Tomato Chickpea Soup
This Tomato Chickpea Soup has spinach and basil (or basil pesto), and this is a delicious meatless soup that’s also gluten-free.
PIN Tomato Chickpea Soup to try it later!
This Tomato Chickpea Soup is one of the soups I made during the holidays for my annual soup party, only when it came time to stir in the basil I found I didn’t have any of that wonderful frozen basil that usually lasts me through the winter. What I did have in my freezer was plenty of basil pesto, so I just stirred some of that into the soup instead. It was such a hit that I’m going to add that option to the recipe along with the new photo you see above.
Before I give you the recipe I’m going to make a confession: this is the first time I’ve soaked dried chickpeas and cooked them. Not that there’s anything shameful about using canned chickpeas, but WOW did the freshly cooked chickpeas taste wonderful in this soup. Even better, the liquid the chickpeas were cooked in became the base of the soup, which made it extra flavorful. You can also definitely make this soup with canned chickpeas (and you don’t even have to confess to anyone who eats it) but I’m going to think about cooking dried soaked chickpeas from now on when I’m using them for soup.
What ingredients do you need for this recipe?
- vegetable broth
- Olive Oil (affiliate link)
- salt and black pepper
Can you make this soup with canned chickpeas?
I loved the flavor I got when I soaked dried chickpeas and used them in this soup, and that’s also much less expensive. But if that’s just not happening at your house you can use two 15 oz. cans of chickpeas. The cooking time will be shorter.
What if you don’t have fresh basil?
I’d definitely use my frozen basil for this recipe if I had some of that, but you can also use purchased basil pesto if you have some of that.
More Soups with Chickpeas:
Chicken Chickpea Soup
Garbanzo Bean Soup with Garlic, Sumac, Olive Oil, and Lemon
Instant Pot Sausage Soup with Pesto
Weekend Food Prep:
This recipe has been added to a new category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
Tomato Chickpea Soup
This Tomato Chickpea Soup is loaded with flavor from spinach and basil (or basil pesto) and this is a delicious meatless soup to enjoy for lunch or dinner.
- 1 cup dried chickpeas (garbanzo beans), soaked at least 8 hours or overnight in cold water
- 6 cups vegetable broth (see notes)
- 1 yellow onion, diced
- 8 cloves garlic, diced very small
- 1 T olive oil (or less, depending on your pan)
- one 14.5 oz can diced tomatoes with liquid
- 4 cups chopped baby spinach (measure before chopping)
- 4 T chopped fresh basil (see notes)
- salt and fresh ground black pepper to taste
- Soak chickpeas overnight or for at least 8 hours in cold water.
- Drain chickpeas and discard water, and pick out any loose skins that have come off.
- Put chickpeas in heavy soup pot with vegetable stock and bring to a boil, then reduce heat and simmer until chickpeas are tender. This will depend on how fresh the dried chickpeas were, but for me it took about an hour.
- Use a spoon or stock skimmer to remove any foam that appears.
- When chickpeas are tender, heat olive oil in heavy frying pan, then saute onions about 5 minutes, until fairly soft.
- Add garlic and cook 2-3 minutes more.
- Add onions and garlic to soup pot with diced tomatoes.
- Let soup simmer on low heat about 30 minutes.
- Add chopped spinach to soup (adding a bit more water or stock if needed) and simmer 15-30 minutes more.
- I used my beloved Immersion Blender (affiliate link) at this point to slightly break up the ingredients. If you don’t have an immersion blender, you can put about 1/3 of the soup into a Food Processor (affiliate link) or blender and pulse a few times. You can skip this step completely too, if you’d like a chunkier soup.
- Stir in chopped basil (I used my frozen basil, can also use basil pesto if you don’t have any basil) and cook 5 minutes.
- Season soup with salt and fresh ground black pepper to taste and serve hot.
You can use 4 cans vegetable broth for the soup. I used my frozen basil for the recipe but you can also use basil pesto if you don’t have any basil.
This is wonderful topped with freshly grated Parmesan cheese, although I know most Parmesan is not vegetarian!
Recipe created by Kalyn with inspiration from this Vegetarian Lentil Soup from The Sugar Solution Cookbook.
