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High Protein Tomato Soup

High protein tomato soup made by simmering canned plum tomatoes and white beans, then blending completely smooth for a silky texture. Swirled with Greek yogurt or cream and finished with fresh basil for a bright, savory bowl.
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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
  

Tomato base and broth
  • 2 can (28 oz) whole plum tomatoes Use whole canned plum tomatoes.
  • 1 can (15 oz) white beans Drain well; they blend for protein and creaminess.
  • 1 onion Dice finely for even sautéing.
  • 5 cloves garlic Minced.
  • 4 cup chicken or vegetable broth Choose chicken or vegetable to match your preference.
  • 2 tbsp olive oil For sautéing the aromatics.
  • 1 tbsp tomato paste Adds depth during the initial cook.
Seasoning and finish
  • 1 tsp dried basil Stir in with the herbs for classic tomato flavor.
  • 1 tsp dried oregano Pairs with basil for an Italian-leaning profile.
  • 0.5 tsp red pepper flakes Adjust heat to taste.
  • 1 tbsp honey or sugar Balances acidity.
  • 0.5 cup Greek yogurt or cream Stir in off heat to prevent curdling and keep it silky.
  • 1 Fresh basil For serving.
  • 1 Salt and pepper To taste; season at the end.

Equipment

  • 1 Dutch oven
  • 1 Immersion blender

Method
 

Sauté aromatics
  1. Heat the olive oil in a large pot over medium heat, then sauté the onion for 5 minutes until softened and lightly translucent.
  2. Add the garlic and tomato paste, cooking for 2 minutes while stirring until fragrant.
Simmer and blend smooth
  1. Add the canned whole plum tomatoes, drained white beans, broth, dried basil, dried oregano, and red pepper flakes.
  2. Bring to a simmer and cook for 20 minutes, stirring occasionally so the flavors meld.
  3. Blend completely smooth with an immersion blender until no bean or tomato chunks remain.
Finish and serve
  1. Stir in the honey (or sugar) and season with salt and pepper to taste.
  2. Remove from the heat, then stir in the Greek yogurt or cream until fully blended and silky.
  3. Serve hot with fresh basil on top.

Notes

Pro tip: blend right after simmering for the smoothest texture, and stir in the Greek yogurt/cream off the heat to keep it glossy. Store leftovers in the refrigerator up to 4 days; freeze up to 2 months (for best texture, reheat gently and stir well). Dietary swap: use vegetable broth to make the soup vegetarian.