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High-Protein Tomato Soup

A creamy and savory tomato soup enriched with lentils for added protein and texture, perfect for a cozy meal.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Main Course, Soup
Cuisine: American
Calories: 290
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 2 cans cans (14.5 ounces each) of diced tomatoes (preferably organic)
  • 4 cups of chicken or vegetable broth
  • 1 cup of cooked lentils or beans (e.g., chickpeas, kidney beans)
  • 1 medium onion, chopped
  • 3 cloves of garlic, minced
  • 2 tablespoons of olive oil
  • Salt and pepper, to taste
  • a handful of fresh basil leaves (for garnishing)
  • Parmesan cheese (optional, for those who wish to add an extra layer of flavor)

Method
 

Preparation
  1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, about 3-4 minutes.
  2. Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
  3. Pour in the canned tomatoes (with their juices) and the chicken or vegetable broth into the pot. Stir well to combine.
  4. Add the cooked lentils or beans to the pot. They will enhance the soup’s nutrition and add wonderful texture.
  5. Bring the mixture to a gentle boil, then lower the heat and let it simmer for about 15-20 minutes.
  6. If you prefer a smoother texture, consider using a stick blender to blend the soup until creamy, or transfer it to a regular blender in batches.
  7. Taste the soup and add salt and pepper as desired. Simmer for a few more minutes if necessary.
  8. Ladle the soup into bowls and top with fresh basil and a sprinkle of Parmesan cheese, if using.

Notes

Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months. Reheat gently on the stovetop or in the microwave, stirring occasionally.