Tomato and Chickpea Soup Hasa Tamata Ma Hummus
Embark on a flavorful journey with Tomato and Chickpea Soup (Hasa Tamata Ma Hummus), a simple yet hearty dish that's perfect for cozy weeknight dinners or healthy meal prep. This Middle Eastern-inspired soup combines the robust richness of crushed tomatoes with the nutty creaminess of chickpeas, elevated by aromatic spices like cumin, coriander, and paprika. Simmered to perfection, it strikes a harmonious balance between a velvety, blended texture and satisfying chunks for a delightful bite. A splash of lemon juice adds a zesty brightness, while optional garnishes like fresh cilantro and a dollop of yogurt lend an extra layer of freshness and creaminess. Ready in just 40 minutes, this plant-based soup is not only packed with flavor but also brimming with nutrients. Serve it warm with crusty bread or pita for a comforting, wholesome meal that's as nourishing as it is delicious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 28 ounces canned crushed tomatoes
- 4 cups vegetable broth
- 15 ounces canned chickpeas, drained and rinsed
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
- 2 tablespoons plain yogurt (optional, for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5 minutes, or until softened and translucent.
Stir in the minced garlic, ground cumin, ground coriander, and paprika. Cook for 1 minute, stirring constantly, until the spices are fragrant.
Pour in the crushed tomatoes and vegetable broth, stirring to combine.
Add the chickpeas, salt, and black pepper to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes, allowing the flavors to meld together.
Using an immersion blender, blend the soup partially to create a slightly creamy texture, while leaving some chickpeas whole for a hearty bite. (Alternatively, transfer half the soup to a blender, blend until smooth, then return it to the pot.)
Stir in the lemon juice and adjust seasoning with more salt and pepper if needed.
Ladle the soup into bowls and garnish with fresh cilantro and a dollop of plain yogurt, if desired.
Serve warm with crusty bread or pita on the side.
Nutrition Facts
Calories |
328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.8 g | 14% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 1496 mg | 65% | |
| Total Carbohydrate | 48.1 g | 18% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 15.0 g | ||
| Protein | 12.0 g | 24% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 130 mg | 10% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1138 mg | 24% | |
*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.
