High Protein Tomato Soup (Printable)

Creamy tomato soup boosted with cannellini beans and Greek yogurt for a protein-rich, satisfying 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 (14.5 oz each) diced tomatoes
07 - 2 tablespoons tomato paste
08 - 2 cups low-sodium vegetable broth

→ Protein Boost

09 - 1 can (15 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

# Steps:

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.
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, puree the soup directly in the pot until smooth. Alternatively, work in batches transferring to a standard blender, blending until silky.
05 - Return the soup to low heat. Gradually stir in the plain Greek yogurt until fully incorporated and heated through. Do not boil to prevent curdling.
06 - Adjust salt and pepper to taste. Ladle into bowls and garnish with fresh basil leaves and a swirl of Greek yogurt if desired.

# Expert Advice:

01 -
  • This soup sneaks in 14 grams of protein per bowl without tasting like a health food experiment.
  • It freezes beautifully, so you can double the batch and have comfort food ready on demand.
02 -
  • Never dump cold yogurt into boiling soup or it will seize and look curdled, which is technically fine but visually heartbreaking.
  • Let the soup cool slightly before blending if using a standard blender, because hot soup explosions are a real and painful kitchen hazard.
03 -
  • Rinse the canned beans thoroughly until no foam remains, because that foam carries the metallic taste that ruins otherwise perfect soup.
  • Adding the yogurt off the heat and stirring gently is the single trick that makes this soup feel restaurant quality.

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