High Protein Tomato Soup

Picture a steaming bowl of rich, velvety tomato soup that fills your kitchen with the comforting aroma of herbs and roasted tomatoes.

It’s easy to make, offering a cozy embrace in every spoonful, and has become a beloved favorite for its simple indulgence.

As the tomatoes simmer and blend with chickpeas and Greek yogurt, the flavors meld into a nourishing symphony.

Let’s bring this high-protein delight to life in your kitchen!

Kitchen Tools Required

• 1 large pot
• 1 blender or immersion blender
• 1 ladle
• 1 knife
• 1 cutting board
• 1 wooden spoon

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups tomatoes, chopped
• 2 cups vegetable broth
• 1 cup cooked chickpeas
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup Greek yogurt, plain

Cook & Prep Time

To efficiently manage your time while preparing and cooking the High Protein Tomato Soup, follow this timeline:

1. Reading and Preparation (5 minutes)
   • Read through the recipe completely to understand the steps and gather all necessary equipment and ingredients.
   • Time: 0 – 5 minutes
2. Ingredient Prep (10 minutes)
   • Dice the medium onion.
   • Mince the garlic cloves.
   • Chop the tomatoes.
   • Time: 5 – 15 minutes
3. Cooking (30 minutes)
   • Heat olive oil in a large pot over medium heat.
   • Sauté the diced onion until translucent (5 minutes).
   • Stir in minced garlic and cook for 1 minute.
   • Add chopped tomatoes and cook until they start to break down (10 minutes).
   • Pour in the vegetable broth and bring to a simmer.
   • Add cooked chickpeas, dried basil, and dried oregano.
   • Season with salt and black pepper.
   • Let the soup simmer for 15 minutes.
   • Time: 15 – 45 minutes
4. Blending and Final Touches (5 minutes)
   • Remove the pot from heat and puree the soup using a blender or immersion blender until smooth.
   • Stir in Greek yogurt until fully incorporated.
   • Time: 45 – 50 minutes
5. Resting Time (5 minutes)
   • Let the soup rest before serving to allow flavors to settle.
   • Time: 50 – 55 minutes

Recipe Instructions

Heat olive oil in a large pot over medium heat.

Add the diced onion and sauté until translucent, about 5 minutes.

Stir in the minced garlic and cook for an additional 1 minute.

Add the chopped tomatoes and cook until they start to break down, about 10 minutes.

Pour in the vegetable broth and bring the mixture to a simmer.

Add the cooked chickpeas, dried basil, and dried oregano.

Season with salt and black pepper, stirring well to combine.

Let the soup simmer for 15 minutes to allow the flavors to meld.

Remove the pot from heat and use a blender or immersion blender to puree the soup until smooth.

Stir in the Greek yogurt until fully incorporated.

Let the soup rest for 5 minutes before serving.

Serving Tips

• Crusty Bread: Pair the soup with a slice of warm, crusty bread to soak up the rich flavors.
• Side Salad: Serve with a fresh green salad for a balanced, nutritious meal.
• Grilled Cheese Sandwich: Complement the soup with a gooey grilled cheese sandwich for a comforting combination.
• Parmesan Crisps: Add a few crunchy Parmesan crisps on top for an extra savory crunch.
• Herb Garnish: Sprinkle fresh basil or parsley over the soup for an aromatic and vibrant finish.

Storage

To store High Protein Tomato Soup, let it cool completely.

Then, transfer to airtight containers.

Refrigerate for up to 3 days or freeze for up to 3 months.

Reheat before serving.

Freezing

To freeze High Protein Tomato Soup, let it cool completely.

Then, transfer it to airtight containers or freezer bags.

Leave space for expansion.

Label with the date and use within 3 months.

Reheating

When reheating High Protein Tomato Soup, use low to medium heat on the stove to prevent curdling the yogurt.

Stir frequently for even heating.

Avoid microwaving to maintain texture.

Final Thoughts

High protein tomato soup is a nutritious and flavorful dish that can be enjoyed as a main course or a starter.

