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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.
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Prep Time 10 minutes
Cook Time 38 minutes
Standing 5 minutes
Total Time 53 minutes
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.