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!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 5-7 minutes, stirring occasionally, until softened and translucent.

Step 3

Stir in the minced garlic, ground cumin, smoked paprika, and cayenne pepper (if using). Cook for 1 minute, stirring constantly, until fragrant.

Step 4

Add the canned diced tomatoes with their juice, cooked chickpeas, vegetable broth, and bay leaf. Stir to combine.

Step 5

Bring the soup to a gentle boil, then reduce the heat to low and simmer uncovered for 20 minutes, stirring occasionally.

Step 6

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.

Step 7

Stir in the salt, black pepper, and baby spinach (if using). Let the spinach wilt for 2-3 minutes.

Step 8

Add the lemon juice and give the soup a final taste, adjusting the seasoning if needed.

Step 9

Ladle the soup into bowls and garnish with chopped fresh parsley. Serve warm with crusty bread or a side salad.

Nutrition Facts

Serving size	(2681.8g)

Amount per serving	% Daily Value*
Calories	1899.6

Total Fat 55.4g	0%
Saturated Fat 7.7g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 6405.7mg	0%
Total Carbohydrate 283.5g	0%
Dietary Fiber 74.4g	0%
Total Sugars 67.3g
Protein 86.4g	0%

Vitamin D 0IU	0%
Calcium 744.1mg	0%
Iron 34.0mg	0%
Potassium 5981.0mg	0%

*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.

Source of Calories

Fat: 25.2%

Protein: 17.5%

Carbs: 57.3%