Go Back

High Protein Tomato Soup

High protein tomato soup made silky and ruby-red by simmering crushed tomatoes with white beans, then blending until completely smooth. Finished with Greek yogurt whisked in low and served with a creamy swirl and fresh basil.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 190
Ingredients Equipment Method Notes

Ingredients
  

olive oil
  • 1 tbsp olive oil
yellow onion
  • 1 yellow onion, diced
garlic
  • 4 garlic cloves, minced
crushed tomatoes
  • 28 oz crushed tomatoes 1 can (28 oz)
white beans
  • 15 oz white beans 1 can (15 oz), drained
vegetable broth
  • 3 cup vegetable broth
dried basil
  • 1 tsp dried basil
salt
  • 1 tsp salt
black pepper
  • 0.5 tsp black pepper
plain Greek yogurt
  • 0.5 cup plain Greek yogurt
fresh basil
  • 1 Fresh basil, for serving

Equipment

  • 1 Dutch oven

Method
 

Sauté the aromatics
  1. Heat the olive oil in a Dutch oven over medium heat, then sauté the diced onion for 5 minutes until softened with a light shimmer. Add the minced garlic and cook for 1 minute, stirring until fragrant (do not brown).
Simmer the soup
  1. Add the crushed tomatoes, drained white beans, vegetable broth, dried basil, salt, and black pepper, then bring to a simmer over medium-high heat. Simmer for 20 minutes, with gentle bubbling and visible thickening.
Blend smooth
  1. Blend the soup until completely smooth, working in batches if needed until no bean or tomato bits remain. Stop when the texture looks silky and evenly ruby-red.
Stir in Greek yogurt
  1. Return the blended soup to low heat and whisk in the Greek yogurt slowly without boiling. If needed, temper the yogurt by whisking in a ladle of hot soup first so it stays creamy and does not curdle.
Serve
  1. Ladle the soup into bowls and serve with a swirl of Greek yogurt, then top with fresh basil. Finish with the green flecks visible on top for a fresh look.

Notes

Pro tip: temper the yogurt by whisking in a ladle of hot soup first, then whisk that mixture back into the pot on low heat to keep it smooth and prevent curdling. Store refrigerated in an airtight container up to 4 days; reheat gently on low so the yogurt stays silky. Freeze yes, but for best texture freeze without the yogurt swirl and stir yogurt in after reheating.