Easy to pull together with pantry ingredients, this Tomato Chickpea Soup is garlicky, and rich with just a hint of rosemary! Share it creamy or chunky with a sprinkle of parm. This recipe is vegetarian, easily vegan and gluten free.
Food Memories
I first had this creamy chickpea soup in the late 1990s at my Aunt’s house in San Antonio Texas. Rob and I were visiting from Corpus Christi, joining family for a birthday celebration. I remember this recipe fondly as it made more of an impression than the cake!
I still have the scribbled notes I wrote as my Aunt shared how she made it. I was struck by the simple ingredients, yet how flavorful and rich the soup is. I’ve been making this easy chickpea soup ever since, sometime puréed, sometimes chunky, but always shared with crusty bread.
How to Make Tomato Chickpea Soup
Pantry ingredients come together with ease in this flavorful soup. Use canned or home cooked chickpeas. Here’s how to make it:
- First, sauté the onions and garlic in a bit of olive oil, until fragrant and soft.
- Next, stir in the chickpeas, tomatoes, rosemary (fresh or dried), salt, pepper and water. Simmer for about 25 minutes.
- Third, blend the ingredients in batches. Puree only a few cups for a chunkier soup or all the ingredients for a creamy chickpea soup.
- Last, stir in the balsamic vinegar and lemon.
Share with crusty bread, a sprinkle of parmesan cheese and a big salad.
A Few Recipe Notes
- Freezer Friendly? Yes please! This easy chickpea soup freezes with ease. Simply cool completely, store in a lidded container and freeze for up to a month. Thaw in the fridge overnight and gently rewarm stovetop.
- Make it Vegan! This soup calls for parmesan cheese. For a dairy free and vegan soup, leave the parm off or share it with vegan parmesan.
- Creamy or Chunky? Texture is everything! Make a chunky or creamy chickpea soup simply by pureeing all the soup or only a portion.
- A note on Rosemary: Rosemary tends to be a loud herb, so if not a fan, adjust the rosemary down, but keep it in there for interest. At 1 1/2 tsp (fresh) it’s subtle and lovely. I’ve included notes about using fresh or dried in this recipe.
- Soup Pot: I use a 4 Quart Dutch oven to make this soup, but a medium soup pot works beautifully too.
More Soups and Stews to Love
- Coconut Curried Lentil Soup
- Smoky Wheat Berry White Bean Stew
- Lemon Garlic White Bean, Kale and Fennel Soup
- White Bean Cabbage Potato Soup
the recipe
Tuscan Tomato Chickpea Soup
Servings:4 Hearty Servings
Calories:511kcal
Easy to pull together with pantry ingredients, this Tomato Chickpea Soup is garlicky, and rich with just a hint of rosemary! Share it creamy or chunky with a sprinkle of parm. This recipe is vegetarian, easily vegan and gluten free. *See Notes for a Chunky Version*
Ingredients
- 2 Tbs Extra Virgin Olive Oil
- 2 C (230g) Yellow Onion medium dice - about one large onion
- 8 Plump Garlic Cloves smashed - see note if sharing the soup chunky
- 5 1/4 C (930g) Cooked Chickpeas about 3 cans, drained and rinsed
- 1 (411g) Can of Fire Roasted Diced Tomatoes
- 3/4 tsp Fine Sea Salt
- 1/4 tsp Ground Black Pepper
- 1 1/2 - 2 tsp Fresh Rosemary Leaves or 1/4 tsp dried - see note if sharing the soup chunky
- 4 C (910g) Water
- 1 1/2 Tbs Balsamic Vinegar
- 1/2 Lemon
- Grated Parmesan Cheese for serving
Instructions
- *See notes for a chunky version* In a 4 Quart Dutch oven or soup pot, add the olive oil and heat until shimmering. Turn the heat to medium to medium low and stir in the onions. Saute for about 7-9 minutes or until slightly softened. Stir in the garlic and cook an additional 4-5 minutes, adjusting the heat down as needed so the onions and garlic do not burn.
- To the pot add the chickpeas, tomatoes and all their juices, salt, pepper, rosemary and water. Bring to a boil. Reduce heat to simmer. Lid the pot and cook, stirring occassionally for about 25 minutes.
- Remove from heat. Use an immersion blender to puree the soup until creamy. Alternatively, transfer 2-3 cups at a time to a blender and blend until creamy. Transfer the puree to a large bowl and repeat as needed until all the soup is pureed. Transfer pureed soup back to the soup pot and heat on medium low until warmed through if needed.
- Stir in the balsamic vinegar and squeeze in the juice from 1/2 a lemon. Stir and taste to adjust salt. If a thinner soup is desired, add 1/2 C water at a time.
- Ladle into soup bowls, add a sprinkle of parmesan and garnish with fresh rosemary if desired. Serve with crusty bread.
- To Freeze: allow the soup to cool completely. Store in lidded containers (I like Mason jars) for up to a month. Thaw in the fridge overnight. Gently rewarm on stovetop.
Notes
For a Chunky Soup:
Recipe inspired by and given to me by my Aunt, but after doing a quick search on Google, I found this recipe may have been adapted from Cooking Light's recipe, perhaps in an earlier print version.
- Mince the rosemary and garlic before adding it to the soup pot so you don't get a large piece all in one bite. Also, reduce the garlic saute time to about one minute.
- Instead of pureeing the entire soup, only add a cup or two of the soup to a blender, then add it back to the soup pot. Adjust creaminess to taste by pureeing more if desired.
- For a thinner soup, adjust with 1/2 C water at a time.
Recipe inspired by and given to me by my Aunt, but after doing a quick search on Google, I found this recipe may have been adapted from Cooking Light's recipe, perhaps in an earlier print version.
Nutrition
Calories: 511kcal | Carbohydrates: 76g | Protein: 23g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 4mg | Sodium: 704mg | Potassium: 786mg | Fiber: 19g | Sugar: 17g | Vitamin A: 512IU | Vitamin C: 20mg | Calcium: 232mg | Iron: 7mg
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