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High Protein Tomato Soup

High protein tomato soup made by simmering canned plum tomatoes and white beans, then blending smooth for a silky texture. Greek yogurt or cream is stirred in off heat for a creamy finish without complicated steps.
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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: 320
Ingredients Equipment Method Notes

Ingredients
  

Ingredients
  • 2 can (28 oz) whole plum tomatoes Whole plum tomatoes, canned (used for the base).
  • 1 can (15 oz) white beans Drained white beans for added protein and blending.
  • 1 onion Diced onion.
  • 5 clove garlic Minced garlic.
  • 4 cup chicken or vegetable broth Use chicken broth for richer flavor or vegetable broth for vegetarian.
  • 0.5 cup Greek yogurt or cream Stir in at the end, off heat.
  • 2 tbsp olive oil For sautéing.
  • 1 tbsp tomato paste Adds depth.
  • 1 tsp dried basil For classic herb flavor.
  • 1 tsp dried oregano Pairs well with tomato.
  • 0.5 tsp red pepper flakes Optional heat.
  • 1 tbsp honey or sugar Balances acidity.
  • fresh basil For serving, chopped or torn.
  • salt and pepper To taste.

Equipment

  • 1 large pot
  • 1 immersion blender

Method
 

Sauté aromatics and concentrate tomato flavor
  1. Heat the olive oil in a large pot over medium heat, then sauté the onion for 5 minutes until softened.
  2. Add the garlic and tomato paste and cook for 2 minutes, stirring, until fragrant and slightly darkened at the edges.
Simmer and blend smooth
  1. Add the canned whole plum tomatoes, white beans, broth, dried basil, dried oregano, and red pepper flakes to the pot.
  2. Simmer for 20 minutes, stirring occasionally, until the flavors meld and the tomatoes break down.
  3. Blend completely smooth using an immersion blender, pulsing carefully until no bean or tomato pieces remain.
Finish and serve
  1. Stir in the honey and season with salt and pepper to taste.
  2. Remove from heat, then stir in the Greek yogurt or cream until fully combined and creamy.
  3. Serve hot, topped with fresh basil.

Notes

For the smoothest texture, fully blend until completely uniform before seasoning, and stir in the Greek yogurt/cream off heat to prevent curdling. Store in an airtight container in the refrigerator for up to 4 days; reheat gently on the stove. Freezing is not recommended for best creaminess, but you can freeze if needed—texture may change slightly. For a dairy-free version, use a dairy-free yogurt alternative (choose one labeled for cooking/stir-in) instead of Greek yogurt or cream.