This hearty Chickpea Tomato Soup is a flavorful, comforting bowl packed with protein-rich chickpeas, fiber-loaded vegetables, and a touch of Parmesan for extra depth.
Low in saturated fat and carbs, it’s a wholesome, plant-forward option perfect for quick weeknight dinners or meal prep.
Easy to make in one pot, it’s satisfying, nutritious, and ideal for everyday cooking.
Chickpea Tomato Soup
Equipment
- 1 large nonstick skillet (for sautéing)
- 1 crock pot OR 1 large pot/Dutch oven OR 1 Instant Pot
- 1 wooden spoon (or spatula)
- Measuring
- 1 Ladle
Ingredients
- 1 tsp olive oil
- ½ cup onion chopped
- ½ cup carrots diced
- ½ cup celery diced
- 2 garlic cloves minced
- 2 15 oz cans chickpeas, rinsed and drained
- 1 28 oz can crushed tomatoes
- 3 cups reduced-sodium chicken broth or vegetable broth
- 1 fresh rosemary sprig
- 2 bay leaves
- 2 tbsp fresh basil chopped
- Freshly ground black pepper to taste
- 2 cups fresh baby spinach
- ¼ cup shredded Parmesan cheese plus extra for garnish, optional
Instructions
- Prepare the Vegetables: Begin by gathering all your fresh vegetables. Peel the carrots and dice them into small, even pieces to ensure they cook evenly. Finely chop the onion and dice the celery into similar-sized pieces. Mince the garlic cloves carefully. Preparing all your ingredients in advance allows for a smooth cooking process and ensures that each vegetable releases its full flavor into the soup.
- Heat the Olive Oil: Place a large nonstick skillet or sauté pan over medium heat and add 1 teaspoon of olive oil. Allow it to warm until it shimmers slightly. The gentle heat helps release the oil’s aroma, creating a flavorful base for the vegetables. Be careful not to overheat, as burning the oil can impart a bitter taste to the soup.
- Sauté the Aromatics: Add the chopped onions, diced carrots, diced celery, and minced garlic to the skillet. Stir continuously for 6 to 8 minutes until the onions turn translucent and fragrant, and the carrots and celery begin to soften. This step develops a rich, aromatic foundation that will enhance the flavor of the soup in every bite.
- Prepare the Broth and Tomatoes: While the vegetables are sautéing, open the cans of crushed tomatoes and chickpeas. Rinse and drain the chickpeas to remove any excess liquid. Measure 3 cups of reduced-sodium chicken or vegetable broth. Having these ingredients ready before combining ensures a seamless transition to the cooking stage.
- Combine Ingredients in the Cooking Vessel: Transfer the sautéed vegetables to your cooking vessel. For a crock pot, place everything into the pot. For stovetop cooking, keep the vegetables in the same pot or Dutch oven used for sautéing. For the Instant Pot, you can either transfer the vegetables or sauté directly in the pot. Add the chickpeas, crushed tomatoes, broth, Parmesan cheese, and freshly ground black pepper. Nestle the rosemary sprig, bay leaves, and chopped basil into the mixture. These herbs will infuse the soup with deep, savory flavors during cooking.
- Cook the Soup: For the crock pot method, cover the pot and cook on low for 6 hours to allow the flavors to meld fully. For stovetop cooking, bring the mixture to a gentle simmer over medium-low heat, cover, and cook for 30 minutes, stirring occasionally. At the end of the cooking time, add the fresh spinach and simmer for an additional 2 minutes until it wilts. For the Instant Pot, secure the lid, set the valve to sealing, and cook on high pressure for 15 minutes. Allow a natural pressure release, then stir in the spinach until it is tender and wilted.
- Final Seasoning and Herb Removal: After the soup has finished cooking, carefully remove the rosemary sprig and bay leaves. Taste the soup and adjust the seasoning with additional salt and freshly ground black pepper if needed. This ensures a perfectly balanced, flavorful result.
- Serve and Garnish: Ladle the soup into bowls while it is still hot. Sprinkle additional shredded Parmesan cheese on top if desired. The cheese adds a creamy, savory finish that perfectly complements the chickpeas, tomatoes, and fresh herbs. Serve immediately for a comforting and satisfying meal.
