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The onion softens in olive oil first, then the tomato paste hits the warm pot and turns fragrant in about a minute. That short pause gives the base a deeper tomato taste before the crushed tomatoes and broth go in. I built this High Protein Tomato Soup around red lentils, which soften right in the pot and give the soup a satisfying body.

Blending the lentils makes the soup smooth without relying on cream. Plain nonfat Greek yogurt goes in after the pot comes off the heat, adding a creamy, tangy finish while keeping the tomato and lentil flavors front and center.

The steps are simple, but the order matters: let the lentils get very soft, blend the soup, and temper the yogurt before stirring it in. The result is a smooth tomato soup with a hearty finish and a gentle tang.

Red Lentils Give This Tomato Soup Its Body

Tomato soup can taste thin when its only structure comes from the tomatoes and broth. Here, dried red lentils cook directly in that liquid, then soften enough to blend into the soup itself. They make the finished texture feel substantial without adding cream or flour, and they contribute protein alongside the Greek yogurt.

Red lentils are a good fit for this particular method because they become very soft during the simmer. Once blended, they help the soup turn silky rather than leaving a separate, watery tomato broth with lentils floating in it. That means the simmer is doing two jobs: cooking the lentils through and building the base you’ll blend.

The yogurt comes later, after the soup is smooth. It brings a mild tang that cuts through the concentrated tomato flavor, while the lentils keep the bowl hearty. Keeping those roles separate—lentils for body, yogurt for a creamy finish—is what makes the soup feel full without masking its tomato base.

Why Red Lentils and Plain Greek Yogurt Belong in This Soup

• Dried red lentils — They cook down into the soup and blend into its smooth texture. Rinse them before adding them to the pot; their quick-softening texture is part of why they suit this simmer time. Other lentil varieties don’t soften in quite the same way.
• Plain nonfat Greek yogurt — Its thick texture adds creaminess and its tang balances the tomatoes. Use plain yogurt rather than a flavored variety, which would bring sweetness or seasoning that doesn’t belong in this savory soup.
• Crushed tomatoes and tomato paste — The crushed tomatoes provide the main tomato base, while the paste gets a brief cook with the garlic to deepen its flavor. Choose a can of crushed tomatoes with a texture you like; there’s no need for a specialty brand.
• Low-sodium vegetable broth — Broth carries the lentils through their simmer and gives the soup its savory base. A low-sodium version leaves the tomato flavor clearer and keeps the added kosher salt from competing with it.
• Yellow onion and garlic — The onion softens first to build a mellow base, and the garlic needs only a short cook so it becomes fragrant without scorching. Chop the onion evenly so the pieces soften at a similar pace.

Build the Soup in Four Stages, Then Temper the Yogurt

Soften the Onion Without Browning It

Heat the olive oil in a 6-quart Dutch oven over medium heat, then add the chopped onion. Cook for 5 to 7 minutes, stirring occasionally, until the pieces are softened. You’re looking for tender onion, not crisp edges or deep browning. If it starts coloring quickly, lower the heat so it can soften before the garlic goes in.

Wake Up the Garlic and Tomato Paste

Stir in the minced garlic and tomato paste and cook for 1 minute, until fragrant. Keep the garlic moving around the pot so it doesn’t catch on the bottom. The paste will spread through the oil and coat the softened onion. Add the liquids and lentils after that short cook rather than letting the garlic sit and darken.

Simmer Until the Lentils Are Very Soft

Add the crushed tomatoes, vegetable broth, rinsed red lentils, dried basil, kosher salt, and black pepper, then stir to combine. Bring the soup to a boil over medium-high heat, reduce the heat to low, and simmer partially covered for 25 to 30 minutes. Stir occasionally so lentils don’t settle and stick to the bottom. They should be very soft before you move on to blending.

Blend First, Then Stir in Tempered Yogurt

Take the pot off the heat and blend with an immersion blender until smooth. Let the soup stand for 5 minutes. Gradually whisk 1 cup of hot soup into the Greek yogurt, then stir that tempered mixture into the pot; adding hot soup gradually helps the yogurt blend in smoothly. Serve without bringing the soup back to a boil.

Two Texture Changes That Keep the Same Tomato-Lentil Base

Questions That Come Up While Making This Tomato Soup

High Protein Tomato Soup

High protein tomato soup combines red lentils and crushed tomatoes in a Dutch oven for a hearty, smooth bowl. Tempered Greek yogurt makes it creamy while keeping the soup from boiling after the yogurt is added.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 38 minutes mins

Standing 5 minutes mins

Total Time 53 minutes mins

Servings: 4 servings

Course: Dinner

Cuisine: American

Calories: 470

Ingredients Equipment Method Notes

Ingredients

  

• 2 tbsp olive oil
• 1 yellow onion medium, chopped
• 3 cloves garlic minced
• 2 tbsp tomato paste
• 1 can (28 oz) crushed tomatoes
• 6 cups low-sodium vegetable broth
• 1.5 cups red lentils dried, rinsed
• 1 tsp dried basil
• 1 tsp kosher salt
• 0.5 tsp black pepper
• 1.5 cups plain nonfat Greek yogurt

Equipment

• 1 6-quart Dutch oven
• 1 Immersion blender

Method

 

1. Heat the olive oil in a 6-quart Dutch oven over medium heat, then add the onion and cook for 5 to 7 minutes, stirring occasionally, until softened.
2. Stir in the garlic and tomato paste and cook for 1 minute, until fragrant.
3. Add the crushed tomatoes, vegetable broth, lentils, basil, salt, and pepper; stir to combine.
4. Bring the soup to a boil over medium-high heat.
5. Reduce the heat to low and simmer partially covered for 25 to 30 minutes, stirring occasionally, until the lentils are very soft.
6. Remove the pot from the heat and blend the soup with an immersion blender until smooth.
7. Let the soup stand for 5 minutes.
8. Gradually whisk 1 cup of hot soup into the Greek yogurt.
9. Stir the tempered yogurt into the pot and serve without bringing the soup back to a boil.

Notes

Temper the Greek yogurt gradually with hot soup to help prevent curdling. Refrigerate leftovers for up to 4 days; freezing is possible, though the yogurt may change the texture when thawed. For a dairy-free version, use plain unsweetened plant-based yogurt, noting that it will contain less protein.