Chickpea Tomato Soup Recipe (Easy & Healthy Vegan)

Warm, nourishing, and bursting with Mediterranean flavors, Chickpea Tomato Soup Recipe is the ultimate comfort food with a healthy twist. This wholesome dish features tender chickpeas simmered in a rich tomato broth, seasoned with aromatic herbs, garlic, and warming spices, creating a soup that’s both satisfying and nutritious. It’s the kind of meal that fills your kitchen with inviting aromas and draws everyone to gather around the table.

Each spoonful delivers a satisfying combination of textures—creamy chickpeas, silky tomato broth, and tender vegetables that meld together beautifully. Whether you’re cooking for a quick weeknight dinner or meal prepping for the week ahead, this soup is as easy to make as it is to love. Serve it with your favorite additions like crusty bread, fresh herbs, a drizzle of olive oil, or a dollop of yogurt for a colorful, customizable meal that feels both cozy and nourishing.

Why You’ll Love This Chickpea Tomato Soup Recipe

• Nutritious and filling: Packed with plant-based protein and fiber from chickpeas, making it satisfying and healthy.
• Budget-friendly comfort: Uses simple pantry staples to create restaurant-quality soup without breaking the bank.
• Quick and effortless: Ready in about 35 minutes with minimal hands-on time—perfect for busy schedules.
• Vegan and versatile: Naturally plant-based and easily customizable with different vegetables, grains, or proteins.
• Meal prep champion: Makes great leftovers and actually tastes better the next day as flavors develop.

Preparation Phase & Tools to Use (Essential Tools and Equipment, Plus Why They Matter)

Before diving into this delicious soup, having the right tools on hand will make everything smoother—from prep to clean-up.

Essential Tools & Why You Need Them:

Large Dutch Oven or Soup Pot (6-quart)
This is the star of the show. Heavy-bottomed construction distributes heat evenly, preventing scorching and ensuring perfect simmering.

Immersion Blender or Regular Blender
Optional but wonderful for partially blending the soup to create a creamier texture while keeping some chickpeas whole.

Sharp Knife & Cutting Board
Essential for chopping onions, garlic, carrots, and celery, plus preparing any fresh herb garnishes.

Wooden Spoon or Heat-Resistant Spatula
Perfect for stirring the vegetables and scraping the bottom of the pot to prevent sticking.

Measuring Cups & Spoons
Precision matters—especially for the spices and liquids that create the perfect flavor balance.

Can Opener
For opening canned chickpeas and tomatoes quickly and safely.

Having these items prepped and within reach makes the cooking process seamless and enjoyable.

Preparation Tips

• Rinse canned chickpeas thoroughly to remove excess sodium and any tinny flavor from the canning liquid.
• Sauté aromatics properly until fragrant and softened—this builds the flavor foundation for the entire soup.
• Don’t skip the tomato paste—cooking it for a minute or two deepens the flavor and removes any raw taste.
• Use quality canned tomatoes like San Marzano for the best natural sweetness and rich flavor.
• Season in layers throughout cooking rather than all at once for more complex, well-rounded taste.
• Let it simmer: Allow the soup to simmer for at least 15-20 minutes so flavors can meld and develop fully.

These small touches make a big difference in creating depth and richness in your finished soup.

Ingredients for This Chickpea Tomato Soup Recipe

Here’s everything you’ll need to bring this flavorful, nourishing soup to life. Most of the ingredients are pantry staples, making it both economical and convenient for last-minute meals.

For the Soup Base:

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 3 cloves garlic, minced
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 3 tablespoons tomato paste
• 1 (28 oz) can crushed tomatoes
• 1 (14 oz) can diced tomatoes with juices
• 2 (15 oz) cans chickpeas, drained and rinsed
• 4 cups vegetable broth (low-sodium preferred)
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• ½ teaspoon smoked paprika
• ¼ teaspoon red pepper flakes (optional)
• 1 bay leaf
• Salt and black pepper to taste
• 2 cups fresh spinach or kale, roughly chopped

Optional Toppings:

• Fresh basil leaves, chopped
• Extra virgin olive oil drizzle
• Plain Greek yogurt or coconut cream
• Grated Parmesan cheese (omit for vegan)
• Crusty bread croutons
• Fresh lemon juice

Everything in this list balances nutrition and flavor—the hearty chickpeas and tangy tomatoes create the perfect foundation. The toppings are optional but add freshness and visual appeal.

