This chickpea tomato soup recipe is one of those meals I keep coming back to again and again.
It’s warm, comforting, filling, and still feels light enough that I don’t feel weighed down afterward.
I started making versions of this soup when I wanted something simple that didn’t rely on cream or butter, and over time, it turned into a staple in my kitchen.
Tomato soup alone is comforting, but chickpeas give it body, texture, and staying power. They make the soup feel like a complete meal, rather than just a starter.
Hi, my name is Dipendra Kumar. I like cooking food for my family and relatives. I am a pro chef. I make my own method recipe. Just my mom calls me a revoattacker chef.
I love how the tomatoes bring brightness while the chickpeas mellow everything out. It’s balanced, cozy, and dependable.
Easy Chickpea for Busy Weeknights
This is an easy chickpea tomato soup recipe because it doesn’t ask much of you. Everything happens in one pot, the ingredient list is short, and there’s no fancy prep involved.
On busy weeknights, I appreciate recipes like this where I can cook calmly without rushing or multitasking too much.
It’s also forgiving. If you’re missing one spice or herb, the soup still works. That flexibility is what makes it realistic for everyday cooking.
One-Pot Chickpea
I love one-pot meals, and this soup fits that perfectly. From sautéing the onion to simmering and blending, everything happens in the same pot.
That means fewer dishes and less cleanup, which honestly makes the soup taste even better to me.
Without Cream
This soup tastes creamy, but there’s no cream involved. The chickpeas do all the work.
Once part of the soup is blended, the starch from the chickpeas thickens everything naturally. I find this method lighter and more satisfying than adding dairy.
If you like tomato soup but want something less heavy, this approach really works.
Healthy
This is a healthy chickpea tomato soup recipe because it’s built from whole, simple ingredients.
Chickpeas provide fiber and protein, tomatoes add antioxidants, and olive oil supports heart health.
There’s nothing overly processed or rich here, which makes it easy to enjoy often.I don’t think healthy food needs to feel restrictive, and this soup proves that.
Vegan
Even people who don’t usually eat vegan meals enjoy this soup. It’s flavorful and satisfying without trying too hard to replace anything.
I’ve served it to mixed groups, and no one ever complains about what’s missing.
Pantry-Style
This is one of my favorite pantry-style meals. Canned chickpeas, canned tomatoes, dried herbs, and broth are things I almost always have.
That means I can make this soup even when the fridge is nearly empty. Those are the recipes I value most, especially on days when grocery shopping feels like a chore.
Ingredients
Ingredients work best if they are of the right type and in the right quantity, as in this recipe, where I’ve achieved a truly delicious texture.
| Amount | Ingredient | Notes |
|---|---|---|
| 2 cans (15 oz each) | Chickpeas | Drained and rinsed |
| 2 cans (14–15 oz each) | Diced tomatoes | Fire-roasted or regular |
| 1 medium | Onion | Yellow or white |
| 3 cloves | Garlic | Fresh, minced |
| 3 cups | Vegetable broth | Low-sodium preferred |
| 2 tablespoons | Olive oil | Extra virgin |
| 1 teaspoon | Paprika | Smoked or sweet |
| ½ teaspoon | Ground cumin | Optional |
| ½ teaspoon | Dried oregano | Or thyme |
| ¼ teaspoon | Red pepper flakes | Optional |
| Salt | To taste | Adjust at the end |
| Black pepper | To taste | Freshly ground |
| 2 tablespoons | Lemon juice | Brightens flavor |
| ¼ cup | Fresh parsley | Chopped |
Equipment Needed
| Amount | Equipment | Notes |
|---|---|---|
| 1 | Large soup pot or Dutch oven | Heavy-bottom preferred |
| 1 | Cutting board | Any size |
| 1 | Chef’s knife | Sharp works best |
| 1 | Immersion blender | Or standard blender |
| 1 | Wooden spoon | For stirring |
How to Make Chickpea Tomato Soup
Step 1
I heat the olive oil in a large pot over medium heat. Once warm, I add the chopped onion and cook it slowly until soft and translucent. I stir occasionally so it doesn’t brown too fast.
Step 2
I add the garlic, paprika, cumin, oregano, and red pepper flakes. I stir constantly for about 30 seconds so the spices release their aroma without burning.
Step 3
Next, I pour in the diced tomatoes with their juices and stir well, scraping the bottom of the pot to lift any stuck bits.
Step 4
I add the vegetable broth and bring everything to a gentle boil.
Step 5
Once boiling, I add the chickpeas, lower the heat to medium-low, and let the soup simmer uncovered for about 20 minutes so the flavors can develop.
Step 6
Using an immersion blender, I blend about one-third of the soup directly in the pot. This thickens the soup while keeping some texture.
