This high-protein creamy tomato soup is a nutritious twist on a classic favourite. With only seven essential ingredients, this easy recipe not only brings comfort but also packs a substantial protein punch to leave you feeling satisfied.
Tomato soup is a classic and of course, there is one brand in the UK that is a firm favourite for many. I remember enjoying a steaming cup or bowl growing up and it was an absolute staple for me as a student. But what I didn’t realise was the amount of added ingredients in a tinned soup. So what if you could enjoy a simple wholesome and healthier version that is full of even more tasty tomatoey goodness?
Well, you absolutely can!
This simplified tomato soup recipe replaces all the unnecessary ingredients with whole, healthy, fibre and protein-rich ingredients instead. It’s easy to make and requires minimal effort as it all gets blitzed at the end of cooking. It just requires a little time, a little chopping and opening of a few cans and packets. Definitely my kind of cooking!
Why Include high-protein ingredients in tomato soup?
The addition of white beans instead of cornflour and the replacement of cream with yoghurt makes for a truly refreshing modification. These changes reduce the saturated fat content and adds extra fibre and protein to the soup.
But including high-fibre and high-protein ingredients in tomato soup can offer a variety of health benefits which can contribute to your overall well-being. Here are some key advantages:
- Muscle Maintenance and Development
- High-protein ingredients, such as lean meats, legumes, or dairy products, provide essential amino acids necessary for muscle maintenance and development. This is particularly beneficial for individuals engaged in regular physical activity or those looking to build muscle mass.
- Satiety and Weight Management
- Protein is known to promote a feeling of fullness and satiety, reducing the likelihood of overeating. Including high-protein ingredients in tomato soup can be an effective strategy for weight management by curbing hunger and controlling calorie intake.
- Blood Sugar Control
- Protein-rich meals, including this high-protein tomato soup, can help regulate blood sugar levels. This is particularly relevant for individuals living with diabetes or those aiming to maintain stable blood glucose levels.
- Nutrient Density
- These high-protein ingredients are full of essential nutrients, vitamins and minerals. Incorporating these ingredients into this tomato soup enhances its overall nutrient density, providing a well-rounded and nutritious meal.
- Gut Health
- Greek yoghurt or other fermented dairy products contain probiotics that promote a healthy balance of gut bacteria. Whilst the vegetables and beans add a whopping dose of fibre which is essential for a healthy gut
- All the ingredients support digestive health and overall well-being.
It’s important to note that the specific health benefits may vary depending on the types of high-protein ingredients used and individual dietary preferences or restrictions. Additionally, consulting with a healthcare professional or nutritionist is advisable for personalised advice.
What you will need for the Healthy Creamy Tomato Soup
Olive/Rapeseed oil
- Rich in healthy monounsaturated fats
Spring onions
- Bring an essential flavour and gentle sweetness
- Slightly lighter flavour than a standard onion
- You could always replace them with frozen chopped onions as well
Carrots
- You can’t beat their vibrant orange colour which is packed with beta carotene so super good for you as well
- They are nutrient-dense, which means they contain a wealth of essential nutrients.
Tinned tomatoes
- When heated they release more antioxidants.
- They are a brilliant source of the antioxidant lycopene, which has been linked to many health benefits
- Also a great source of vitamin C and K
Tinned white beans in water
- I used cannellini beans which are high in fibre and contain vitamin C as well as magnesium
- Creates the healthy creaminess in this soup
Vegetable Stock cubes
- Basis of any great vegetable soup
- Typically has a higher protein content than other yoghurts
- Use a full-fat variety as they tend to be lower in sugar
How to make high-protein tomato soup at home
Creating a high-protein tomato soup at home is a straightforward and customisable process. In less than half an hour, you can savour a delightful bowl filled with the goodness of protein and fibre.
1. Saute
In a deep pan heat a little oil and add the carrots and spring onion. Stir and with the pan lid on leave it to sweat on a gentle heat for around 10 minutes.
2. Add the Tomatoes and Season
Remove the lid and add the beans with the water, tinned tomatoes, and vegetable stock Give it a good stir.
Add the dried oregano, salt, and pepper to the pot. Stir the ingredients again to evenly distribute the seasonings.
3. Simmer
Replace the lid and bring the soup to a boil, then reduce the heat to low and let it simmer for 15-20 minutes, allowing the flavours to meld.
4. Blend
For a smoother texture, remove the soup from heat and blitz in a food processor or use a stick blender in the pan until smooth.
5. Add the High Protein Ingredient
Add the Greek yoghurt and stir through
6. Serve & Enjoy
Ladle the high-protein tomato soup into bowls. Garnish with fresh basil or parsley if desired.
