Tomato chickpea soup is a simple classic you'll want to make on repeat-perfect for those times when you need a high-protein, plant-based meal but don't have much time. This vegan tomato chickpea soup is quick, nourishing, and packed with flavor, making it a great option for busy weeknights or meal prep.
WHY YOU'LL LOVE THIS TOMATO CHICKPEA SOUP RECIPE
If you follow the Mediterranean diet or enjoy healthy, plant-based meals, you probably know that legumes are a staple-and for good reason. Chickpeas are an excellent source of plant-based protein and fiber. However, keep in mind legumes are also moderately high in carbohydrates, so moderation is key. Here's why this tomato chickpea soup recipe stands out:
- Quick and easy: Ready in under 30 minutes with minimal prep.
- High in plant-based protein: Chickpeas keep you full and energized.
- Flavor-packed: Savory, comforting, and perfectly spiced for ultimate satisfaction.
- Budget-friendly: Made with pantry staples you likely already have on hand. If chickpeas aren't in your pantry yet, it's time to stock up!
- Great for meal prep: This soup tastes even better the next day and reheats beautifully.
TOMATO CHICKPEA SOUP INGREDIENTS
- Carrots: Look for firm, smooth carrots with a bright orange color. Avoid soft or rubbery ones.
- Celery stalks: Look for crisp, pale green stalks with leafy tops are fresh; avoid limp or brown-spotted celery.
- Zucchini: No need to peel (I peel it out of habit); wash and dice for added nutrition and texture.
- Small onion: Look for firm, without soft spots or sprouts. Yellow onions add great depth, but sweet or white onions work fine too.
- Canned chickpeas: Choose low-sodium or no-salt-added varieties. I prefer glass jar options, like those at Whole Foods.
- Cherry tomatoes: Look for fresh, bright red with glossy skins and a sweet aroma. Fresh tomatoes add the best flavor for this soup.
- Paprika: Use sweet or smoked paprika depending on your flavor preference.
- Italian seasoning: A blend of basil, oregano, thyme, and rosemary-classic herbs for Mediterranean dishes.
- Salt (to taste): Sea salt or kosher salt preferred for a clean flavor.
- Tomato sauce: Choose plain, smooth tomato sauce without added sugar or preservatives. Look for brands in the pasta or canned goods aisle.
- Better Than Bouillon (vegetable or chicken base): This is a concentrated broth paste found in the soup or broth section. Use warm water to dissolve for extra flavor.
- Water: Filtered, warm water is best to help dissolve bouillon paste.
- Olive oil: Extra virgin, mild, and fruity for sautéing.
- Bay leaf: Adds subtle aroma-remember to remove before serving!
HOW TO MAKE THIS EASY TOMATO CHICKPEA SOUP
- Sauté the base: In a large soup pot, heat a drizzle of olive oil over medium heat. Add chopped onion, carrots, and celery. Cook for about 5 minutes, stirring occasionally, until softened and fragrant.
- Add zucchini and cherry tomatoes: Toss in zucchini and halved cherry tomatoes. Cook another 3-4 minutes until tomatoes start breaking down and release juices.
- Season it up: Sprinkle paprika, Italian seasoning, and salt over the veggies. Stir well to coat.
- Mix the broth: Dissolve 1 teaspoon of Better Than Bouillon in 3 cups of warm water, following package instructions.
- Combine and simmer: Pour broth into the pot with tomato sauce and chickpeas. Bring to a gentle boil.
- Simmer: Lower heat to medium-low, add a bay leaf (optional), cover, and simmer for 15-20 minutes until vegetables are tender and flavors meld.
- Final touches: Taste and adjust seasoning. For a thicker texture, mash some chickpeas with a spoon or blend a portion with an immersion blender and stir back in.
- Serve and enjoy: Ladle into bowls and serve warm. Top with fresh parsley, a sprinkle of parmesan, or a drizzle of olive oil for an extra cozy touch.
Quick Tip!
Double the batch and freeze half-you'll thank yourself later on busy nights when you just want to reheat and serve!
SERVING SUGGESTIONS FOR TOMATO CHICKPEA SOUP
- Pair with crusty bread: Warm sourdough, whole grain toast, or garlic bread for dipping. Bonus if toasted with olive oil or cheese.
- Add a protein boost: Serve with grilled chicken, turkey meatballs, or a boiled egg to make it more filling. Perfect for growing kids or post-workout meals.
- Top it off: Fresh parsley, grated Parmesan, plain Greek yogurt, or a drizzle of olive oil add creaminess and flavor.