The combination of tomatoes, chickpeas, and Greek yogurt not only enhances the taste but also boosts the protein content, making it a satisfying option for any meal.

This Italian-inspired soup is simple to prepare and can be customized to suit your taste preferences.

Whether you prefer a smooth or chunky texture, this soup can be easily adjusted by blending it to your desired consistency.

Serve it with crusty bread or a side salad for a complete and balanced meal.

Enjoy the rich flavors and health benefits of this delightful soup.

Frequently Asked Questions

Can I Use Fresh Herbs Instead of Dried Ones?

Absolutely, you can use fresh herbs instead of dried ones. Fresh herbs like basil and oregano add more vibrant flavors and contain higher levels of antioxidants, enhancing the soup’s nutrient profile. Use three times the amount for best results.

Is There a Vegan Alternative to Greek Yogurt for This Recipe?

You can use unsweetened coconut yogurt or almond yogurt as a vegan alternative to Greek yogurt. They’re rich in healthy fats and provide a creamy texture, maintaining the soup’s nutrient density while keeping it plant-based.

How Can I Make This Soup Spicier?

To make this soup spicier, add red pepper flakes or diced jalapeños for a kick. Capsaicin boosts metabolism, enhances flavor, and contributes to a nutrient-dense diet. Adjust to your heat preference while enjoying health benefits.

What Is the Nutritional Value of This Soup?

You’ll find this soup rich in protein, fiber, and essential vitamins. Chickpeas and Greek yogurt boost protein content, aiding muscle health. Tomatoes offer antioxidants like lycopene. It’s low in calories, supporting a balanced diet.

Can This Soup Be Made in a Slow Cooker?

Yes, you can make this soup in a slow cooker. Sauté the onion and garlic first. Combine all ingredients, except yogurt, in the slow cooker. Cook on low for 6 hours. Blend, then stir in the yogurt before serving.

High Protein Tomato Soup

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Resting Time 5 minutes mins

Total Time 45 minutes mins

Course Soup

Cuisine Italian

Servings 4 servings

Equipment

• 1 Large pot
• 1 Blender or immersion blender
• 1 Ladle
• 1 Knife
• 1 Cutting board
• 1 Wooden spoon

Ingredients

  

1x2x3x

• 1 tablespoon olive oil
• 1 medium onion diced
• 2 cloves garlic minced
• 4 cups tomatoes chopped
• 2 cups vegetable broth
• 1 cup cooked chickpeas
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup Greek yogurt plain

Instructions

 

• Heat olive oil in a large pot over medium heat.
• Add the diced onion and sauté until translucent, about 5 minutes.
• Stir in the minced garlic and cook for an additional 1 minute.
• Add the chopped tomatoes and cook until they start to break down, about 10 minutes.
• Pour in the vegetable broth and bring the mixture to a simmer.
• Add the cooked chickpeas, dried basil, and dried oregano.
• Season with salt and black pepper, stirring well to combine.
• Let the soup simmer for 15 minutes to allow the flavors to meld.
• Remove the pot from heat and use a blender or immersion blender to puree the soup until smooth.
• Stir in the Greek yogurt until fully incorporated.
• Let the soup rest for 5 minutes before serving.

Notes

For a creamier texture, you can add more Greek yogurt or a splash of heavy cream. If you prefer a chunkier soup, blend only half of the mixture and leave the rest as is. Adjust the seasoning to your taste, and consider adding a pinch of red pepper flakes for a bit of heat. Serve with crusty bread or a side salad for a complete meal.

Tried this recipe?Let us know how it was!

Cynthia Weatherford

Cynthia Weatherford is a seasoned chef and culinary enthusiast who serves as the Recipe creator of Somonday. With decades of experience in the kitchen and a passion for exploring diverse cuisines, Cynthia brings a blend of creativity and technique to every dish. Known for transforming simple ingredients into show-stopping meals, Cynthia believes that cooking is an art form anyone can master. Dedicated to inspiring home cooks, Cynthia shares approachable recipes, pro tips, and culinary wisdom to make every meal memorable.