High Protein Tomato Soup (Printable Version)
Creamy tomato soup with white beans and Greek yogurt, delivering 13g protein per serving in just 35 minutes.
# Ingredient List:
→ Vegetables
01 - 1 tablespoon olive oil
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 2 cans (14.5 oz each) diced tomatoes
05 - 2 tablespoons tomato paste
→ Protein Sources
06 - 1 can (14 oz) white beans (cannellini), drained and rinsed
07 - 7 oz plain Greek yogurt (2% or 0%)
08 - 3 cups low-sodium vegetable broth
→ Spices & Seasonings
09 - 1 teaspoon dried basil
10 - 1 teaspoon dried oregano
11 - 1/2 teaspoon smoked paprika
12 - Salt and black pepper, to taste
→ Optional Garnishes
13 - Fresh basil leaves
14 - Greek yogurt swirl
15 - Pumpkin seeds
# How to Make:
01 - Heat olive oil in a large pot over medium heat. Add the diced onion and cook for 3 to 4 minutes until softened and translucent.
02 - Add the minced garlic and stir for 1 minute until fragrant, being careful not to let it brown.
03 - Stir in the tomato paste and cook for 1 minute, allowing it to caramelize slightly and deepen in color.
04 - Add the diced tomatoes, drained white beans, vegetable broth, dried basil, oregano, and smoked paprika. Stir thoroughly to combine all ingredients.
05 - Bring the mixture to a gentle boil, then reduce the heat to low and simmer uncovered for 15 to 20 minutes, allowing the flavors to meld and the soup to thicken slightly.
06 - Remove the pot from heat. Use an immersion blender to puree the soup directly in the pot until smooth and creamy. Alternatively, transfer the soup in batches to a countertop blender and blend until silky.
07 - Stir in the Greek yogurt until fully incorporated and the soup reaches a creamy, uniform consistency. Season with salt and black pepper to taste.
08 - Ladle the soup into bowls and garnish with fresh basil leaves, a swirl of Greek yogurt, and a sprinkle of pumpkin seeds if desired.
# Expert Tips:
01 -
- The white beans disappear entirely when you blend them, turning a simple tomato soup into something secretly filling and nutritious.
- Greek yogurt stirred in at the end gives it a creamy richness without a single drop of heavy cream.
02 -
- Always let the soup cool slightly before blending, because hot soup in a sealed blender can create pressure and splatter everywhere.
- Add the yogurt off the heat and stir gently to prevent it from curdling or separating.
03 -
- Rinsing the beans thoroughly under cold water removes the starchy liquid that can make your soup taste muddy.
- A tiny drizzle of good olive oil on top of each bowl right before serving adds a finishing touch that makes it taste restaurant worthy.