, which regular tomato soup never manages to do.
  • You probably have almost everything sitting in your pantry right now.
02 -
  • Never add the Greek yogurt to a boiling pot or it will curdle and look broken, always pull it off the heat first.
  • Rinse the cannellini beans thoroughly under cold water to remove the starchy liquid that can make the soup taste tinny.
  • This soup thickens considerably as it sits, so add a splash of broth when reheating leftovers.
03 -
  • Temper the Greek yogurt by stirring a ladle of hot soup into it first, then pour the mixture back into the pot for a perfectly smooth result every time.
  • Let the tomato paste cook in the oil for 30 seconds before adding liquids to unlock a deeper, richer flavor you cannot get any other way.

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