Chickpea and Tomato Soup
Warm up with a comforting bowl of Chickpea and Tomato Soup, a hearty, one-pot recipe bursting with nourishing flavors and rich aromas. Packed with tender chickpeas, sweet diced tomatoes, and a fragrant blend of cumin, smoked paprika, and optional cayenne for a subtle kick, this soup is both wholesome and satisfying. Its velvety texture, achieved by partially blending the soup, is perfectly complemented by the fresh pop of baby spinach and a squeeze of lemon for brightness. Ready in just 45 minutes, this vegan-friendly dish is a perfect weeknight dinner or meal prep option, especially when paired with crusty bread or a crispy side salad. Try this easy recipe to enjoy a healthy, protein-packed soup that’s as nutritious as it is delicious!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.25 teaspoon cayenne pepper (optional)
- 28 ounces canned diced tomatoes, with juice
- 3 cups cooked chickpeas (or canned, drained and rinsed)
- 4 cups vegetable broth
- 1 piece bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups baby spinach (optional)
- 1 tablespoon lemon juice, freshly squeezed
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5-7 minutes, stirring occasionally, until softened and translucent.
Stir in the minced garlic, ground cumin, smoked paprika, and cayenne pepper (if using). Cook for 1 minute, stirring constantly, until fragrant.
Add the canned diced tomatoes with their juice, cooked chickpeas, vegetable broth, and bay leaf. Stir to combine.
Bring the soup to a gentle boil, then reduce the heat to low and simmer uncovered for 20 minutes, stirring occasionally.
Remove and discard the bay leaf. Use an immersion blender to partially blend the soup for a thicker texture, or leave it as is for a chunky consistency.
Stir in the salt, black pepper, and baby spinach (if using). Let the spinach wilt for 2-3 minutes.
Add the lemon juice and give the soup a final taste, adjusting the seasoning if needed.
Ladle the soup into bowls and garnish with chopped fresh parsley. Serve warm with crusty bread or a side salad.
Nutrition Facts
Calories |
417 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.9 g | 17% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1537 mg | 67% | |
| Total Carbohydrate | 62.1 g | 23% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 15.5 g | ||
| Protein | 18.1 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 192 mg | 15% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1296 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
