Chickpea and Tomato Soup: Healthy, Filling Bowl
Want a bowl of pure comfort? This chickpea and tomato soup is it! It’s warm, filling, and tastes amazing. I make this all the time when I need something cozy and good for me. The chickpeas are creamy and packed with protein.
The tomatoes add that perfect tangy flavor. Plus, everything cooks in one pot. You probably have most ingredients in your pantry already. It takes less than an hour to make.
My family loves this soup, and I think yours will too! Each spoonful just feels like a warm hug. Trust me on this one.
Ingredients You’ll Need
This soup uses simple stuff you can grab at any store. Check the recipe card below for how much you need of each thing.
- Chickpeas: These little beans make the soup thick and creamy while giving you tons of protein, too.
- Canned Tomatoes: They bring that rich, tangy taste that makes this soup bright and delicious every time.
- Onion: This veggie adds sweet flavor when it cooks down and makes everything smell so good.
- Garlic: Just a few cloves create that amazing smell and taste that makes the soup extra yummy.
- Vegetable Broth: This liquid brings everything together and adds so much flavor to every single bite.
- Olive Oil: You’ll cook with this healthy oil first, and it makes the soup taste richer.
- Spices: Cumin and paprika give warm, cozy flavors that make this soup taste like restaurant quality.
How to Make Chickpea and Tomato Soup
Ready to cook? This soup is super easy to make. Just follow along, and you’ll have dinner ready in no time!
Step 1: Sauté the aromatics
Heat your olive oil in the big pot over medium heat for 2 minutes. Then add 1 diced onion and cook for 5 minutes until it’s soft and see-through.
Step 2: Add garlic and spices
Toss in your minced garlic (4 cloves), 1 teaspoon cumin, and 1 teaspoon paprika. Cook for 1 minute until it smells AMAZING! The spices will wake up and smell so good.
Step 3: Incorporate tomatoes and chickpeas
Pour in those canned tomatoes (28 ounces crushed) and 2 cans of drained chickpeas (15 ounces each). Mix everything together really well and scrape the pot bottom.
Step 4: Add broth and simmer
Add your vegetable broth (4 cups) and turn the heat to high until it boils. Then lower the heat, cover the pot partway, and let it simmer for 20 minutes.
Step 5: Blend for creaminess
Grab your immersion blender and blend the soup right in the pot. But don’t blend it all! Leave some chickpeas whole for a nice chunky texture. Blend for about 30 seconds.
Step 6: Season and finish
Taste your soup and add 1 teaspoon salt and ½ teaspoon black pepper. Stir in 2 tablespoons fresh lemon juice and sprinkle parsley on top. Now serve it hot and ENJOY!
Tips for the Best Chickpea and Tomato Soup
Want your soup to turn out perfect every time? These simple tips will help you make the best bowl ever!
- Use Quality Canned Tomatoes: San Marzano tomatoes taste sweeter and way better than regular ones. They’re worth it!
- Don’t Skip the Simmer: Let it bubble away for the full time. This helps all the flavors get really friendly.
- Blend Partially: Keep some chickpeas whole so you get a nice mix of creamy and chunky in every bite.
- Toast Your Spices: Cooking the spices in oil first makes them smell and taste so much stronger and better.
- Add Acid at End: Put the lemon juice in at the very end. It keeps the bright, fresh flavor.
Variations and Substitutions
Want to mix things up? Here are some easy ways to change this soup to fit what you like or have!
- Make it Spicy: Add ½ teaspoon red pepper flakes or a chopped jalapeño if you like things hot and spicy.
- Add Greens: Throw in some spinach or kale in the last 5 minutes for extra veggies and pretty color.
- Coconut Milk Version: Swap 1 cup of broth for coconut milk. It makes the soup creamy and a little sweet.
- Use Dried Chickpeas: Soak 1 cup dried chickpeas overnight and cook them first before adding to your soup.
Frequently Asked Questions
Can I make this soup ahead of time?
Yes! It tastes even better the next day. Just pop it in a container and keep it in your fridge for up to five days.
How do I store leftover soup?
Let it cool down completely first. Then put it in a sealed container in the fridge for 5 days or freeze it for 3 months.
What should I serve with this soup?
Try crusty bread, grilled cheese, or a fresh salad. Croutons and pita chips are great for dipping, too. Yum!
Can I use fresh tomatoes instead?
Sure! Use 2 pounds of fresh tomatoes that you blanch and chop up. But canned ones give better flavor year-round, honestly.
Is this soup freezer-friendly?
Yep! Freeze it in containers for up to 3 months. Let it thaw in the fridge overnight, then warm it on the stove.
Can I make this in a slow cooker?
Absolutely! Put everything except lemon juice in your slow cooker. Cook on low for 6-8 hours, blend it, then add the lemon juice.
How can I make this soup thicker?
Blend more of the chickpeas or let it simmer longer without the lid on. You can also add 1 tablespoon of tomato paste.
What makes this soup healthy?
Chickpeas have protein and fiber. Tomatoes have vitamins. Olive oil is good for your heart. It’s filling but not heavy at all!
Chickpea and Tomato Soup
Ingredients
Equipment
Method
- Heat olive oil in a large pot over medium heat for 2 minutes until it shimmers.
- Add diced onion and cook for 5 minutes until soft, and you can see through it.
- Stir in minced garlic, cumin, and paprika, cooking for 1 minute until it smells great.
- Pour in crushed tomatoes and drained chickpeas, stirring everything together really well.
- Add vegetable broth, bring to boil, then lower the heat and simmer covered for 20 minutes.
- Use an immersion blender to blend some of the soup, but leave some chickpeas whole.
- Season with salt and pepper, then stir in fresh lemon juice right before you serve it.
- Ladle into bowls and sprinkle fresh chopped parsley on top for color and fresh taste.
Notes
- Soup gets thicker when it sits. Just add more broth when you reheat it.
- Fire-roasted tomatoes add a smoky taste that makes it extra special and delicious.
- Use a strainer when squeezing a lemon so seeds don’t get in your soup.
- Always taste before serving and add more salt or pepper if you need to.
- Freeze leftovers in single servings, so you have quick meals ready whenever you want.
