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    Home » Recipes » Lunch » Soup

    Tomato and Chickpea Soup

    Published: Sep 17, 2015 · Updated: Aug 21, 2020 by Neil 18 Comments

    1.4K shares
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    Close up of a bowl of tomato chickpea soup decorated with a sprig of basil. Pin title text overlay at top.
    Delicious and simple, this low calorie tomato and chickpea soup recipe is a healthy comforting and soul-warming recipe. A perfect way to use up over ripe tomatoes this is a recipe you’ll want to make over and over again! #neilshealthymeals #recipe #tomato #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!

    A bowl of tomato and chickpea soup garnished with a sprig of basil. Tomatoes and a can in background as decoration.

    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!

    Close up of a bowl of tomato and chickpea soup garnished with a sprig of basil.

    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?

    Birds eye view of a bowl of tomato chickpea soup garnished with a sprig of basil and three tomatoes in the background.

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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 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! Click to Tweet

    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 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!
    Print Recipe Save Recipe Saved Recipe!
    5 from 2 votes

    Tomato and Chickpea Soup Recipe

    This tomato and chickpea soup is a comforting and heart-warming recipe. A perfect way to use up over ripe tomatoes.
    Prep Time10 mins
    Cook Time30 mins
    Total Time40 mins
    Course: Lunch
    Cuisine: International
    Servings: 4
    Calories: 232kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Saucepans
    • Measuring spoons
    • Kitchen knives
    • Chopping board
    • Measuring jug
    • Wooden spoon
    • Blender

    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
    Metric - US Customary

    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.
    Prevent your screen from going dark

    Nutrition

    Calories: 232kcal | Carbohydrates: 36.5g | Protein: 9.8g | Fat: 6.7g | Saturated Fat: 0.8g | Sodium: 277.9mg | Fiber: 10.1g | Sugar: 12.2g | Vitamin A: 650IU | Vitamin C: 56.1mg | Calcium: 90mg | Iron: 2mg

    Nutrition Facts
    Tomato and Chickpea Soup
    Amount Per Serving
    Calories 232 Calories from Fat 60
    % Daily Value*
    Fat 6.7g10%
    Saturated Fat 0.8g5%
    Sodium 277.9mg12%
    Carbohydrates 36.5g12%
    Fiber 10.1g42%
    Sugar 12.2g14%
    Protein 9.8g20%
    Vitamin A 650IU13%
    Vitamin C 56.1mg68%
    Calcium 90mg9%
    Iron 2mg11%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Reader Interactions

    Comments

    1. Susie @ SuzLyfe

      September 17, 2015 at 11:46 am

      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.

      Reply
      • neil@neilshealthymeals.com

        September 17, 2015 at 1:36 pm

        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.

        Reply
    2. jennifer f

      September 17, 2015 at 12:27 pm

      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

      Reply
      • neil@neilshealthymeals.com

        September 17, 2015 at 1:38 pm

        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?

        Reply
    3. Sam @ PancakeWarriors

      September 17, 2015 at 4:25 pm

      Love that you added some spice to this as well. Tomato soup is my fav 🙂

      Reply
      • neil@neilshealthymeals.com

        September 17, 2015 at 7:47 pm

        Thanks Sam. 🙂

        Yeah, the spice definitely helps to enhance the tomato flavours in this soup.

        Reply
    4. Rebecca @ Strength and Sunshine

      September 17, 2015 at 8:10 pm

      Love that little pop of red chili paste!

      Reply
      • neil@neilshealthymeals.com

        September 17, 2015 at 9:26 pm

        Sometimes just the littlest thing makes all the difference!

        Thanks Rebecca. 🙂

        Reply
    5. GiGi Eats

      September 17, 2015 at 9:46 pm

      5 stars
      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!

      Reply
      • neil@neilshealthymeals.com

        September 18, 2015 at 4:45 am

        I love roast chickpeas GiGi! 🙂

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

        Reply
    6. Shashi at RunninSrilankan

      September 18, 2015 at 4:52 pm

      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!

      Reply
      • neil@neilshealthymeals.com

        September 19, 2015 at 6:52 am

        Thanks Shashi! 🙂

        Hope you learn lots and meet lots of great people at the blogging conference.

        Reply
    7. lindsay

      September 20, 2015 at 12:20 pm

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

      Reply
      • neil@neilshealthymeals.com

        September 20, 2015 at 8:07 pm

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

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

        Reply
    8. Kirsty Hijacked By Twins

      September 29, 2015 at 3:02 pm

      I love tomato based soups, the addition of chick peas sound like a delicious way to bulk it out a bit x #SuperSoup

      Reply
      • neil@neilshealthymeals.com

        September 29, 2015 at 9:47 pm

        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. 😀

        Reply
    9. Jo of Jo's Kitchen

      November 20, 2015 at 9:36 pm

      5 stars
      This looks lovely. Thank you for taking part in #SuperSoup

      Reply
      • neil@neilshealthymeals.com

        November 20, 2015 at 10:43 pm

        Thanks very much Jo. 😀

        Reply

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