Easy Tomato Chickpea Soup
Tomato Chickpea Soup is a simple, high-protein, Mediterranean-inspired vegan recipe made with pantry staples like canned chickpeas, cherry tomatoes, and tomato sauce. Ready in under 40 minutes!
Servings: 4
Calories: 279kcal
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.
Video
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.
Nutrition
Calories: 279kcal | Carbohydrates: 39g | Protein: 11g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 774mg | Potassium: 744mg | Fiber: 11g | Sugar: 10g | Vitamin A: 5678IU | Vitamin C: 24mg | Calcium: 97mg | Iron: 4mg