Step 1: Sauté the Aromatics

In a large Dutch oven or soup pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for 6-8 minutes, stirring occasionally, until the vegetables are softened and the onion becomes translucent. Add the minced garlic and cook for another 30-45 seconds until fragrant but not browned.

Step 2: Build the Flavor Base

Stir in the tomato paste and cook for 1-2 minutes, stirring constantly to coat the vegetables and caramelize the paste slightly. This step intensifies the tomato flavor and removes any metallic taste. Add the dried basil, oregano, smoked paprika, red pepper flakes if using, and a good pinch of salt and black pepper. Stir well to toast the spices and release their aromatic oils.

Step 3: Add Tomatoes and Chickpeas

Pour in the crushed tomatoes and diced tomatoes with their juices, stirring to combine with the sautéed vegetables. Add the drained and rinsed chickpeas, vegetable broth, and bay leaf. Stir everything together thoroughly, scraping up any browned bits from the bottom of the pot—those bits are pure flavor.

Step 4: Simmer and Develop Flavors

Bring the soup to a gentle boil over medium-high heat, then reduce heat to low and let it simmer uncovered for 20-25 minutes. This allows the flavors to meld together beautifully and the chickpeas to become tender and infused with the tomato broth. Stir occasionally to prevent sticking.

Step 5: Finish and Serve

For a creamier texture, use an immersion blender to partially blend the soup, leaving some chickpeas and vegetables whole for texture. Alternatively, transfer 2 cups of soup to a regular blender, blend until smooth, then stir back into the pot.

Add the chopped spinach or kale and stir until wilted, about 2-3 minutes. Taste and adjust seasoning with additional salt, pepper, or a squeeze of fresh lemon juice for brightness. Remove the bay leaf.

Ladle the hot soup into bowls and garnish with fresh basil, a drizzle of olive oil, a dollop of yogurt, or Parmesan cheese as desired. Serve immediately with crusty bread on the side.

Notes

Protein Boost: Add cooked Italian sausage, shredded chicken, or white beans for extra protein and heartiness.

Spice It Up: Increase red pepper flakes or add a splash of hot sauce for more heat and complexity.

Grain Addition: Stir in cooked pasta, rice, or farro during the last 5 minutes for a more substantial, stew-like consistency.

Watch Out for These Mistakes While Cooking

• Rushing the vegetable sauté: Properly softening the aromatics builds the flavor foundation—don’t skip or rush this step.
• Not rinsing the chickpeas: The canning liquid can make the soup taste tinny and overly salty. Always rinse thoroughly.
• Skipping the tomato paste step: Cooking the paste until it darkens slightly is crucial for deep, rich tomato flavor.
• Using water instead of broth: Vegetable broth adds essential depth and savory notes that water simply cannot provide.
• Over-blending the soup: If you blend too much, you’ll lose the satisfying texture contrast of whole chickpeas and vegetables.
• Adding greens too early: Spinach and kale wilt quickly and can become mushy if added too soon. Wait until the last few minutes.
• Not tasting before serving: Soups need proper seasoning. Always taste and adjust salt, pepper, and acidity at the end.
• Forgetting the acid: A squeeze of lemon juice or splash of vinegar at the end brightens all the flavors and makes them pop.

What to Serve With Chickpea Tomato Soup Recipe?

This hearty and nourishing soup is satisfying on its own, but pairing it with the right sides can transform it into a complete, comforting meal. Whether you want something simple or more elaborate, there’s a side for every preference.

8 Delicious Recommendations:

Crusty Sourdough Bread
Warm, crusty bread with salted butter is perfect for dunking and soaking up every drop of flavorful broth.

Grilled Cheese Sandwich
The ultimate soup companion—crispy, golden, and oozing with melted cheese for the perfect comfort food pairing.

