High Protein Tomato Soup (Printable version)
Creamy tomato soup with cannellini beans and Greek yogurt for a satisfying protein-rich meal.
# What you need:
→ 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 cans (28 oz total) diced tomatoes
07 - 2 tablespoons tomato paste
08 - 2 cups low-sodium vegetable broth
→ Protein Boost
09 - 1 can (14 oz) 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:
01 - Heat olive oil in a large saucepan over medium heat. Add the diced onion, minced garlic, diced carrot, and diced celery. Sauté for 5 to 6 minutes until the vegetables are softened and fragrant.
02 - Stir in the tomato paste, diced tomatoes with their juices, and vegetable broth. Bring the mixture to a gentle simmer, stirring to combine.
03 - Add the drained cannellini beans, dried basil, dried oregano, smoked paprika, salt, and pepper. Simmer gently for 15 minutes, stirring occasionally to prevent sticking.
04 - Remove the saucepan from heat. Using an immersion blender, purée the soup directly in the pot until smooth. Alternatively, work in batches using a standard blender, filling no more than halfway and venting the lid.
05 - Return the soup to low heat. Gradually stir in the Greek yogurt until fully incorporated and the soup is heated through. Avoid boiling to prevent 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.
# Expert Advice:
01 -
- The cannellini beans disappear completely when blended but leave behind a creamy texture and an extra punch of protein that keeps you full for hours.
- Greek yogurt stirred in at the end replaces heavy cream with something tangy and bright, and you would never guess this soup is dairy light.
02 -
- Adding Greek yogurt over direct high heat or at a rolling boil will cause it to curdle, so always pull the pot off the burner or reduce to the lowest setting before stirring it in.
- Draining and rinsing the cannellini beans thoroughly removes the starchy canned liquid that can make the soup taste flat and metallic.
03 -
- If your soup tastes too acidic, a tiny pinch of sugar or a splash of cream can round it out instantly without masking the tomato flavor.
- Letting the soup rest for ten minutes off the heat before serving allows the starches from the beans to thicken it further into a truly luxurious consistency.