High Protein Tomato Soup is a warm and comforting bowl that combines the fresh, tangy flavor of ripe tomatoes with a boost of protein to keep you feeling full and satisfied. It’s smooth, cozy, and just a little bit rich, making it a perfect meal for any time you want something simple but nourishing. This soup blends classic tomato taste with hearty ingredients, so it’s anything but basic.
I love making this soup on busy days when I want something quick but also good for me. Adding protein makes such a difference—it turns this tomato soup from a light starter into a real meal that sticks with you. One of my favorite tricks is to stir in a scoop of plain yogurt or cottage cheese right before serving to make it extra creamy and give it a little tang. It’s easy comfort food that feels special without much effort.
Sometimes, I like to serve this soup with a slice of crusty bread or a simple grilled cheese sandwich on the side. It’s the kind of meal that everybody seems to enjoy, whether it’s lunch with friends or a quick dinner at home. Whenever I make it, I’m reminded of cozy evenings where a warm bowl of soup is just what you need to slow down and feel good.
Key Ingredients & Substitutions
Tomatoes: Crushed canned tomatoes give great flavor year-round. If you have fresh tomatoes, I recommend using ripe ones for the best taste. Peeled and chopped plum tomatoes work well too.
Red Lentils: These add protein and a creamy texture when blended. You could swap for cooked white beans or chickpeas if you prefer, but lentils cook faster and blend smoothly.
Greek Yogurt or Cottage Cheese: Both boost protein and make the soup creamy. For a dairy-free option, try a plant-based yogurt or coconut cream, but the flavor and texture may change slightly.
Vegetables (onion, carrot, celery, garlic): These create a flavorful base. If you’re short on celery or carrot, just use more onion or add bell peppers for a different twist.
How Can I Make the Soup Smooth and Creamy Without Losing Flavor?
The key step is blending the soup well. Here’s how I do it:
- Use an immersion blender right in the pot to puree everything evenly. This keeps it simple and less messy.
- If you don’t have one, working in batches with a regular blender works great. Just be careful with hot soup—cool slightly and blend in small amounts.
- After blending, stir in the Greek yogurt or cottage cheese off the heat. Adding dairy too early can cause it to curdle.
- Taste after blending and adjust seasonings. Sometimes the blending mutes spices, so a little extra salt or herbs can brighten the flavor back up.
Equipment You’ll Need
- Large pot – I like using a big one so the soup can simmer without spilling over.
- Immersion blender – makes blending the soup right in the pot quick and easy, saving cleanup.
- Measuring cups and spoons – for accuracy when adding broth, lentils, and seasonings.
- Cutting board and knife – for chopping vegetables and garlic.
- Stirring spoon – a sturdy one to mix everything as it cooks.
- Soup bowls and ladle – ready for serving the hot, creamy soup.
Flavor Variations & Add-Ins
- Replace lentils with cooked quinoa or shredded cooked chicken for different textures and protein sources.
- Add a splash of coconut milk or a sprinkle of grated cheese on top for extra creaminess and flavor.
- Include chopped spinach or kale near the end of cooking for some greens and extra nutrients.
- Spice it up with extra red pepper flakes, smoked paprika, or a dash of cayenne pepper for more heat.
High Protein Tomato Soup
Ingredients You’ll Need:
For the Soup Base:
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 carrot, peeled and diced
- 1 celery stalk, diced
For the Soup:
- 2 cans (28 oz each) crushed tomatoes or 6 cups fresh ripe tomatoes, chopped
- 2 cups vegetable or chicken broth (low sodium)
- 1 cup cooked red lentils (for protein and texture)
- 1/2 cup plain Greek yogurt or low-fat cottage cheese (to boost protein and creaminess)
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional, for a little heat)
- Salt and freshly ground black pepper, to taste
For Garnish:
- Fresh basil or parsley, thinly sliced
- Grated Parmesan cheese (optional)
How Much Time Will You Need?
This tomato soup takes about 10 minutes to prep and 30 minutes to cook, including simmering and blending. It’s a quick and easy meal that comes together in under 45 minutes—perfect for warming up your day without a lot of fuss.
Step-by-Step Instructions:
1. Cook the Vegetables:
Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrot, and celery and cook until the vegetables are soft, and the onion looks translucent, about 5 to 7 minutes. Stir often so nothing sticks or burns.
2. Add Garlic and Tomatoes:
Stir in the minced garlic and cook for 1 minute until you can smell the aroma. Pour in the crushed tomatoes with their juice and the broth. Stir everything together well.
3. Add Lentils and Seasonings:
Mix in the cooked red lentils, dried oregano, dried basil, and red pepper flakes if you want some spicy kick. Bring the soup to a boil, then reduce the heat and let it gently simmer uncovered for about 20 minutes so all the flavors can blend.
4. Blend Until Smooth:
Use an immersion blender right in the pot to puree the soup until smooth and creamy. No immersion blender? Carefully pour the soup into a blender in batches and blend until smooth, then return to the pot.
5. Add Creaminess and Season:
Remove the pot from heat. Stir in the Greek yogurt or cottage cheese until the soup is nice and creamy. Taste it and add salt and pepper as needed.
6. Serve:
Ladle the soup into bowls and decorate with fresh basil or parsley and a light sprinkle of Parmesan cheese if you like. Serve warm, with a side of toasted bread or a grilled cheese sandwich for extra comfort.
Can I Use Frozen Tomatoes Instead of Fresh or Canned?
Yes, frozen tomatoes work well! Just thaw them completely before cooking to avoid adding extra water to the soup. You can use them in the same amount as fresh tomatoes.
How Can I Make This Soup Vegan?
To make the soup vegan, substitute the Greek yogurt or cottage cheese with a plant-based yogurt or coconut cream. Also, use vegetable broth instead of chicken broth for a fully vegan option.
Can I Prepare This Soup in Advance?
Absolutely! You can make the soup up to 2 days ahead and store it in the fridge. Reheat gently on the stove or in the microwave, stirring occasionally. Add the yogurt or cottage cheese just before serving for best texture.
What’s the Best Way to Store Leftovers?
Keep leftovers in an airtight container in the fridge for up to 3 days. For longer storage, freeze the soup without the dairy; add the yogurt or cottage cheese after thawing and reheating.
