Tomato and Chickpea Soup

Tomato and chickpea soup is a delicious and simple, comforting and soul-warming recipe. A low cost, low budget 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.

You can also use a can of chopped tomatoes too, so it's a quick and easy soup to make.

Not only that you'll find this soup extremely healthy and low calorie.

That makes it ideal as a tomato and chickpea soup if you're following a slimming world or weight watchers plan.

And you'll find the smell of it whilst it's cooking intoxicating!

Vegetarian, vegan and gluten free, I'm pretty sure you folks will want to add this chickpea tomato soup 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.

I can't get enough of traditional soups and stews when the weather starts to get colder.

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 so why not check out the list below?

Jump to:

• 💭 Why You'll Love This Chickpea And Tomato Soup
• 🥘 Ingredients
• 🔪 How To Make Tomato And Chickpea Soup
• 🍽 Equipment
• 💭 FAQ's
• 🥣 Soups Similar To This Chickpea Tomato Soup
• 📋 Tomato and Chickpea Soup Recipe
• 🧾 Nutrition Label
• ⭐ Rate The Recipe

💭 Why You'll Love This Chickpea And Tomato Soup

1. Healthy. This tomato and chickpea soup combines the goodness of tomatoes, which are rich in antioxidants and vitamins, with the protein of fibre packed chickpeas.
2. Can aid weight management. Having low calorie meals like this soup and a weight management plan can support weight management goals.
3. Budget-Friendly. Save money with this soup. The main ingredients, tomatoes, and chickpeas, are affordable and readily available.
4. Easy to Make. This soup recipe needs minimal cooking skills and time. It's a convenient soup for busy individuals or those new to cooking.
5. Versatility. You can easily customise this soup to suit individual preferences. You can add different herbs, spices, or vegetables. It's kid friendly too as you can hide vegetables in it!

🥘 Ingredients

• Olive Oil - you can also use olive oil spray or similar. Olive oil is best for flavour rather than vegetable oil.
• Onion - I use a large onion.
• Garlic Cloves - you could use powdered but fresh is best.
• Ripe Tomatoes - or use a 400g tin of chopped tomatoes. Ripe tomatoes are best you could also use a combination.
• Red Chilli Paste - or use red pepper flakes. I like this as a spicy tomato and chickpea soup but to make this kid friendly you could remove this or reduce this.
• Tinned Chickpeas - you could use different kinds of white bean like cannellini if you want.
• Vegetable Stock - use a good quality vegetable stock / vegetable broth.
• Salt And Freshly Ground Black Pepper
• Fresh Basil (optional garnish)

See recipe card for quantities.

🔪 How To Make Tomato And Chickpea Soup

Detailed instructions are in the recipe card below. But here is a quick step by step guide of how to make this easy tomato and chickpea soup recipe:

1. Heat the oil over a medium heat. Sauté the onion and garlic until soft.
2. Add the chopped tomatoes / canned tomatoes and the chilli paste and cook until the tomatoes are broken down.
3. Remove from heat. Use a stick blender, or a food processor to blitz to thick pulp.
4. Return the pulp to the pan and heat and stir in the drained chickpeas and vegetable stock.
5. Cook until chickpeas are softenned and warmed through.
6. Season to taste
7. Serve garnished with fresh basil leaves.

🍽 Equipment

For This Tomato And Chickpea Soup Recipe You May Need….

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!

This is the set of pans I recommend for cooking with.

The set includes 16, 18, 20 cm saucepans, 1 x 14 cm milk pan and 1 x 24 cm fry pan.

The pans are suitable for all hobs including induction.

They come with a 1-year guarantee which can be extended to a 10-year warranty when you register the product.

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💭 FAQ's

Can I Make Chickpea And Tomato Soup Ahead?

Yes you can store this soup in the fridge for 4 - 5 days.

Can I Freeze Chickpea And Tomato Soup?

Yes you can freeze this soup. I find it’s best to portion the soup into individual airtight containers then freeze.

What To Serve With Tomato Soup?

You can enjoy this soup on its own. Sprinkle a little grated cheese over the top or serve with a grilled cheese sandwich or toastie. You could also add some cooked chicken / rice or pasta in for extra protein / bulk.

How Many Calories Are In Chickpea And Tomato Soup?

There are only 232 calories in this soup.

🥣 Soups Similar To This Chickpea Tomato Soup

🧾 Nutrition Label

Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.

⭐ Rate The Recipe

If you’ve made this tomato and chickpea soup recipe, or any other recipes on Neil's Healthy Meals, then please let me know.

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! 🙂