Amount Per Serving: Calories: 108Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 868mgCarbohydrates: 16gFiber: 4gSugar: 5gProtein: 5g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / /Low-Glycemic Diet / South Beach Diet Suggestions:
Tomato Chickpea Soup is too high in carbs for low-carb diet plans, but you can make it lower in carbs by using less chickpeas and more of the other ingredients, especially spinach. Soup like this is a perfect main dish for any phase of the original South Beach Diet.
Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
Historical Notes for this Recipe:
This recipe was posted in 2008, and I’ve made it many times for my annual soup party. It was updated with better photos in 2012 and was last updated with more information in 2021.
72 Comments on “Tomato Chickpea Soup”
I've never had chickpea soup before but this sounds delicious!
Hello there! Just wanted to say that I came across this recipe via pintrest today and thought I would make it for my family tonight. It was an absolute huge hit!!! I gave the recipe to my mother and will definitely be making this again. The fresh basil makes this dish.
I've made a similar soup using dried white kidney beans – next time I'll use chickpeas. With a pressure cooker all those dried beans are easy!
The ultimate comfort food…I could eat soup every day. I'm making a huge batch of this, this week!
I have some of the last tomatoes from my "crop" frozen and waiting for something like this. Sounds wonderful with the chickpeas.
Hi, I'm new to your site but like it so far having saved a few recipes to try. I'm not familiar with South Beach phases so maybe this suggestion goes against it. I'm making a version of this right now, but I've taken out and added in so much it's not really the same recipe anymore.
I just wanted to say that instead of the boxed or canned stock what I've used is Sunday's water from braising the chuck roast which had carrots and onions in it so it came out rather beefy tasting. The roast was low on excess fat this week but I put it in a ziploc then a bowl in the fridge and let it sit to congeal and then clipped the corner of the bottom of the bag when I was ready so what little of the fat was left stayed basically on the sides of the bag before it went out. I drained it through a paper towel and strainer into a bowl. Handy part was I still had about 2" pieces of carrots in it and one worked as a cork for the cut corner so I could stop and start the flow easily. Serendipty at its best.
I am really glad I found your site. Everything looks and sounds delicious!
Kira, there are so many ingredients with different cooking times that I'm not sure how adaptable it would be. If I was trying it I would probably still cook the beans in the stock on the stove (so the liquid would cook down and condense the flavors.) Then I'd put the cooked beans, stock, onions, garlic and tomatoes, in the slow cooker and cook for a few hours before adding the spinach and basil.
If you try it, let us know what you did and how it turns out!
I was wondering how this recipe can be adapted for the slow cooker. Seems like it would work.
Maria, aren't they good, and so versatile!
Miri, thanks. Hope you will try it.
Thanks Dara, that's a great endorsement coming from you!
Let me tell everyone that I tasted this soup straight from Kalyn's soup pot and it is absolutely fantastic! My husband and I both went back for several servings.
This soup looks warming and delicious! Thanks for posting!
I love all of the flavors in this soup. I am in love with chickpeas too!
Angie, hope you enjoy.
Pat I think I learned that from reading Lynn Rosetto Kasper, but can't remember for sure.
Joanne, I am a soup-a-holic this time of year!
Jeanette, I am with you on the pesto!
Laura, thanks and glad you like it.
This warming soup looks like a perfect dinner for tonight. I love how many vegetables are in it too!
What a nice hearty looking meatless soup – love the updated photo and the addition of pesto. I love stir-ins in my soup and pesto is one of my favorites, adds a punch of color and flavor.
Soup is currently my favorite thing to eat when I need somethign uber healthy and filling and this definitely fits those criteria! Plus it sounds delicious!
As a chickpea-a-holic, I do prefer using the dry beans. The taste is definitely better and they are work out so much cheaper that there's really no competition.
Thanks for the recipe, Kalyn. I do love learning new tricks and putting Parmesan rind in while the soup cooks had never occurred to me.
Oh my, this looks and sounds awesome! Pinned it and will check it out soon.
Thanks Lydia! Looking back on it, I'm so glad I decided to keep the original photos for comparison.