High Protein Tomato Soup (Printable)

Creamy tomato soup blended with white 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 - 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 & Flavorings

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 It:

01 - Heat olive oil in a large pot over medium heat. Add diced onion and cook for 3–4 minutes until translucent.
02 - Add minced garlic and cook for another minute until fragrant.
03 - Stir in tomato paste and cook for 1 minute to deepen its flavor.
04 - Add diced tomatoes, white beans, vegetable broth, dried basil, oregano, and smoked paprika. Stir to combine thoroughly.
05 - Bring to a gentle boil, then reduce heat and simmer uncovered for 15–20 minutes to allow flavors to meld.
06 - Remove from heat. Use an immersion blender or transfer in batches to a countertop blender and purée until smooth and creamy.
07 - Stir in Greek yogurt until fully incorporated. Season with salt and black pepper to taste.
08 - Ladle into bowls and garnish with fresh basil leaves, a swirl of Greek yogurt, and pumpkin seeds if desired.

# Expert Tips:

01 -
  • The white beans disappear completely when blended but silently double the protein, which feels like a genuinely clever trick.
  • It freezes beautifully, so you can stash portions for nights when cooking feels impossible.
02 -
  • Always let the soup cool slightly before adding the Greek yogurt, or it can curdle and look grainy instead of lush.
  • If using a countertop blender, never fill it more than halfway with hot soup and hold the lid down with a towel to avoid eruptions.
03 -
  • Rinsing the canned beans until the water runs completely clear removes the starchy liquid that can make soup taste dull.
  • A tiny splash of balsamic vinegar at the end brightens everything if the soup tastes flat.

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