Simple Green Salad
Fresh mixed greens with a light vinaigrette add brightness and crunch to balance the hearty soup.

Garlic Naan or Pita Bread
Soft, pillowy flatbread with garlic and herbs brings Mediterranean vibes to your meal.

Roasted Vegetables
Caramelized root vegetables like carrots, parsnips, or sweet potatoes add sweetness and depth.

Quinoa Salad with Lemon
A light, protein-rich grain salad with fresh herbs and citrus provides textural contrast.

Hummus and Veggie Platter
Keep the chickpea theme going with creamy hummus alongside fresh cut vegetables for dipping.

Olive Tapenade Crostini
Toasted baguette slices topped with olive tapenade bring bold, briny Mediterranean flavors.

These pairings help round out the meal and bring variety to your soup experience.

Storage Instructions

This soup stores beautifully and tastes even better the next day as the flavors continue to develop.

How to Store:

Refrigerator: Let the soup cool completely, then transfer to airtight containers. It will keep in the fridge for up to 5 days.

Freezer: For longer storage, portion the cooled soup into freezer-safe containers, leaving about an inch of space at the top for expansion. Freeze for up to 3 months. Note: if you’ve added greens, they may lose some color and texture when frozen, but the soup will still taste delicious.

Reheating:

Stovetop: Reheat in a pot over medium heat, stirring occasionally, until heated through. Add a splash of broth or water if it’s too thick.

Microwave: Heat individual portions on high power for 2-3 minutes, stirring halfway through, until steaming hot.

Always ensure internal temperature reaches 165°F (74°C) when reheating.

Estimated Nutrition (Per Serving – Based on 6 Servings)

Please note this is an approximate breakdown and may vary based on exact ingredients used.

Nutrient	Amount Per Serving
Calories	245
Protein	10g
Carbohydrates	38g
Dietary Fiber	9g
Sugar	11g
Total Fat	6g
Saturated Fat	1g
Unsaturated Fat	4g
Trans Fat	0g
Cholesterol	0mg
Sodium	680mg

This soup delivers a nutritious balance of plant-based protein, fiber, and complex carbohydrates—perfect for a healthy, filling meal.

Frequently Asked Questions

1. Can I make Chickpea Tomato Soup Recipe ahead of time?
Absolutely. This soup is ideal for meal prep. Make a full batch, refrigerate for up to 5 days, and reheat portions as needed throughout the week.

2. Can I use dried chickpeas instead of canned?
Yes! Use 1½ cups dried chickpeas, soaked overnight and cooked until tender before adding to the soup. The cooking time will be longer but the flavor is excellent.

3. Is this soup spicy?
The base recipe is mild with just a hint of warmth. You can easily adjust the heat by adding more red pepper flakes or leaving them out entirely.

4. Can I make it in a slow cooker?
Definitely. Sauté the aromatics first, then transfer everything to a slow cooker and cook on low for 6-8 hours or high for 3-4 hours.

5. What if I don’t have fresh spinach?
No problem. Use frozen spinach (thawed and squeezed dry), kale, Swiss chard, or even skip the greens entirely—the soup is delicious either way.

6. Can I make this soup creamy without dairy?
Yes! Blend in coconut cream, cashew cream, or simply blend more of the soup itself for natural creaminess from the chickpeas.

7. How can I make this soup thicker?
Mash some of the chickpeas against the pot with a wooden spoon, add less broth, or stir in a handful of red lentils during cooking.

8. Can I add pasta to this soup?
Absolutely. Small pasta shapes like ditalini, orzo, or small shells work wonderfully. Add them during the last 10 minutes of cooking.

Conclusion

Chickpea Tomato Soup Recipe is the perfect combination of simple ingredients and bold Mediterranean flavors—all simmered together in one comforting pot. With its hearty chickpeas, tangy tomato base, and aromatic herbs, it’s everything you need in a healthy, satisfying soup.

Perfect for weeknight dinners, meal prep, or cozy weekend lunches, this soup is as nourishing as it is delicious. Plus, with endless customization options, you can make it your own every time. So grab your pot and make this Chickpea Tomato Soup Recipe something your family will request again and again.