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Protein Packed Creamy Tomato Soup

Protein-Packed Creamy Tomato Soup

This protein-packed creamy tomato soup comes together so quickly, you can literally be eating it in less than 15 minutes from scratch. It’s great for a quick lunch or weeknight dinner. Using only a couple of dishes to make, it gets the clean up out of the way fast too.

Soup is such a comforting winter meal, but I always find myself hungry soon after. That’s why I’ve added chickpeas (or lentils) for added protein and fibre to keep you satiated for longer.

Serve it with additional roasted chickpeas on top or a vegetables like mushrooms, broccoli, green beans or asparagus.


Serves: 4
Time: 15 minutes

  • 1 tbsp olive oil
  • 1 red onion (diced)
  • 2 garlic cloves (minced)
  • 1 can diced tomatoes (~800g)
  • 1 can chickpeas OR lentils (~2 cups)
  • 1 tbsp dried oregano
  • 1 tbsp dried basil
  • 1 tsp paprika
  • 400 ml coconut milk


  • Heat olive oil in a large pot over medium heat. When the pot is hot, add onions and sauté for 5 minutes, until the onions are soft. Stir often to keep the onions from burning.
  • Add all the remaining ingredients along with the cooked onions to a high-speed blender and blend until smooth.
  • Return the mixture to your pot. Raise the heat to medium and bring everything to boil. Reduce heat to low and let the soup simmer for another 5 minutes stirring occasionally.
  • Serve in bowls with black pepper to taste, or hot sauce if you like a little heat.
  • Enjoy!


  • The coconut is not a predominant flavour in this soup but If you don’t like coconut milk, sub with soy milk or other non-dairy milk.
  • If you don’t have a large blender, you may need to blend the soup in batches or with an immersion blender.
  • It also goes great with a dollop of Greek yogurt, if your feeling extra indulgent but is plenty creamy without as well.
Kyle Young R.H.N.

Kyle Young R.H.N.

Registered Holistic Nutritionist, Canfitpro Personal Training Specialist, Level 2 Movnat Instructor, Yoga Instructor
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