Description

This Chickpea Tomato Soup is a hearty and flavorful dish combining the earthiness of chickpeas with the rich taste of tomatoes and a hint of curry. Creamy and smooth, thanks to blending part of the soup, it’s perfect as a comforting lunch or dinner option. Garnished with Parmesan cheese, it offers a satisfying and nutritious meal that can be easily adapted to be vegan or dairy-free.

Ingredients

Scale

Soup Base

2 tablespoons extra-virgin olive oil
1 medium yellow onion, chopped
½ teaspoon fine salt
½ teaspoon curry powder
2 tablespoons tomato paste
1 large can (28 ounces) whole tomatoes, with their liquid
2 cups vegetable broth

Chickpeas and Seasoning

1 can (14 ounces) chickpeas, rinsed and drained, divided
2 tablespoons unsalted butter, cut into a few pieces
1 teaspoon coconut sugar or brown sugar, to taste
Freshly ground black pepper, to taste

Garnish

Finely grated Parmesan cheese, for garnish

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Instructions

Prepare the base: In a Dutch oven or soup pot, warm the olive oil over medium heat until shimmering. Add the chopped onion, salt, and curry powder. Cook, stirring occasionally, until the onions are tender and turning translucent, about 7 to 10 minutes. Add the tomato paste and cook while stirring constantly until fragrant, about 30 seconds.
Simmer the soup: Add the whole tomatoes with their liquid, vegetable broth, and ¼ cup of the chickpeas to the pot. Stir well to combine. Increase the heat to medium-high and bring the mixture to a simmer. Let it cook for 15 minutes, stirring occasionally and adjusting heat to keep a gentle simmer.
Blend the soup: Remove the pot from heat and let it cool slightly. Carefully transfer the soup mixture (excluding the remaining chickpeas) to a blender, making sure not to overfill. Add the butter, sugar, and several twists of black pepper. Secure the lid and blend until completely smooth, taking care to avoid hot steam escaping.
Combine and cook chickpeas: Pour the blended soup back into the pot. Stir in the remaining chickpeas. Return the pot to a gentle simmer and cook for an additional 15 minutes, stirring occasionally, until the chickpeas are tender to your liking.
Season and serve: Turn off the heat. Taste the soup and adjust seasoning as needed with extra sugar, pepper, and salt to balance acidity and flavor. Serve hot in bowls topped with a generous sprinkle of freshly grated Parmesan cheese and a light sprinkle of black pepper.
Storage: Store leftovers in the refrigerator covered for up to 4 days or freeze for up to 3 months.

Notes

Recipe adapted from Classic Tomato Soup (Lightened Up!).
Choose quality canned tomatoes like Muir Glen or Jovial for best flavor; opt for no-salt-added varieties if reducing sodium.
To make this soup dairy-free/vegan, replace butter with 1 tablespoon extra olive oil and omit the Parmesan. Consider garnishing with vegan sour cream or vegan Parmesan.
If canned tomatoes vary in flavor, adjust sugar and salt at the end to balance the soup’s acidity.

Nutrition

Serving Size: 1 bowl (approx. 1.5 cups)
Calories: 220 kcal
Sugar: 7 g
Sodium: 480 mg
Fat: 9 g
Saturated Fat: 3 g
Unsaturated Fat: 6 g
Trans Fat: 0 g
Carbohydrates: 28 g
Fiber: 6 g
Protein: 8 g
Cholesterol: 10 mg