Instructions
1. Sauté the Aromatics:
In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing until softened and fragrant, about 3-4 minutes.
2. Add Tomatoes and Seasonings:
Stir in the crushed tomatoes, broth, basil, oregano, smoked paprika, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 10 minutes.
3. Incorporate Protein Ingredients:
Add the lentils or beans and simmer for another 5 minutes, allowing the flavors to meld.
4. Blend the Soup:
Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup to a blender in batches, then return it to the pot.
5. Add Creaminess:
Stir in the Greek yogurt or silken tofu until fully incorporated, creating a creamy, protein-rich texture. Adjust seasoning as needed.
6. Serve:
Ladle the soup into bowls and garnish with your favorite toppings.
Serving
Enjoy this high-protein tomato soup as a standalone dish or pair it with crusty whole-grain bread, a green salad, or grilled chicken for a complete meal.
Pairing and Serving Suggestions
- Sides: Serve with a grilled cheese sandwich or avocado toast.
- Toppings: Add croutons, fresh basil, or a dollop of Greek yogurt for extra flair.
- Beverages: Pair with a refreshing glass of iced tea or a warm herbal infusion.
Variations of the Recipe
- Vegan Version: Use silken tofu instead of Greek yogurt and vegetable broth for a plant-based option.
- Spicy Tomato Soup: Add a pinch of cayenne pepper or red chili flakes for heat.
- Chunky Style: Skip blending and leave the soup chunky for a rustic texture.
- Boosted Protein: Stir in cooked quinoa, shredded chicken, or protein powder for an extra protein punch.
Health Benefits
- High Protein Content: Lentils, beans, or yogurt provide a substantial protein boost.
- Rich in Antioxidants: Tomatoes are packed with lycopene, a powerful antioxidant.
- Low in Calories: A healthy and filling option for those watching their calorie intake.
- Heart-Healthy: Olive oil and legumes contribute healthy fats and fiber.
FAQs
- Can I freeze this soup?
Yes, allow it to cool completely before transferring it to an airtight container. Freeze for up to 3 months. Reheat on the stovetop or microwave. - What if I don’t have Greek yogurt?
Substitute with plain yogurt, silken tofu, or even a splash of heavy cream for a similar effect. - How can I make it thicker?
Simmer the soup longer to reduce the liquid or add an extra 1/4 cup of lentils or beans. - Can I use fresh tomatoes instead of canned?
Absolutely! Use 4-5 large ripe tomatoes, diced, and simmer until softened.
Conclusion
High Protein Tomato Soup is a comforting, flavorful dish that brings together the warmth of traditional tomato soup with the benefits of added protein. It’s quick, easy, and customizable, making it a perfect addition to your weekly meal rotation. Try it today for a healthy and satisfying meal that’s as delicious as it is nourishing!