High Protein Tomato Soup (Printable version)
Creamy tomato soup loaded with white beans and Greek yogurt for a protein-rich, comforting meal.
# What you need:
→ Vegetables
01 - 1 tablespoon olive oil
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 2 cans (14.5 oz each) diced tomatoes
05 - 2 tablespoons tomato paste
→ Protein Sources
06 - 1 can (14 oz) white beans (cannellini), drained and rinsed
07 - 7 oz plain Greek yogurt (2% or 0% fat)
08 - 3 cups low-sodium vegetable broth
→ Spices & Flavorings
09 - 1 teaspoon dried basil
10 - 1 teaspoon dried oregano
11 - 1/2 teaspoon smoked paprika
12 - Salt and black pepper, to taste
→ Optional Garnishes
13 - Fresh basil leaves
14 - Greek yogurt swirl
15 - Pumpkin seeds
# How To:
01 - Heat olive oil in a large pot over medium heat. Add the diced onion and cook for 3 to 4 minutes, stirring occasionally, until soft and translucent.
02 - Stir in the minced garlic and cook for 1 minute until fragrant, being careful not to let it brown.
03 - Add the tomato paste to the pot and stir continuously for 1 minute to caramelize and deepen its flavor.
04 - Pour in the diced tomatoes, drained white beans, vegetable broth, dried basil, oregano, and smoked paprika. Stir well to combine all ingredients.
05 - Bring the soup to a gentle boil, then reduce the heat to low. Simmer uncovered for 15 to 20 minutes, allowing the flavors to meld and the soup to slightly thicken.
06 - Remove the pot from heat. Use an immersion blender to purée the soup directly in the pot until smooth and creamy. Alternatively, transfer the soup in batches to a countertop blender and blend until silky.
07 - Stir in the Greek yogurt until fully incorporated and the soup reaches a creamy consistency. Season with salt and black pepper to taste.
08 - Ladle the hot soup into bowls. Top with fresh basil leaves, a swirl of Greek yogurt, and a sprinkle of pumpkin seeds if desired. Serve immediately.
# Expert Advice:
01 -
- The white beans blend right into the tomato base so seamlessly that even bean skeptics will not notice them.
- Greek yogurt stirred in at the end gives you all the richness of cream without the heaviness.
- It reheats beautifully for lunch the next day and actually tastes better after sitting overnight.
02 -
- Always temper the Greek yogurt by adding a spoonful of hot soup to it first and stirring before mixing it into the pot, or it may clump or separate.
- If using a countertop blender, never fill it more than halfway with hot soup and hold the lid down with a towel to avoid a volcanic kitchen disaster.
03 -
- Rinse the canned beans thoroughly until no foam remains because that foam carries the metallic taste that ruins an otherwise perfect pot of soup.
- Let the soup rest off the heat for ten minutes before adding the yogurt because slightly cooled soup blends more smoothly and evenly.