Step 7
I stir the soup well and taste it, adjusting salt and pepper as needed.
Step 8
I turn off the heat and stir in the lemon juice and parsley. This final step adds freshness and balances the tomatoes.
Chunky or Smooth Texture
One thing I love about this soup is how customizable the texture is. If I want it chunkier, I barely blend it.
If I want it smoother, I blend more. Both versions work beautifully, and it depends on my mood.
Chickpea Tomato Soup for Meal Prep
This soup is excellent for meal prep. I often make a big pot on Sunday and portion it out for lunches or quick dinners.
The flavor actually improves after a day in the fridge, which makes it even better.
That Freezes Well
This soup freezes very well for up to three months. I let it cool completely, store it in airtight containers, and thaw it fully before reheating. If it thickens too much, I just add a splash of broth or water.
Serving Ideas
I usually serve this soup with crusty bread or a grilled cheese sandwich. It also pairs nicely with a simple green salad. Sometimes I drizzle olive oil on top or add extra herbs if I have them.
Chickpea Tomato Soup for Beginners
If you’re new to cooking, this recipe is a great place to start. The steps are simple, the timing doesn’t have to be exact, and the soup is very forgiving. Even small mistakes won’t ruin it.
Nutrition Benefits
- Good source of plant-based protein
- High in dietary fiber
- Naturally low in saturated fat
- Rich in antioxidants from tomatoes
- Supports digestion and heart health
- Vegan and dairy-free
- Budget-friendly and filling
Chickpea Tomato Soup Recipe
Equipment
- 1 Large soup pot or Dutch oven Heavy-bottom works best
- 1 Cutting board Any size
- 1 Chef’s knife Sharp knife makes prep easier
- 1 Immersion blender Or regular blender
- 1 Wooden spoon For stirring
Ingredients
- 2 cans Chickpeas 15 oz each drained and rinsed
- 2 cans Diced tomatoes Fire-roasted or regular
- 1 medium Onion Yellow or white diced
- 3 cloves Garlic Minced
- 3 cups Vegetable broth Low-sodium preferred
- 2 tablespoons Olive oil Extra virgin
- 1 teaspoon Paprika Smoked or sweet
- ½ teaspoon Ground cumin Optional
- ½ teaspoon Dried oregano Or thyme
- ¼ teaspoon Red pepper flakes Optional
- — — Salt To taste
- — — Black pepper To taste
- 2 tablespoons Lemon juice Fresh is best
- ¼ cup Fresh parsley Chopped
Instructions
Step 1:
- I heat the olive oil in a large soup pot over medium heat. Once warm, I add the diced onion and cook for about 5 minutes, stirring occasionally, until soft and translucent.
Step 2:
- I add the garlic, paprika, cumin, oregano, and red pepper flakes. I stir for about 30 seconds until fragrant, being careful not to burn the garlic.
Step 3:
- I pour in the diced tomatoes with their juices and stir well, scraping the bottom of the pot to release any stuck bits.
Step 4:
- I add the vegetable broth and bring the soup to a gentle boil.
Step 5:
- Once boiling, I add the chickpeas, reduce the heat to medium-low, and let the soup simmer uncovered for about 20 minutes.
Step 6:
- Using an immersion blender, I blend about one-third of the soup directly in the pot to thicken it while keeping some texture.
Step 7:
- I stir the soup well, taste it, and adjust the salt and black pepper as needed.
Step 8:
- I turn off the heat and stir in the lemon juice and chopped parsley. Then it’s ready to serve.
Notes
This soup keeps well in the fridge for up to 5 days and freezes nicely for up to 3 months.
If it thickens too much when reheating, I just add a splash of broth or water and stir.
FAQs:-
Can I make chickpea tomato soup ahead of time?
Yes, I usually make it ahead. The flavor actually gets better after a few hours or overnight in the fridge.
How do I make chickpea tomato soup thicker?
I blend more of the soup or simmer it a little longer, uncovered, until it thickens naturally.
Can I freeze chickpea tomato soup?
Yes, it freezes very well. I let it cool completely, then store it in airtight containers for up to three months.
Is chickpea tomato soup healthy?
Yes, it’s high in fiber and plant-based protein, low in saturated fat, and made with simple whole ingredients.
Can I make chickpea tomato soup without a blender?
Yes, you can skip blending. The soup will be more chunky but still taste great.
Final Thoughts
This chickpea tomato soup recipe is one of those meals I trust. It’s comforting, flexible, affordable, and nourishing.
I make it when I want something easy, when I need something cozy, or when I just want a reliable meal that always turns out good. I hope it becomes a favorite in your kitchen too, and thanks for cooking with me.
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