Description
This chickpea tomato soup represents the perfect harmony of simplicity and flavor. Born from the Mediterranean tradition of transforming pantry staples into extraordinary meals, this recipe delivers everything we crave in comfort food: hearty texture, robust flavors, and the kind of warmth that reaches your soul. The creamy chickpeas provide substance while tomatoes add bright acidity, creating a beautifully balanced bowl that satisfies both vegetarians and meat-lovers alike.
Ingredients
Base Ingredients:
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 can (28 oz) crushed tomatoes
- 2 tablespoons extra virgin olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 4 cups vegetable broth (or chicken broth for extra richness)
Seasonings and Aromatics:
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes (optional)
- 1 bay leaf
- Salt and black pepper to taste
- 2 tablespoons fresh lemon juice
Fresh Garnishes:
- 1/4 cup fresh parsley, chopped
- Extra virgin olive oil for drizzling
- Crusty bread for serving
Substitution Options: Use coconut oil instead of olive oil for different flavor notes. Swap vegetable broth with bone broth for added protein. Fresh tomatoes (about 2 pounds, chopped) work beautifully when in season. For those avoiding legumes, try white beans or lentils as alternatives.
Instructions
Heat olive oil in a large pot over medium heat. Add diced onion and cook for 4-5 minutes until softened and translucent. The onion should smell sweet and look golden around the edges. Add minced garlic and cook for another minute until fragrant – watch carefully to prevent burning.
Add cumin, smoked paprika, oregano, and red pepper flakes to the pot. Stir constantly for 30 seconds until the spices become aromatic and slightly darker. This toasting step awakens the spices and creates deeper, more complex flavors throughout the soup.
Pour in the crushed tomatoes, scraping up any browned bits from the bottom of the pot. These caramelized pieces add incredible depth to your soup. Let the tomatoes cook for 3-4 minutes, stirring occasionally, until they darken slightly and smell concentrated.
Add chickpeas, vegetable broth, and bay leaf to the pot. Bring the mixture to a boil, then reduce heat to low and simmer for 15 minutes. The soup should bubble gently – vigorous boiling can make the chickpeas mushy and break apart.
Remove the bay leaf and stir in lemon juice. Taste and adjust seasoning with salt and pepper. The lemon juice brightens all the flavors and adds the perfect finishing touch. Stir in half the fresh parsley just before serving.
Notes
Nutrition
- Calories: 280-320 per serving
- Fiber: 8-10 grams
- Protein: 12-14 grams