High Protein Tomato Soup (Print)
Creamy tomato soup packed with protein from beans and Greek yogurt for a satisfying meal.
# Ingredient List:
→ 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 (14.5 oz) cans diced tomatoes
07 - 2 tablespoons tomato paste
08 - 2 cups low-sodium vegetable broth
→ Protein Boost
09 - 1 (14 oz) can 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 Steps:
01 - Heat olive oil in a large saucepan over medium heat. Add the diced onion, minced garlic, diced carrot, and diced celery. Cook for 5 to 6 minutes, stirring occasionally, until the vegetables have softened and the onion is translucent.
02 - Stir in the tomato paste, diced tomatoes with their juices, and vegetable broth. Bring the mixture to a gentle simmer over medium heat.
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, until the flavors meld together.
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 smooth, then return to the pot.
05 - Return the pureed soup to low heat. Gradually stir in the Greek yogurt until fully incorporated and the soup is heated through. Avoid boiling to prevent the yogurt from curdling.
06 - Taste and adjust salt and pepper as needed. Ladle into bowls and garnish with fresh basil leaves and a swirl of additional Greek yogurt if desired. Serve hot.
# Expert Suggestions:
01 -
- The protein from beans and Greek yogurt makes this filling enough to stand alone as a full meal without any bread or sides.
- It tastes like something you would order at a cozy cafe but comes together with pantry staples in about half an hour.
02 -
- Always let the soup cool slightly before adding the Greek yogurt because high heat will cause it to curdle and ruin the silky texture you worked for.
- Rinsing the cannellini beans thoroughly removes the starchy liquid that can make the soup taste flat and slightly metallic.
03 -
- Double the batch and freeze individual portions in jars for those nights when cooking feels impossible but soup still sounds like exactly the right thing.
- The smoked paprika seems like a small ingredient but skipping it will leave the soup tasting noticeably flat and one dimensional.