When you need a soup that's both satisfying and nutritious, Tomato Chickpea Soup delivers on all fronts. Creamy chickpeas swim in a warmly spiced tomato broth, creating a meal that's high in protein, fiber, and flavor. With Mediterranean spices like cumin and a bright finish of lemon juice, this is comfort food that happens to be incredibly good for you—and it's completely vegan.
Why This Recipe Works
Chickpeas are the secret to making tomato soup more substantial. They add protein and fiber, turning what could be a light appetizer into a complete meal. The warm spices—cumin, smoked paprika, and optional cayenne—transform simple ingredients into something complex and aromatic. Fresh lemon juice at the end brightens everything and prevents the soup from tasting flat.
The Nutritional Benefits
This soup is a nutritionist's dream. Chickpeas provide plant-based protein and are rich in fiber, which helps you feel full longer. They're also high in folate, iron, and phosphorus. Combined with the lycopene from tomatoes and the anti-inflammatory properties of cumin, this is truly functional food.
Step-by-Step Guide
Start by blooming your spices in olive oil with the onion and garlic. Toasting cumin releases its essential oils and deepens the flavor. Add the tomatoes, chickpeas, and broth, then let everything simmer to meld the flavors.
For texture variation, mash some of the chickpeas against the side of the pot with a wooden spoon. This thickens the soup naturally while leaving whole chickpeas for texture. The lemon juice goes in at the very end to preserve its brightness.
Serving Suggestions
Serve this soup with warm pita bread or crusty bread for dipping. A drizzle of tahini adds creaminess and nutty flavor. Za'atar spice blend sprinkled on top is traditional in Middle Eastern versions. Fresh parsley is essential for color and fresh flavor.
Variations to Try
- Moroccan style: Add harissa paste and preserved lemon
- Greek version: Top with feta cheese and olives
- Spinach boost: Stir in fresh spinach just before serving
- Coconut curry: Add coconut milk and curry powder for an Indian twist
Tomato Chickpea Soup
Nutrition (per serving)
Ingredients
Instructions
- Bloom spices. Heat olive oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic, cumin, paprika, and cayenne, cooking 1 minute until fragrant.
- Simmer soup. Pour in crushed tomatoes, chickpeas, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
- Thicken (optional). For a thicker soup, use a potato masher to partially mash some chickpeas, or blend 1 cup of soup and stir back in.
- Finish. Remove from heat. Stir in lemon juice and season with salt and pepper.
- Serve. Ladle into bowls, top with fresh parsley and a drizzle of olive oil.
Recipe Notes
- Mashing some chickpeas thickens the soup naturally without adding cream
- Add lemon juice at the end to preserve its bright flavor
- This soup freezes well for up to 3 months
Frequently Asked Questions
Are chickpeas high in protein?
Yes! Chickpeas are an excellent plant-based protein source, providing about 7g of protein per half cup. Combined with tomatoes' vitamins and fiber, this soup is nutritionally complete.
Can I use dried chickpeas instead of canned?
Yes! Soak 1 cup dried chickpeas overnight, then simmer in water for 1-2 hours until tender. Use the cooking liquid as part of your broth for extra flavor.
What makes this soup Mediterranean?
The combination of chickpeas, cumin, olive oil, and lemon is quintessentially Mediterranean. These flavors are common across Middle Eastern, North African, and Southern European cuisines.
How do I make this soup creamier?
Mash or blend some of the chickpeas to thicken the soup naturally. You can also stir in tahini or coconut cream for added richness while keeping it vegan.
Can I freeze tomato chickpea soup?
Yes! This soup freezes beautifully for up to 3 months. The chickpeas maintain their texture well. Thaw overnight and reheat gently, adding fresh lemon juice before serving.