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!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

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

Directions

Step 1

In a large soup pot, heat the olive oil over medium heat.

Step 2

Add the diced onion and sauté for 5-6 minutes, until softened and translucent.

Step 3

Stir in the minced garlic, diced carrot, and diced celery. Cook for another 4-5 minutes, stirring occasionally.

Step 4

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.

Step 5

Pour in the canned diced tomatoes along with their juices, followed by the vegetable broth.

Step 6

Add the drained and rinsed chickpeas, rosemary sprig, thyme sprigs, and bay leaf. Stir to combine the flavors.

Step 7

Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, stirring occasionally.

Step 8

Remove the rosemary, thyme sprigs, and bay leaf from the pot and discard.

Step 9

Season the soup with salt and black pepper to taste.

Step 10

Stir in the baby spinach and cook for 2-3 minutes until wilted.

Step 11

Finish the soup with the juice of one lemon for a bright, fresh flavor.

Step 12

Ladle the soup into bowls, garnish with fresh parsley if desired, and serve warm.

Nutrition Facts

Serving size	(2543.6g)

Amount per serving	% Daily Value*
Calories	1460.4

Total Fat 67.8g	0%
Saturated Fat 12.6g	0%
Polyunsaturated Fat 12.4g
Cholesterol 15.9mg	0%
Sodium 7000.5mg	0%
Total Carbohydrate 176.5g	0%
Dietary Fiber 50.9g	0%
Total Sugars 56.7g
Protein 46.5g	0%

Vitamin D 0IU	0%
Calcium 713.6mg	0%
Iron 19.4mg	0%
Potassium 4601.7mg	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: 40.6%

Protein: 12.4%

Carbs: 47.0%