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High Protein Tomato Soup

High protein tomato soup made silky by blending white beans for body and protein. Simmered with basil, oregano, and red pepper flakes, then finished with Greek yogurt (stirred in off heat) for a creamy tangy 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
  

Whole plum tomatoes
  • 2 can (28 oz) whole plum tomatoes Use whole plum tomatoes, undrained.
White beans
  • 1 can (15 oz) white beans Drain before blending so the soup texture stays smooth.
Aromatics and seasonings
  • 1 onion Dice for even sautéing.
  • 5 garlic Minced.
  • 1 tbsp tomato paste
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 0.5 tsp red pepper flakes Adjust to taste if you like more or less heat.
  • 1 tbsp honey or sugar Balances acidity of tomatoes.
  • 2 tbsp olive oil For sautéing aromatics.
Broth and finishing
  • 4 cup chicken or vegetable broth Use broth of choice.
  • 0.5 cup Greek yogurt or cream Stir in off heat to prevent curdling.
  • 0.5 fresh basil For serving.
  • 1 salt and pepper to taste Season at the end after blending.

Equipment

  • 1 Dutch oven

Method
 

Sauté aromatics
  1. Heat the olive oil in a large pot over medium heat, then sauté the diced onion for 5 minutes until softened and translucent (visual cue: no longer raw-looking).
  2. Add the minced garlic and the tomato paste, and cook for 2 minutes, stirring, until fragrant and deepened in color (visual cue: paste looks slightly darker at the edges).
Simmer and blend
  1. Add the whole plum tomatoes, drained white beans, chicken or vegetable broth, dried basil, dried oregano, and red pepper flakes to the pot. Bring to a simmer and simmer for 20 minutes until the flavors meld (visual cue: gentle bubbling across the surface).
  2. Blend completely smooth using an immersion blender until no bean pieces remain (visual cue: thick, silky texture).
Finish and serve
  1. Stir in the honey or sugar, then season with salt and pepper to taste. Taste and adjust before serving (visual cue: flavor feels balanced, not overly sharp).
  2. Remove the pot from heat, then stir in the Greek yogurt or cream until fully incorporated and creamy (visual cue: uniform lighter color without lumps).
  3. Serve hot with fresh basil on top (visual cue: bright green leaves).

Notes

Pro tip: blend while the soup is hot and smooth, then stir in Greek yogurt off the heat to keep it silky. Store in an airtight container in the refrigerator up to 4 days; freeze up to 2 months (note: yogurt texture may slightly change after thawing—reheat gently and stir). For a dairy-free option, use a thick plant-based yogurt or omit the yogurt and add a splash of extra broth for the same blended body.