Chickpea Tomato Soup
A rich and satisfying tomato soup with chickpeas for protein and fiber. This cozy, plant-based recipe blends aromatic onions, curry, and tomato paste into a creamy, smooth soup that’s easy to make and perfect for lunch, dinner, or meal prep. Garnish with Parmesan or keep it vegan-friendly with olive oil and plant-based toppings.
Equipment
- 1 Dutch oven or large soup pot
- 1 blender or immersion blender
- Measuring Spoons and Cups
- Chef’s Knife
- Cutting board
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion chopped
- ½ teaspoon fine salt
- ½ teaspoon curry powder
- 2 tablespoons tomato paste
- 28 ounces canned whole tomatoes with liquid
- 2 cups vegetable broth
- 14 ounces canned chickpeas rinsed and drained, divided
- 2 tablespoons unsalted butter cut into small pieces
- 1 teaspoon coconut sugar or brown sugar to taste
- Freshly ground black pepper to taste
- Finely grated Parmesan cheese for garnish (optional)
Instructions
- Heat the Olive Oil: Start by placing a Dutch oven or large soup pot on the stove over medium heat. Add 2 tablespoons of extra-virgin olive oil and let it warm until it shimmers slightly. This gentle heating releases the rich, fruity flavors of the oil, forming the foundation for a flavorful soup.
- Sauté the Onions: Once the oil is warm, add 1 medium chopped yellow onion, ½ teaspoon of fine salt, and ½ teaspoon of curry powder. Stir to combine and let the mixture cook, stirring occasionally. Allow the onions to soften and turn translucent over 7–10 minutes, releasing natural sweetness while the curry infuses a subtle warmth. Watch carefully to prevent browning; you want them tender, not caramelized.
- Incorporate Tomato Paste: Add 2 tablespoons of tomato paste to the softened onions. Stir constantly for about 30 seconds, just until the paste becomes fragrant. Cooking the paste briefly enhances its deep tomato flavor and eliminates any raw taste, which will enrich the overall soup base.
- Add Tomatoes and Broth: Pour in a 28-ounce can of whole tomatoes, including their liquid, followed by 2 cups of vegetable broth. Stir gently to combine the ingredients, breaking up the tomatoes slightly with your spoon. This step forms the rich, velvety liquid that will become the main body of the soup.
- Add Partial Chickpeas: Reserve about ¼ cup of chickpeas for later, then add the remaining chickpeas to the pot. Stir them into the tomato mixture, ensuring they’re evenly distributed. These chickpeas will soften and release some starch, contributing to the creamy texture without pureeing.
- Simmer the Soup: Increase the heat to medium-high until the mixture begins to gently simmer. Once simmering, reduce the heat as needed to maintain a gentle bubble. Let it cook for 15 minutes, stirring occasionally. This simmer allows the flavors to meld and the acidity of the tomatoes to mellow, producing a more balanced taste.
- Cool Slightly Before Blending: Remove the pot from the heat and allow it to cool for a few minutes. Cooling slightly prevents the hot liquid from splashing during blending. Carefully transfer the mixture into a blender in batches if necessary, making sure not to fill past the maximum line. This step ensures safety while blending hot liquids.
- Blend with Butter and Seasoning: Add 2 tablespoons of unsalted butter, 1 teaspoon of coconut sugar or brown sugar (to taste), and a few twists of freshly ground black pepper to each blender batch. Secure the lid tightly and blend until completely smooth. The butter adds richness, while the sugar balances the natural acidity of the tomatoes.
- Return Soup to Pot: Pour the blended soup back into the Dutch oven. Stir in the reserved ¼ cup of chickpeas. These whole chickpeas add texture and substance, creating a satisfying bite in each spoonful. Return the pot to the stovetop over low-medium heat.
- Final Simmer: Gently simmer the soup for another 15 minutes, stirring occasionally. Taste a chickpea to ensure it’s tender but not mushy. This final simmer deepens the flavors and allows the seasoning to harmonize, creating a comforting and well-rounded soup.
- Adjust Seasonings: Turn off the heat and taste the soup. Depending on the tomatoes used, you may want to add a pinch more salt, a little sugar to balance acidity, or additional black pepper. This step ensures your soup is perfectly seasoned to your preference.
- Serve with Garnish: Ladle the soup into bowls and top with a generous sprinkling of finely grated Parmesan cheese, if desired. Optionally, add a light twist of black pepper. For a vegan version, skip the cheese and butter, and drizzle a little extra olive oil or add a dollop of vegan sour cream.
- Storage and Meal Prep: This soup keeps well in the refrigerator for up to four days in a covered container. It can also be frozen for up to three months. When reheating, stir gently and heat over medium-low heat until warmed through, adding a splash of vegetable broth if the soup thickens too much.
Notes
- Use canned whole tomatoes with their liquid for a rich, flavorful base.
- Sauté onions until soft and translucent to enhance natural sweetness.
- Toast tomato paste briefly to deepen its umami flavor.
- Adjust seasoning at the end—extra salt or a pinch of sugar can balance acidity.
- For a thicker soup, blend more of the chickpeas or reduce the liquid slightly.
- Add a pinch of smoked paprika or cayenne for a subtle spicy kick.
- Leftovers can be refrigerated for up to four days or frozen for up to three months.
- Garnish just before serving to maintain texture and freshness.