More Ideas to boost the protein content of this tomato soup recipe
Whilst a serving of this soup already has over 10g of protein you can boost the protein content further. Here are some ideas to enhance both the nutritional value and taste:
Quinoa – Cooked quinoa is a versatile and protein-rich addition that adds a pleasant texture to tomato soup. But remember you will need to carb count for this.
Lentils – Red or green lentils not only provide protein but also thicken the soup and add a hearty element.
Tofu – Silken or firm tofu, diced and gently stirred into the soup, provides a plant-based protein source with a subtle taste.
Shredded Chicken – For a non-vegetarian option, add shredded cooked chicken to the tomato soup for a protein boost.
Chia Seeds – These tiny seeds can be sprinkled on top just before serving, adding protein and a slight crunch.
Nuts and Seeds – Toasted pumpkin seeds, sunflower seeds, or chopped nuts make for a crunchy and protein-packed soup topping.
Parmesan Cheese – Grate some Parmesan cheese into the soup for a savoury flavour and an additional protein kick.
Nutritional Yeast – A vegan-friendly option, nutritional yeast not only adds a cheesy flavour but also contributes protein and essential vitamins.
Edamame – Shelled edamame can be added for a burst of protein and a pop of colour.
Pesto Sauce – A swirl of homemade or store-bought pesto adds not only vibrant flavours but also incorporates nuts or seeds, increasing the protein content. Alternatively, try my delicious Tomato & Pepper Pesto Soup Recipe
Experiment with these options to find the combination that suits your taste preferences and dietary requirements, creating a protein-rich tomato soup that is both delicious and satisfying.
How to serve your homemade soup
Why not try serving this tomato soup with some crusty garlicky croutons? Not only do they taste amazing but it’s a great way to use up any stale bread.
How to make Garlic Croutons
All you have to do is lightly fry your chosen piece of bread in a little olive oil. I used a piece of sourdough I had left over.
Add a sprinkle of chopped frozen garlic and frozen chopped parsley to the bread and oil in the frying pan. Turning regularly to soak up the flavours and crisp up. Then cut into cubes or just enjoy whole dipped into your delicious bowl of healthy creamy tomato soup
Top tip – Freeze any odd pieces of bread that you have left over. That way you always have bits and bobs to use for just this type of delicious extra for your soups. I keep a freezer bag to add to as and when.
More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS:
Diabetes Note & Carb Counting
Indulge in this Carb Count-Free tomato soup to your heart’s content. This soup is not only delicious but also diabetes-friendly, boasting essential nutrients, minerals, high protein and fibre. The inclusion of fibre and protein is particularly beneficial for managing blood sugar levels, as it helps slow down glucose absorption.
So savour in its flavours worry-free, without impacting insulin and glucose levels.
The only ingredient we would consider counting for is the Greek Yoghurt. Based on the Farge Greek Yoghurt I used the carb count amount was around 0.4g per serving. This is so small that it didn’t create a rise in blood sugars.
The carb count may differ based on the brand and quantity you prefer to include. As always, you are the best judge of what needs to be counted according to your requirements.
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High Protien Tomato Soup
A super nourishing version of the classic cream of tomato soup
6
servings5
minutes30
minutes35
minutesKeep the screen of your device on
Ingredients
2 medium 2 carrot – halved lengthways and then chopped
1 bunch 1 spring onions – chopped
1 can 1 cannellini or other white beans
3 can 3 tinned tomatoes
300 ml 300 vegetable stock
2 tsp 2 dried oregano
6 tbsp 6 Greek yoghurt
Directions
- In a deep pan heat a little oil and add the carrots and spring onion. Stir and with the pan lid on leave it to sweat on a gentle heat for around 10 minutes.
- Remove the lid and add the beans with the water, tinned tomatoes, and vegetable stock. Give it a good stir.
- Add the dried oregano, salt, and pepper to the pot. Stir the ingredients again to evenly distribute the seasonings.
Replace the lid and simmer on a gentle heat for 15- 20 minutes - Remove from heat and blitz in a food processer or use a stick blender in the pan until smooth
- Finally, stir through the Greek yoghurt.
- Serve with some crusty garlicky croutons
Tips and Notes
- Vegetable stock – instead of making up the vegetable stock, I simply add the stock cube to the pan and then fill my cans up with some water and pour them in. Not only does this save washing up a jug, but it also does the job of washing out my cans ready for the recycle bin.
- Diabetes note – The only ingredient we would consider counting for is the Greek Yoghurt. Based on the Farge Greek Yoghurt I used the carb count amount was around 0.4g per serving. However, as always you know best what you need to count for.
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