Herbed Tomato and Chickpea Soup
Warm, hearty, and bursting with Mediterranean-inspired flavors, this Herbed Tomato and Chickpea Soup is the perfect one-pot meal for cozy evenings or satisfying lunches. Packed with nutrient-rich ingredients like tender chickpeas, vibrant baby spinach, and aromatic fresh herbs, this soup achieves a delicate balance of comfort and freshness. A fragrant blend of cumin, oregano, and crushed red pepper flakes adds depth, while a splash of fresh lemon juice at the end brightens every spoonful. Simmered with a mix of vegetables and a robust tomato base, this vegetarian soup is both wholesome and easy to make, coming together in just under an hour. Garnish with a sprinkle of parsley for a finishing touch, and enjoy a bowl of flavorful, soul-warming goodness. Perfect for meal prep or serving a crowd, this recipe is a must-try for healthy soup lovers!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 cloves, minced garlic
- 1 medium, peeled and diced carrot
- 1 medium, diced celery stalk
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 0.5 teaspoon crushed red pepper flakes
- 28 ounces canned diced tomatoes
- 4 cups vegetable broth
- 15 ounces, drained and rinsed canned chickpeas
- 1 sprig fresh rosemary
- 3 sprigs fresh thyme
- 1 bay leaf
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon (or to taste) black pepper
- 2 cups baby spinach
- 1 medium, juiced lemon
- 2 tablespoons, chopped (optional, for garnish) fresh parsley
Instructions
In a large soup pot, heat the olive oil over medium heat.
Add the diced onion and sauté for 5-6 minutes, until softened and translucent.
Stir in the minced garlic, diced carrot, and diced celery. Cook for another 4-5 minutes, stirring occasionally.
Sprinkle in the ground cumin, dried oregano, and crushed red pepper flakes. Stir well to coat the vegetables in the spices, cooking for 1 minute until fragrant.
Pour in the canned diced tomatoes along with their juices, followed by the vegetable broth.
Add the drained and rinsed chickpeas, rosemary sprig, thyme sprigs, and bay leaf. Stir to combine the flavors.
Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, stirring occasionally.
Remove the rosemary, thyme sprigs, and bay leaf from the pot and discard.
Season the soup with salt and black pepper to taste.
Stir in the baby spinach and cook for 2-3 minutes until wilted.
Finish the soup with the juice of one lemon for a bright, fresh flavor.
Ladle the soup into bowls, garnish with fresh parsley if desired, and serve warm.
Nutrition Facts
Calories |
395 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.1 g | 22% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 1648 mg | 72% | |
| Total Carbohydrate | 48.7 g | 18% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 15.2 g | ||
| Protein | 13.9 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 178 mg | 14% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 1155 mg | 25% | |
*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.
