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High Protein Tomato Basil Soup - Cozy, Simple, and Satisfying

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings

Ingredients
  

  • Olive oil – For sautéing
  • Yellow onion – 1 medium, diced
  • Garlic – 3 to 4 cloves, minced
  • Tomato paste – 2 tablespoons
  • Canned crushed tomatoes – 2 cans (28 ounces total)
  • Low-sodium vegetable or chicken broth – 3 to 4 cups
  • Cannellini beans (white beans) – 1 can (15 ounces), drained and rinsed
  • Plain Greek yogurt – 3/4 cup (2% or whole milk works best)
  • Fresh basil – 1 packed cup leaves, plus more for garnish
  • Dried oregano – 1 teaspoon
  • Red pepper flakes – 1/4 to 1/2 teaspoon (optional)
  • Salt and black pepper – To taste
  • Parmesan rind or grated Parmesan – Optional for extra depth
  • Lemon – 1, for a squeeze of brightness at the end

Method
 

  1. Sauté the aromatics: Heat 2 tablespoons olive oil in a large pot over medium heat. Add the diced onion and a pinch of salt. Cook 5 to 7 minutes, stirring often, until soft and translucent. Stir in the garlic and cook 30 seconds, until fragrant.
  2. Build the base: Add the tomato paste and cook for 1 to 2 minutes, stirring, to caramelize slightly—it should darken in color. Sprinkle in the dried oregano and red pepper flakes if using.
  3. Add tomatoes and broth: Pour in the crushed tomatoes and 3 cups of broth. If you have a Parmesan rind, drop it in now. Bring to a gentle simmer.
  4. Simmer and blend in beans: Add the rinsed cannellini beans. Simmer uncovered for 12 to 15 minutes to meld flavors. Fish out the Parmesan rind if using.
  5. Blend until smooth: Add the basil leaves. Use an immersion blender to puree the soup until silky. For a countertop blender, work in batches and vent the lid slightly to release steam. Blend until completely smooth.
  6. Adjust thickness: If the soup is too thick, add more broth until it’s where you like it. Return to a gentle simmer for 2 to 3 minutes.
  7. Finish with yogurt: Reduce heat to low. In a small bowl, whisk the Greek yogurt with a ladle of hot soup to temper it. Stir the tempered yogurt back into the pot. Do not boil after adding yogurt to avoid curdling.
  8. Season and brighten: Taste and season with salt and pepper. Add a small squeeze of lemon to lift the flavor. Stir in a tablespoon or two of grated Parmesan if you want extra richness.
  9. Serve: Ladle into bowls and garnish with torn basil, a drizzle of olive oil, cracked black pepper, and a sprinkle of Parmesan if desired.