This tomato soup is cozy, creamy, and filling. It smells bright with garlic and basil. The lentils add a soft, hearty texture and a good protein boost. Spoon it into bowls for a quick lunch or a soothing dinner.
Recipe Information
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
- Difficulty Level: Easy
Nutrition Information
Approximate per serving:
- Calories per serving: 205 kcal
- Protein: 6 g
- Carbohydrates: 20 g
- Fat: 9 g
- Fiber: 6 g
- Sugar: 6 g
- Sodium: 420 mg
Why Make This Crave-Worthy High Protein Tomato Soup
This soup combines bright tomato flavor with the comforting creaminess of heavy or coconut cream. Cooked lentils add texture and plant-based protein so the bowl feels more like a meal. It’s fast to make, uses pantry staples, and warms the kitchen with savory aromas. The texture is smooth and velvety, the taste is tangy-sweet with herb notes, and the finish is gently rich.
How to Make Crave-Worthy High Protein Tomato Soup
You’ll sauté aromatics, simmer tomatoes and lentils, then purée and finish with cream. The method keeps flavor bright and gives a silky texture. Use an immersion blender for an easy, even purée. Taste and adjust seasoning at the end so the soup sings.
Ingredients:
- 2 cups canned crushed tomatoes
- 1 cup vegetable broth
- 1 cup cooked lentils (for protein)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1/2 cup heavy cream or coconut cream (for creaminess)
- Fresh basil leaves for garnish
Directions:
Step 1: Preparation
Heat the olive oil in a large pot over medium heat. Chop the onion and mince the garlic so they are ready to go.
Step 2: Sautéing
Add the diced onion and minced garlic to the heated oil. Sauté until the onion is translucent and soft, about 4–5 minutes. Stir so the garlic does not brown.
Step 3: Mixing and Simmering
Stir in the crushed tomatoes, vegetable broth, cooked lentils, dried basil, and dried oregano. Bring the mixture to a gentle simmer. Season with salt and pepper to taste. Simmer for about 15 minutes to let the flavors meld.
Step 4: Finishing and Serving
Use an immersion blender to purée the soup until smooth. Stir in the heavy cream or coconut cream and heat through for 1–2 minutes. Serve warm, garnished with fresh basil leaves.
How to Serve Crave-Worthy High Protein Tomato Soup
- Ladle into bowls and top with torn fresh basil and a drizzle of olive oil.
- Serve with crusty bread, grilled cheese, or a green salad for a fuller meal.
- For a lighter bowl, skip the cream and add a splash of plain yogurt or a dollop of ricotta on top.
- For a heartier meal, serve over cooked quinoa or with a side of roasted vegetables.
How to Store Crave-Worthy High Protein Tomato Soup
- Refrigerator: Cool completely, store in an airtight container for up to 3–4 days.
- Freezer: Freeze in airtight containers or freezer bags for up to 3 months. Leave some space for expansion.
- Reheating: Thaw overnight in the fridge if frozen. Reheat gently on the stove over low heat, stirring often. Add a splash of broth or water if it becomes too thick.
Expert Tips for Perfect Crave-Worthy High Protein Tomato Soup
- Use an immersion blender for a smooth texture and fewer dishes. If using a regular blender, cool slightly and blend in batches.
- Rinse canned tomatoes if they taste too salty, or choose low-sodium canned tomatoes and broth.
- For extra umami, add a teaspoon of tomato paste when sautéing the onion. Cook it briefly to deepen flavor.
- If you prefer a chunkier soup, purée only half the soup and stir the reserved lentils back in.
- Adjust creaminess with the cream amount. Use coconut cream for a dairy-free, slightly sweet note.
- Taste and adjust seasoning at the end—acidity from the tomatoes sometimes needs a pinch of sugar or splash of balsamic to balance.
Delicious Variations
- Spicy Tomato-Lentil: Add 1/4 teaspoon red pepper flakes or a dash of hot sauce when simmering.
- Herby Green: Stir in chopped spinach or kale in the last 5 minutes of simmering until wilted.
- Smoky Tomato: Add 1/2 teaspoon smoked paprika for a warm, smoky depth.
- Cheesy Finish: Stir in 1/4 cup grated Parmesan for richness and savory tang (skip for vegan).
- Bean Boost: Replace half the lentils with white beans for a creamier texture and different protein profile.
Frequently Asked Questions
Q: Can I use dry lentils instead of cooked lentils?
A: Yes. Cook 1/2 cup dry lentils (brown or green) in 1 1/4 cups water until tender, about 20–25 minutes, then drain and add to the soup.
Q: How can I make this completely dairy-free?
A: Use coconut cream instead of heavy cream and choose vegetable broth without dairy. Coconut cream adds a mild sweetness and silky texture.
Q: My soup is too thin or too thick. How do I fix it?
A: If too thin, simmer longer uncovered to reduce. If too thick, stir in small amounts of broth or water until you reach the desired consistency.
Q: Can I increase the protein content?
A: Yes. Add more cooked lentils (up to 1 1/2–2 cups), stir in cooked quinoa, or top with toasted hemp seeds. These add protein without changing flavor much.
Q: Is it safe to freeze once cream is added?
A: You can freeze the soup after adding cream, but the texture may separate slightly. Reheat gently and stir; if it separates, blend briefly to reunite the texture. For best results, freeze without cream and add fresh cream when reheating.
Q: How do I make the soup more vibrant in flavor?
A: Add a splash of acid at the end—lemon juice or a teaspoon of balsamic vinegar brightens the flavors. Fresh basil at the end also lifts the aroma.
Q: Can I batch-cook and meal prep this soup?
A: Yes. Make a large batch and store in portion-sized containers for easy lunches or dinners. Reheat on the stove or in the microwave.
Conclusion
This soup is simple, cozy, and versatile. It delivers bright tomato flavor, creamy texture, and a filling boost from lentils. Try it for a quick weeknight dinner or a comforting lunch. For more ideas and a similar favorite, see I Make this High-Protein, High-Fiber Soup Almost Every Week, and I … — it’s a handy reference for high-protein, high-fiber soup ideas. Enjoy the warm bowl and feel free to tweak the recipe to match your taste.
Print
Crave-Worthy High Protein Tomato Soup
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
This tomato soup is cozy, creamy, and filling with a bright aroma of garlic and basil. The addition of lentils adds a hearty texture and protein boost, making it perfect for a quick lunch or soothing dinner.
Ingredients
- 2 cups canned crushed tomatoes
- 1 cup vegetable broth
- 1 cup cooked lentils
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1/2 cup heavy cream or coconut cream
- Fresh basil leaves for garnish
Instructions
- Heat the olive oil in a large pot over medium heat. Chop the onion and mince the garlic so they are ready to go.
- Add the diced onion and minced garlic to the heated oil. Sauté until the onion is translucent and soft, about 4–5 minutes. Stir so the garlic does not brown.
- Stir in the crushed tomatoes, vegetable broth, cooked lentils, dried basil, and dried oregano. Bring the mixture to a gentle simmer, and season with salt and pepper to taste. Simmer for about 15 minutes to let the flavors meld.
- Use an immersion blender to purée the soup until smooth. Stir in the heavy cream or coconut cream and heat through for 1–2 minutes. Serve warm, garnished with fresh basil leaves.
Notes
For a lighter version, skip the cream and add a splash of plain yogurt or ricotta on top. You can store leftovers in an airtight container for up to 3–4 days in the refrigerator.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soups
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 205
- Sugar: 6g
- Sodium: 420mg
- Fat: 9g
- Saturated Fat: 4g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 6g
- Cholesterol: 15mg
