Creamy Tomato Chickpea Soup. This soup has a rich tomato flavour, savoury spices and, as a twist, healthy protein, iron, fibre and magnesium! That's right! A tomato soup that contains the nutrients to make it a true main dish. #vegan #plantbased #glutenfree #healthy #soup #recipe
Tomatogarbanzosoupbannertenon

Tomato Chickpea Soup

Mains

With Spring right around the corner (fingers crossed), I wanted to get in one more warm, cozy soup before we shift our focus to lighter foods and energy for the new season. 

Tomato soup was a childhood favourite of mine. Something about a warm, creamy, simple tomato soup with crushed crackers that made me so happy!

I've been trying many different recipes for a grown up version and, in usual Picky Diet style, have been tweaking them to come up with one I feel is perfect. And great news, I think we've found it!

This soup has a rich tomato flavour, savoury spices and, as a twist, healthy protein, iron, fibre and magnesium from the chickpeas and cashews. That's right! A tomato soup that contains the nutrients to make it a true healthy main dish. 

I love soups for many reasons; they are easy to make, the house smells delicious while they are cooking, they help you stay full longer, you can make extra and freeze them for lunch or a busy evening, and you can pack a ton of healthy ingredients into one bowl. 

So before the tulips bloom and you dig your floral prints out from the back of your closet, try this delicious, super healthy tomato soup. And go ahead - crush your crackers in it...

Enjoy!

What is your favourite soup? I would love to hear from you...let me know in the comments below!

Ingredients

serves 4 

  • 1 Tbsp olive oil
  • 1 small white onion, chopped
  • 3 cloves garlic, minced
  • 1/4 tsp crushed red pepper (optional)
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp ground turmeric
  • 4 cups vegetable broth
  • 1 15oz can chickpeas (garbanzo beans), rinsed and drained
  • 1/3 cup cashews
  • 1 28oz can diced tomatoes, with their juices)
  • 1 cup water
  • fresh ground sea salt & pepper

Tips & Nutrition

The chickpeas and cashews add healthy protein, iron, fibre and magnesium - perfect for giving you energy and keeping you feeling full. They also give this soup its creamy texture. 

The turmeric is an amazing inflammation fighter and the tomatoes are full of lycopene for healthy skin and healthy cells. 

Feel free to spice this up a bit more if you enjoy a spicier flavour. 

You can keep this soup in the fridge for up to three days or freeze it so you have it on hand for busy days.

Method

In a large soup pot sauté the onion and garlic in the olive oil on medium-low heat until softened - about 5 minutes. Add the crushed red pepper (optional), oregano, thyme and turmeric, stir and let cook for 1 minute. 

Add in the vegetable broth, chickpeas, cashews, diced tomatoes and water and bring to a boil. Simmer for 30 minutes. 

Turn off the heat and use an immersion blender to blend the soup together. If you do not have an immersion blender you can use a high speed blender to blend the soup in batches - do not overfill your blender and be careful as the soup is hot!

Once the soup is well blended heat it again for an additional 5 minutes. 

Serve topped with parsley,  hemp seeds, nutritional yeast and crackers.

0

Add a Comment

We thought you might like…

Join our newsletter

Weekly plant-based recipes delivered to your inbox

Close

Subscribe for regular updates