- Store and Meal Prep: Allow any leftover soup to cool completely before transferring it to airtight containers. Store in the refrigerator for up to 4 days or freeze for up to 3 months. Gently reheat to preserve the texture and flavor, making this soup an excellent option for meal prep or quick weeknight dinners.
- Enjoy and Share: Savor this hearty, nutritious Chickpea Tomato Soup with your loved ones. Leaving a comment or rating on the recipe helps others discover this wholesome dish and supports the ongoing creation of high-quality recipes.
Notes
- Use low-sodium or homemade broth to control salt levels and keep the soup heart-healthy.
- Rinsing canned chickpeas reduces excess sodium and prevents a metallic taste.
- Fresh herbs like basil and rosemary add more flavor than dried, but dried herbs can be substituted if needed.
- Parmesan cheese can be skipped for a fully plant-based version, or replaced with a vegan alternative.
- Adjust the thickness by adding more broth for a lighter soup or simmering longer for a thicker texture.
- Spinach can be substituted with kale, Swiss chard, or other leafy greens.
- This soup can be easily doubled or halved depending on your serving needs.
- For extra flavor, consider a splash of balsamic vinegar or a pinch of red pepper flakes before serving.
Chef’s Secrets For Perfect Flavor:
To achieve a deeply flavorful Chickpea Tomato Soup, focus on building layers of taste.
Sautéing the aromatics—onions, garlic, carrots, and celery—slowly over medium heat ensures each vegetable softens and releases natural sweetness, creating a rich base.
Adding fresh herbs like rosemary and basil during cooking allows their oils to infuse the soup, while finishing with Parmesan cheese adds subtle umami depth.
Using low-sodium broth allows you to adjust seasoning precisely and prevents the soup from becoming too salty.
For an extra touch, letting the soup rest for a few minutes before serving enhances the meld of flavors.
Serving Suggestions To Impress Guests:
This soup shines when paired with fresh, crusty bread for dipping or a side salad with tangy vinaigrette.
For a heartier meal, serve it alongside roasted vegetables, garlic bread, or a simple grain bowl featuring quinoa or farro.
Garnish with extra Parmesan, a drizzle of olive oil, or fresh herbs to elevate presentation and flavor.
For a cozy, winter-friendly option, top each bowl with a sprinkle of crushed red pepper for mild heat and a wedge of lemon to brighten the rich, savory flavors.
Storage Tips For Long-Term Use:
Store leftover soup in airtight containers once it has cooled completely.
In the refrigerator, it will keep fresh for up to four days, making it perfect for meal prep or quick lunches.
For longer storage, freeze in portioned containers for up to three months.
When reheating, warm gently over low heat to preserve the delicate texture of the chickpeas and vegetables.
Avoid boiling, as this can break down the chickpeas and make the spinach overly wilted.
Label containers with the date for easy rotation and maintain the best quality.
Frequently Asked Questions
1. Can I make this soup fully vegan?
Yes! Simply use vegetable broth instead of chicken broth and skip or replace the Parmesan cheese with a plant-based alternative. The soup will remain flavorful and rich, with plenty of protein from the chickpeas.
2. Can I use dried chickpeas instead of canned?
Absolutely. Dried chickpeas need to be soaked overnight and boiled until tender before adding to the soup. This method gives a slightly firmer texture but requires extra preparation time.
3. Can I make this soup spicy?
Yes, you can add a pinch of red pepper flakes during cooking or a dash of cayenne pepper to taste. A little spice enhances the savory flavors without overwhelming the dish.
4. Can I use frozen vegetables instead of fresh?
Frozen vegetables can work in a pinch, but fresh vegetables provide better texture and flavor. If using frozen, add them slightly earlier in the cooking process to ensure they don’t become too soft.
5. Can this soup be made ahead of time?
Definitely. You can prepare the soup a day in advance and refrigerate. The flavors often deepen overnight, making it even more delicious.
Simply reheat gently before serving and add fresh spinach at the end to maintain its bright color and texture.
