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–+ servings
nutritious tomato soup recipe

High Protein Tomato Soup

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Prep Time 10 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 45 minutes
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
  

  • 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.
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