30-Minute Hearty Chickpea Tomato Soup
A hearty and flavorful chickpea tomato soup made with simple pantry ingredients. Packed with plant-based protein, fiber, and fresh herbs, this soup is nourishing, easy to prepare, and perfect for a quick weeknight dinner or meal prep.
Equipment
- 1 large pot or Dutch oven
- 1 cutting board
- 1 chef’s knife
- 1 wooden spoon
- 1 blender (for partial pureeing)
- Measuring Cups and Spoons
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 medium onion diced
- 3 garlic cloves minced
- 1 teaspoon paprika
- 2 cans 15 oz each chickpeas, drained and rinsed
- 2 cans 14.5 oz each diced tomatoes
- 1 ½ cups low-sodium vegetable broth
- 1 ½ teaspoons dried oregano
- 2 bay leaves
- ⅛ –¼ teaspoon cayenne pepper optional
- 1 ¼ teaspoons salt or to taste
- ⅛ teaspoon ground black pepper
- ¼ cup fresh parsley chopped
- 2 tablespoons lemon juice or to taste
Instructions
- Sauté the Aromatics: Place a large pot or Dutch oven over medium heat and drizzle in the olive oil. Once the oil is warm, add the diced onion and cook it slowly, stirring occasionally, until it turns soft and translucent, about 4–5 minutes. This gentle cooking allows the onion to release its natural sweetness, which will create the flavor base for your soup.
- Add Garlic and Spices: Stir in the minced garlic and paprika, mixing them well with the onions. Allow the garlic to cook for about 1 minute until it becomes fragrant, but be careful not to let it brown as it can turn bitter. The paprika will gently toast in the oil, unlocking its smoky depth of flavor and giving the broth a beautiful golden-red hue.
- Build the Soup Base: Add the chickpeas, diced tomatoes (with their juices), and vegetable broth to the pot. Stir everything together to combine. Sprinkle in the dried oregano, then drop in the bay leaves. At this stage, also season with salt, black pepper, and a pinch of cayenne if you’d like a subtle heat. The combination of herbs and spices starts to layer the broth with savory and aromatic notes.
- Simmer to Develop Flavor: Increase the heat just enough to bring the mixture to a gentle boil. Once it starts bubbling, reduce the heat to low, cover the pot with a lid, and let the soup simmer for 20–25 minutes. During this time, the chickpeas will absorb the seasoned broth, the tomatoes will soften, and all the ingredients will meld together into a rich, hearty base. Stir once or twice to ensure nothing sticks to the bottom.
- Rest and Blend for Texture: After simmering, turn off the heat and allow the soup to rest for about 5 minutes. This pause gives the flavors a chance to settle. Next, carefully scoop out about 1 ½ cups of the soup, making sure to get both broth and chickpeas, and transfer it to a blender. Blend until smooth and creamy, then pour this puree back into the pot. This step thickens the soup naturally, giving it a velvety body while still leaving plenty of whole chickpeas for texture.
- Brighten with Fresh Flavors: Stir in the lemon juice and freshly chopped parsley. The citrusy tang from the lemon cuts through the richness of the tomatoes and chickpeas, while the parsley adds a refreshing herbal lift. Taste the soup at this point and adjust the seasoning to your liking—add a little more salt for depth, extra lemon juice for brightness, or a touch more cayenne if you prefer spicier notes.
- Serve and Enjoy: Ladle the hot soup into bowls and finish with a light drizzle of extra virgin olive oil for added richness. For a heartier meal, serve it with slices of crusty bread on the side, perfect for soaking up the broth. If you’re not keeping the recipe vegan, a sprinkle of freshly grated Parmesan cheese makes a delicious optional garnish.
Notes
- Use good-quality canned tomatoes for a richer, more balanced flavor in the broth.
- Drain and rinse canned chickpeas well to remove excess sodium and improve texture.
- Adjust the cayenne pepper to your taste preference—use a pinch for gentle warmth or skip it entirely if you prefer mild flavors.
- Blending a portion of the soup creates a naturally creamy texture without added cream.
- Fresh lemon juice and parsley at the end brighten the soup and keep the flavors lively.
