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High Protein Tomato Soup

High protein tomato soup made by roasting tomatoes until charred at the edges, then blending smooth with white beans for creaminess. This tomato soup is lighter than classic versions while still staying filling and protein-forward.
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Prep Time 45 minutes
Cook Time 35 minutes
Total Time 1 hour 20 minutes
Servings: 4 servings
Course: Lunch
Cuisine: American
Calories: 210
Ingredients Equipment Method Notes

Ingredients
  

Tomatoes, halved
  • 3 lb tomatoes, halved Use ripe tomatoes for best caramelized edges.
White beans
  • 1 can (15 oz) white beans, drained Rinsed and drained keeps the soup creamy without added fat.
Onion
  • 1 onion, quartered
Garlic
  • 3 cloves garlic
Olive oil
  • 2 tbsp olive oil
Vegetable broth
  • 2 cup vegetable broth Use low-sodium if you prefer better control of salt.
Dried basil
  • 1 tsp dried basil
Fresh basil
  • 0.5 cup fresh basil for garnish Chopped leaves for a bright finish.

Equipment

  • 1 sheet pan
  • 1 Dutch oven
  • 1 Immersion blender

Method
 

Roast the tomatoes
  1. Preheat oven to 425°F and place a sheet pan inside to heat for faster roasting.
  2. Toss tomatoes, onion, and garlic with olive oil, then spread on the hot sheet pan in a single layer.
  3. Roast 25-30 minutes at 425°F until the edges are charred and the tomatoes look softened and jammy.
Blend and heat
  1. Transfer the roasted tomatoes, onion, and garlic to a Dutch oven with vegetable broth, white beans, and dried basil.
  2. Blend with an immersion blender until completely smooth and creamy, scraping as needed to remove any lumps.
  3. Simmer 10 minutes, stirring occasionally, to heat through and meld the flavors.
Serve
  1. Garnish with fresh basil and serve warm.

Notes

Pro tip: Roasting is what creates the deepest tomato flavor—aim for those slightly charred edges rather than just soft tomatoes. Store in an airtight container in the refrigerator up to 4 days; reheat gently on the stove or in the microwave. Freezing is yes—freeze in portions, then thaw and reheat; blend again if the texture separates. For a lower-sodium swap, use low-sodium vegetable broth and increase basil to maintain flavor.