high protein tomato soup 🍅

Ingredients

• 2 lb Tomatoes (fresh, ripe, roughly chopped)
• 1 cup Red Lentils (rinsed)
• 4 cup Low‑Sodium Chicken Broth (store‑bought or homemade)
• 1 cup Greek Yogurt (plain, full‑fat, at room temperature)
• 1 scoop Whey Protein Powder (unflavored or vanilla)
• 1 medium Onion (peeled and diced)
• 2 pieces Garlic Cloves (minced)
• 2 tbsp Olive Oil (extra‑virgin)
• 1 tsp Salt (to taste)
• 0.5 tsp Black Pepper (freshly ground)
• 4 sprigs Fresh Basil Leaves (for garnish, torn)

Instructions

1. Prepare Vegetables

   Dice the onion, mince the garlic, and roughly chop the tomatoes.

   Time: PT10M

2. Sauté Aromatics

   Heat olive oil in a large pot over medium heat. Add the diced onion and sauté 5 minutes until translucent, then add the minced garlic and cook 1 minute more.

   Time: PT6M

   Temperature: medium

3. Add Tomatoes and Broth

   Stir in the chopped tomatoes and pour in the chicken broth. Increase heat to bring the mixture to a gentle boil.

   Time: PT5M

   Temperature: medium‑high

4. Cook Lentils

   Add the rinsed red lentils, reduce heat to low, and simmer uncovered for about 15 minutes, or until the lentils are soft and beginning to break down.

   Time: PT15M

   Temperature: low

5. Blend the Soup

   Using an immersion blender, blend the soup directly in the pot until smooth. If using a countertop blender, carefully transfer the hot soup in batches and blend.

   Time: PT5M

6. Incorporate Protein and Yogurt

   Reduce the heat to low. Whisk in the whey protein powder until fully dissolved, then stir in the Greek yogurt. Heat gently for 2‑3 minutes—do not let the soup boil.

   Time: PT3M

   Temperature: low

7. Season and Serve

   Season with salt and black pepper to taste. Ladle into bowls and garnish with torn fresh basil leaves.

   Time: PT1M

Nutrition Facts

Calories

250

Protein

20 g

Carbohydrates

22 g

Fat

8 g

Fiber

5 g