Chickpea Tomato Soup
A quick and nourishing one-pot soup, loaded with protein-rich chickpeas, fresh vegetables, and savory herbs. Perfect for meal prep or a cozy weeknight dinner, this soup is fiber-rich, low in saturated fat, and simple to make on the stove, crock pot, or Instant Pot.
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.
