Tomato and chickpea soup is a delicious and simple, comforting and soul-warming recipe. A low cost, budget saving soup. A great recipe that you’ll want to make over and over again!
This tomato and chickpea soup is a perfect way to use up overripe tomatoes.
Or those ones you find reduced in your local supermarket quick sale section.
I'm pretty sure you folks will want to add this to your quick healthy meals list!
Whilst all my American friends are diving into their pumpkin recipes (which I love) my thoughts here in Scotland, turn to soup.
I’ve moaned enough about our lack of a summer this year and I’m not a huge fan of the winter weather, the cold and damp and the grey skies.
BUT I do love our heart-warming foods.
Our traditional soups and stews.
And boy am I bursting to bring you those over the coming months!
I’m starting today with this easy low calorie tomato and chickpea soup recipe.
Soups are just such a fantastic way of sticking to the 80:20 rule.
It’s because they’re so low in calories, but yet so full of the many essential nutritional elements our bodies require.
If you like this easy low calorie recipe you're sure to love my other tomato soup recipes why not check out the list below?
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Soups Similar To This Tomato Chickpea Soup
- Tomato and Courgette Soup - a simple tasty and really easy to make soup. Nutritious and low cost you’ll want to add this to your quick healthy meals list, especially for lunch!
- Simple skinny tomato soup. Low in calories, carbs, fat and cost. This soup is so full of tomato flavour it will make you reluctant to buy any tinned soup ever again!
- Tomato and green lentil soup - a really rich and satisfying meal in itself. And because it’s so filling, you can be sure that you’ll not be tempted to reach for any unhealthy snacks after a bowl of this amazing soup!
Tomato and Chickpea Soup Recipe
Not only is this soup extremely healthy and low calorie but you'll find the smell of it whilst it's cooking intoxicating!
I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂
Tomato and Chickpea Soup Recipe
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Ingredients
- 1 tablespoon olive oil
- 1 large onion chopped finely
- 2 cloves of garlic crushed
- 8 ripe tomatoes chopped finely
- 2 teaspoon red chilli paste adjust to your preference
- 400 g can of chickpeas rinsed and drained
- 450 ml vegetable stock
- Salt and freshly ground pepper
- Fresh basil leaves to garnish
Instructions
- Heat the oil in a medium sized pan and then sauté the onion and garlic for 4 – 5 minutes until soft.
- Add the chopped tomatoes and the chilli paste and cook for about 10 minutes until the tomatoes are broken down.
- Remove the tomatoes from the heat and using either a stick blender, or a food processor blitz to thick pulp.
- Return the pulp to the pan and heat and stir in the drained chickpeas and vegetable stock.
- Cook for 10 - 15 minutes.
- Season to taste
- Serve garnished with fresh basil leaves.
Susie @ SuzLyfe
I've never thought of adding stock to tomato soup rather than water (or milk, but I don't like that version). You might be a freaking genius.
neil@neilshealthymeals.com
I'm not a fan of adding milk to tomato soup either Suz (surprise, surprise 😉 ) but I do find that adding vegetable stock brings out more flavour, especially in terms of tomato based soups. Plus you often then need very little seasoning as stock, and the stock cubes I use, I find, are generally well seasoned enough.
jennifer f
Oh, that looks good! I've also done a few recipes where I've blended the chickpeas right into the soup --- it's helped thicken and add creaminess without adding fattening stuff
neil@neilshealthymeals.com
Thank you Jennifer! 🙂
Aren't chickpeas so versatile? I do also, like yourself, like to use them as soup "thickeners". As you say they make the soup thicker, please they give you an added benefit in being pretty fibrous too eh?
Sam @ PancakeWarriors
Love that you added some spice to this as well. Tomato soup is my fav 🙂
neil@neilshealthymeals.com
Thanks Sam. 🙂
Yeah, the spice definitely helps to enhance the tomato flavours in this soup.
Rebecca @ Strength and Sunshine
Love that little pop of red chili paste!
neil@neilshealthymeals.com
Sometimes just the littlest thing makes all the difference!
Thanks Rebecca. 🙂
GiGi Eats
Chickpeas are so addictive, which is why I do NOT allow them in my house! ha ha ha! The only time I eat them is when I go out to my favorite restaurant called SPITZ... They roast them with salt and pepper!! Mmmmmmm!
neil@neilshealthymeals.com
I love roast chickpeas GiGi! 🙂
I agree with you, they are definitely an addictive veggie! (But also extremely versatile 😉 )
Shashi at RunninSrilankan
I adore chickpeas but never ever thought to jazz up tomato soup with them! I love this simple and healthy and tasty recipe, Neil! Hope you and Lynne have a wonderful weekend in Edinburgh - so looking forward to hearing about it next week!
neil@neilshealthymeals.com
Thanks Shashi! 🙂
Hope you learn lots and meet lots of great people at the blogging conference.
lindsay
cannot wait till soup season here! it's still hot out, but this will be added to my MUST MAKE list. 😉
neil@neilshealthymeals.com
Superb Lindsay, thanks for that. Hope you like it!
Although I do hope it stays hot as long as possible for you guys. 🙂
Kirsty Hijacked By Twins
I love tomato based soups, the addition of chick peas sound like a delicious way to bulk it out a bit x #SuperSoup
neil@neilshealthymeals.com
Hey Kirsty, thanks for your comment! 🙂
Tomato based soups are great aren't they, and totally versatile for things being added to it, like the chick peas here.
Glad you like it. 😀
Jo of Jo's Kitchen
This looks lovely. Thank you for taking part in #SuperSoup
neil@neilshealthymeals.com
Thanks very much Jo. 😀