High Protein Tomato Soup (Printable)
Creamy tomato soup loaded with beans and Greek yogurt for a satisfying, protein-packed 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
15 - Fresh basil leaves
16 - Additional Greek yogurt for swirling
# Directions:
01 - Heat olive oil in a large saucepan over medium heat. Add diced onion, minced garlic, diced carrot, and diced celery. Sauté for 5 to 6 minutes until vegetables are softened and fragrant.
02 - Stir in tomato paste, diced tomatoes with their juices, and vegetable broth. Bring the mixture to a gentle simmer.
03 - Add drained cannellini beans, dried basil, dried oregano, smoked paprika, salt, and pepper. Stir to combine and 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, work in batches transferring to a standard blender, blending until silky.
05 - Return the pureed soup to low heat. Gradually stir in Greek yogurt until fully incorporated and the soup is heated through. Avoid boiling to prevent curdling.
06 - Taste and adjust salt and pepper as needed. Ladle into bowls and garnish with fresh basil leaves and a swirl of Greek yogurt if desired.
# Expert Tips:
01 -
- The beans blend right in so smoothly that even people who claim they hate beans will have no idea they are there.
- Greek yogurt stirred in at the end gives it a creamy richness without needing a single drop of heavy cream.
02 -
- Never add the Greek yogurt while the soup is boiling or it will separate and look grainy instead of velvety smooth.
- Rinsing the cannellini beans thoroughly under cold water removes the starchy liquid from the can and prevents a dull, muddy flavor.
03 -
- Let the soup rest off the heat for five minutes before serving because the texture and flavor both settle into something noticeably better.
- If you only have a standard blender, never fill it more than halfway and place a towel over the lid because hot soup expands fast and will find every gap.