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High Protein Tomato Soup

High protein tomato soup simmers red lentils with crushed tomatoes, garlic, and oregano in a Dutch oven. Blended until smooth and finished with tempered Greek yogurt, it has a creamy texture without cream.
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Prep Time 10 minutes
Cook Time 33 minutes
Total Time 43 minutes
Servings: 4 servings
Course: Lunch
Cuisine: American
Calories: 280
Ingredients Equipment Method Notes

Ingredients
  

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

Equipment

  • 1 5-quart Dutch oven
  • 1 immersion blender
  • 1 medium bowl

Method
 

  1. Heat the olive oil in a 5-quart Dutch oven over medium heat, then add the onion and cook for 5 to 7 minutes, stirring occasionally, until softened.
  2. Add the garlic, tomato paste, and oregano and cook for 1 minute, stirring, until fragrant.
  3. Stir in the lentils, crushed tomatoes, broth, salt, and pepper, then bring to a boil over medium-high heat.
  4. Reduce the heat to low, cover, and simmer for 20 to 25 minutes, until the lentils are very soft.
  5. Remove the pot from the heat and blend the soup until smooth with an immersion blender.
  6. Whisk a ladleful of hot soup into the Greek yogurt in a medium bowl.
  7. Stir the yogurt mixture into the soup until fully combined.

Notes

For the smoothest finish, temper the Greek yogurt with hot soup before stirring it into the pot. Refrigerate leftovers for up to 4 days; freeze for up to 3 months. For a dairy-free version, use plain unsweetened plant-based yogurt.