High Protein Tomato Soup (Printable)
Creamy tomato soup enriched with cannellini beans and Greek yogurt for a protein-packed, comforting meal.
# What You 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
# How-To:
01 - Heat olive oil in a large saucepan over medium heat. Add diced onion, minced garlic, diced carrot, and diced celery. Cook for 5 to 6 minutes, stirring occasionally, until the vegetables are softened and fragrant.
02 - Stir in the tomato paste, diced tomatoes with their juices, and vegetable broth. Bring the mixture to a gentle simmer, stirring to combine.
03 - Add the drained cannellini beans, dried basil, dried oregano, smoked paprika, salt, and pepper. Reduce heat to maintain a gentle simmer and cook for 15 minutes, stirring occasionally to prevent sticking.
04 - Remove the saucepan from heat. Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, transfer the soup in batches to a standard blender and blend until silky.
05 - Return the pureed soup to low heat. Gradually stir in the Greek yogurt, mixing thoroughly 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. Serve hot.
# Expert Tips:
01 -
- The blended cannellini beans are a sneaky protein trick that makes this soup genuinely filling without any chalky protein powder.
- It freezes beautifully, so you can double the batch and have ready made lunches for days when cooking feels impossible.
02 -
- Do not let the soup boil after adding the Greek yogurt or it will separate and look grainy instead of smooth and luxurious.
- Rinsing the cannellini beans thoroughly removes the starchy liquid that can make the soup taste flat and slightly metallic.
03 -
- If your soup tastes too acidic from the canned tomatoes, stir in half a teaspoon of sugar or a squeeze of honey to bring it into balance.
- Letting the soup rest off the heat for 10 minutes before blending gives the beans time to fully soften and produces the silkiest texture possible.