Chickpea Tomato Soup
Chickpea Tomato Soup is a hearty, plant-based soup made with chickpeas, tomatoes, and light spices. It’s flavorful, tangy, and comforting—perfect for a quick and healthy meal.
Ingredients
• 2–3 tablespoons olive oil
• 1 medium yellow onion, diced
• 4–6 garlic cloves, minced
• 1–2 medium carrots, diced (optional)
• 2 ribs of celery, diced (optional)
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• ½ teaspoon dried thyme
• 1 teaspoon smoked paprika
• ¼–½ teaspoon red chili flakes, to taste
• 1 bay leaf (optional)
• 28 ounces crushed or diced tomatoes (fire-roasted if possible)
• 4 cups low-sodium vegetable broth
• 2 (15-ounce) cans of chickpeas, drained and rinsed
• Salt and black pepper, to taste
• 2–3 cups baby spinach or chopped kale (optional)
• ½–1 cup coconut milk (optional, for creaminess)
• Lemon wedges, fresh parsley or basil, croutons, vegan parmesan for serving
Instructions
1. Sauté aromatics: In a large pot, heat olive oil over medium heat to start cooking the aromatics. Add onion and a pinch of salt. Cook 5–6 minutes until translucent. Stir in garlic for 30–60 seconds.
2. Build flavor: Add carrots and celery (if using). Cook 4–5 minutes. Stir in basil, oregano, thyme, smoked paprika, chili flakes, and bay leaf. Bloom spices for 30 seconds.
3. Simmer base: Add tomatoes and vegetable broth. Stir, then bring to a simmer. Cover loosely and simmer for 15–20 minutes to let the flavors blend.
4. Add chickpeas: Stir in chickpeas. Simmer 10 more minutes to absorb flavor.
5. Choose texture: Blend part of the soup with an immersion blender for a creamy, but chunky finish, blend fully for smooth, or keep it rustic and unblended.
6. Finish and serve: Add salt and pepper to taste. Add a squeeze of lemon. Stir in spinach or kale to wilt, and coconut milk if using. Serve in bowls and finish with herbs, crispy croutons, and vegan parmesan.
Notes
- Use fire-roasted tomatoes for extra depth.
- To thicken, blend many or simmer uncovered to reduce. To thin, add warm broth.
- For Mediterranean flair, add olives and extra oregano; finish with lemon zest.
- Serve with crusty bread, grilled cheese, or a fresh green salad.
- Storage: Keep in the fridge for 4–5 days or in the freezer for up to 3 months. Add greens and coconut milk after reheating for the best texture.