Tomato and Chickpea Soup

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!

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 over ripe 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!

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!

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.

If you like this easy low calorie recipe you’re sure to love my simple skinny tomato soup recipe too. Or you can check out all my other soup recipes.

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!

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.

A typical week day for Lynne and I would be one of our porridge breakfast options and then a soup like this, with one of my home make wholemeal rolls.

I’m linking up with Jo’s Kitchen for the #SuperSoup September/October linky. Check out the soups there too. Thank’s Jo!

Jo's Kitchen

5 from 2 votes
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!
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Tomato and Chickpea Soup
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 

This tomato and chickpea soup is a comforting and heart-warming recipe. A perfect way to use up over ripe tomatoes.

Course: Lunch
Servings: 4
Calories: 232 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • 1 tbsp olive oil
  • 1 large onion chopped finely
  • 2 cloves of garlic crushed
  • 8 ripe tomatoes chopped finely
  • 2 tsp 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
  1. Heat the oil in a medium sized pan and then sauté the onion and garlic for 4 – 5 minutes until soft.
  2. Add the chopped tomatoes and the chilli paste and cook for about 10 minutes until the tomatoes are broken down.
  3. Remove the tomatoes from the heat and using either a stick blender, or a food processor blitz to thick pulp.
  4. Return the pulp to the pan and heat and stir in the drained chickpeas and vegetable stock.
  5. Cook for 10 - 15 minutes.
  6. Season to taste
  7. Serve garnished with fresh basil leaves.

Nutrition Facts
Tomato and Chickpea Soup
Amount Per Serving
Calories 232 Calories from Fat 60
% Daily Value*
Total Fat 6.7g 10%
Saturated Fat 0.8g 4%
Sodium 277.9mg 12%
Total Carbohydrates 36.5g 12%
Dietary Fiber 10.1g 40%
Sugars 12.2g
Protein 9.8g 20%
Vitamin A 13%
Vitamin C 68%
Calcium 9%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.

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!

Folks, have a great weekend!

In case you missed the last recipe, gluten free stick toffee pudding, I mentioned there that Lynne and I are off to Edinburgh for a short break this weekend.

I’ll be armed with my camera, and hope to bring you those highlights next Thursday. So I’ll catch you then. 😀

And as its Thursday let’s link up with Amanda at Running with Spoons and see what’s going on over there!

In order not to miss future updates and new recipes, make sure you’re subscribed to neilshealthymeals by adding your email* to the subscription list at the very top of this post or subscribe here. And you can follow me too via your favourite social media channels below.

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Delicious and simple, this low calorie tomato and chickpea soup is a comforting and soul-warming recipe. A perfect way to use up over ripe tomatoes or those ones you find reduced in your local supermarket. Either way, this is a simple recipe you’ll want to make over and over again.

Comments

  1. 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.
    Susie @ SuzLyfe recently posted…Yoga for Runners, Running, and Marathon Legends!My Profile

    • neil@neilshealthymeals.com says:

      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.

  2. 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
    jennifer f recently posted…Orange Chicken Love + $25 Giveaway to Panda ExpressMy Profile

    • neil@neilshealthymeals.com says:

      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?

  3. Love that you added some spice to this as well. Tomato soup is my fav 🙂
    Sam @ PancakeWarriors recently posted…Cauliflower Pizza Crust with Figs and WalnutsMy Profile

  4. Love that little pop of red chili paste!
    Rebecca @ Strength and Sunshine recently posted…Honey Mustard Pretzel Crusted ChickenMy Profile

  5. 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!
    GiGi Eats recently posted…The “I Literally Can’t Even” LatteMy Profile

    • neil@neilshealthymeals.com says:

      I love roast chickpeas GiGi! 🙂

      I agree with you, they are definitely an addictive veggie! (But also extremely versatile 😉 )

  6. 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!
    Shashi at RunninSrilankan recently posted…Spiced Pumpkin Pecan BarsMy Profile

  7. cannot wait till soup season here! it’s still hot out, but this will be added to my MUST MAKE list. 😉

    • neil@neilshealthymeals.com says:

      Superb Lindsay, thanks for that. Hope you like it!

      Although I do hope it stays hot as long as possible for you guys. 🙂

  8. I love tomato based soups, the addition of chick peas sound like a delicious way to bulk it out a bit x #SuperSoup
    Kirsty Hijacked By Twins recently posted…Organic Carrot and Lentil Soup – Aldi Organic RangeMy Profile

    • neil@neilshealthymeals.com says:

      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. 😀

  9. This looks lovely. Thank you for taking part in #SuperSoup
    Jo of Jo’s Kitchen recently posted…A Weekend at #FBC15 & Novotel London HeathrowMy Profile

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