- Serve with a salad: Light side salads like arugula with lemon vinaigrette or cucumber-feta add crunch and freshness.
- Kid-friendly: Stir in cooked pasta (small shells or orzo) to make it more fun for little ones.
- Meal prep friendly: Store leftovers in jars or containers. This soup keeps well in the fridge for up to 4 days.
- Mediterranean vibe: Pair with olives, hummus, and pita bread for a balanced spread.
STORAGE SUGGESTIONS
- Refrigerate: Cool completely and store in an airtight container for 3-4 days-perfect for quick lunches or dinners.
- Freeze: Freeze in freezer-safe containers or silicone bags (leave space for expansion). Lasts up to 3 months.
- Reheat: Warm on the stovetop or microwave in intervals. Add water or broth if too thick.
MORE HEALTHY RECIPES & NUTRITION TIPS
If you're cleaning up your diet, stock up on chickpeas and legumes-they're pantry essentials for quick, nutritious meals like this tomato chickpea soup. These ingredients are perfect for busy days when you want homemade, wholesome food without fuss.
Looking for more healthy soups? Try my Instant Pot Lentil Soup-easy, hearty, and delicious! Explore more recipes and nutrition tips at Nena's Wellness Corner.
Did you know that clean eating and the anti-inflammatory diet have a lot in common? Both focus on whole, minimally processed foods that support overall health and reduce inflammation. Learn more about anti-inflammatory and clean eating here.
Ready to start your clean eating journey? Download my free meal plans, subscribe to my newsletter, and explore my collection of healthy recipes. Find out how to build a balanced diet and make healthy living simple and enjoyable!
FAQ
If you use a vegetable base Better Than Bouillon, then yes! This tomato chickpea soup recipe is completely vegan, using plant-based ingredients and no animal products.
Absolutely. All the ingredients in this soup are naturally gluten-free. Just be sure to check that your tomato sauce and broth base don't contain any gluten additives.
Store the soup in an airtight container in the refrigerator for up to 3-4 days.
You can! Just soak dried chickpeas overnight and cook them before adding to the soup. Using canned chickpeas is quicker and convenient.
Mash a portion of the chickpeas with a spoon or blend part of the soup and stir it back in for a creamier, thicker texture.
RECIPE
📖 Recipe
Easy Tomato Chickpea Soup
Video
Ingredients
- 2 carrots diced
- 2 celery stalks diced
- 1 zucchini diced
- ½ onion small, finely chopped
- 15 oz chickpeas canned, drained and rinsed
- 1 cup cherry tomatoes halved
- ½ teaspoon paprika
- 1 teaspoon Italian seasoning
- ½ to 1 teaspoon salt to taste
- ½ cup tomato sauce
- 1 teaspoon Better Than Bouillon vegetable or chicken base
- 3 cups water warm
- 2 tablespoon olive oil extra virgin, for sautéing
Instructions
- Sauté the base: In a large soup pot, heat a drizzle of olive oil over medium heat. Add chopped onion, carrots, and celery. Cook for about 5 minutes, stirring occasionally, until softened and fragrant.
- Add zucchini and cherry tomatoes: Toss in zucchini and halved cherry tomatoes. Cook another 3-4 minutes until tomatoes start breaking down and release juices.
- Season it up: Sprinkle paprika, Italian seasoning, and salt over the veggies. Stir well to coat.
- Mix the broth: Dissolve 1 teaspoon of Better Than Bouillon in 3 cups of warm water, following package instructions.
- Combine and simmer: Pour broth into the pot with tomato sauce and chickpeas. Bring to a gentle boil.
- Simmer: Lower heat to medium-low, add a bay leaf (optional), cover, and simmer for 15-20 minutes until vegetables are tender and flavors meld.
- Final touches: Taste and adjust seasoning. For a thicker texture, mash some chickpeas with a spoon or blend a portion with an immersion blender and stir back in.
- Serve and enjoy: Ladle into bowls and serve warm. Top with fresh parsley, a sprinkle of parmesan, or a drizzle of olive oil for an extra cozy touch.
Notes
- Nutrition information is an estimate and will depend on your specific ingredients.
STORAGE SUGGESTIONS
- Refrigerate: Cool completely and store in an airtight container for 3-4 days-perfect for quick lunches or dinners.
- Freeze: Freeze in freezer-safe containers or silicone bags (leave space for expansion). Lasts up to 3 months.
- Reheat: Warm on the stovetop or microwave in intervals. Add water or broth if too thick.
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