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High Protein Tomato Soup

High protein tomato soup made with blended whole plum tomatoes and white beans for a silky, filling texture. Simmered with herbs and spices, then finished with Greek yogurt or cream for a smooth, creamy spoonable bowl.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Main Dish
Cuisine: American
Calories: 340
Ingredients Equipment Method Notes

Ingredients
  

Whole plum tomatoes
  • 2 can (28 oz) whole plum tomatoes Use whole plum tomatoes, undrained, for blending into a smooth soup.
White beans for protein
  • 1 can (15 oz) white beans Drain well before blending to thicken and boost protein.
Aromatics and flavor base
  • 1 onion Dice small so it softens quickly during sauté.
  • 5 garlic Minced; add after onions so it doesn’t brown.
  • 2 tbsp olive oil Used for sautéing the onion and garlic.
  • 1 tbsp tomato paste Cook briefly to mellow and deepen flavor.
Broth and seasonings
  • 4 cup chicken or vegetable broth Choose chicken or vegetable broth depending on preference.
  • 1 tsp dried basil Stirs in early for a warm herb flavor.
  • 1 tsp dried oregano Adds classic Mediterranean-style tomato notes.
  • 0.5 tsp red pepper flakes Adjust for mild to moderately spicy heat.
  • 1 tbsp honey or sugar Balances acidity—use honey or sugar interchangeably.
  • 0.25 salt To taste at the end.
  • 0.25 pepper To taste at the end.
Cream finish
  • 0.5 cup Greek yogurt or cream Stir in off heat to keep it smooth and prevent curdling.
Fresh serving garnish
  • 1 fresh basil Optional but recommended for brightness on top.

Equipment

  • 1 Dutch oven

Method
 

Sauté the base
  1. Heat the olive oil in a large pot over medium heat, then sauté the onion for 5 minutes, stirring until softened and slightly translucent.
  2. Add the garlic and tomato paste and cook for 2 minutes, stirring constantly, until fragrant and darker red in color.
Simmer and blend
  1. Add the canned tomatoes, white beans, broth, dried basil, dried oregano, and red pepper flakes, and stir to combine.
  2. Bring to a simmer and cook for 20 minutes, letting flavors meld while the soup reduces slightly.
  3. Blend completely smooth using an immersion blender, pausing to scrape the sides until no bean or tomato chunks remain.
Finish and serve
  1. Stir in the honey (or sugar) and season with salt and pepper to taste.
  2. Remove from heat, then stir in the Greek yogurt or cream until fully incorporated and creamy-looking.
  3. Serve hot with fresh basil on top.

Notes

Pro tip: Blend thoroughly (including the bottom of the pot) so the white beans disappear into a silky texture without changing the tomato flavor. Refrigerate up to 4 days in a sealed container; reheat gently over low heat. Freezing: yes, but the yogurt/cream finish may separate—freeze soup before adding dairy, then stir in yogurt/cream when reheating. Dietary swap: use olive oil + vegetable broth for a dairy-free, vegetarian-friendly version (skip yogurt/cream or replace with a dairy-free alternative).