Description
This comforting Chickpea Tomato Soup combines rich tomato flavors with tender chickpeas and a hint of curry spice. Perfectly smooth and creamy, it’s a wholesome and satisfying meal enhanced with Parmesan and balanced with a touch of sweetness.
Ingredients
Scale
Soup Base
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, chopped
- ½ teaspoon fine salt
- ½ teaspoon curry powder
- 2 tablespoons tomato paste
- 1 large can (28 ounces) whole tomatoes*, with their liquid
- 2 cups vegetable broth
Chickpeas and Finishers
- 1 can (14 ounces) chickpeas, rinsed and drained, divided
- 2 tablespoons unsalted butter, cut into a few pieces
- 1 teaspoon coconut sugar or brown sugar, to taste
- Freshly ground black pepper, to taste
- Finely grated Parmesan cheese, for garnish
Instructions
- Sauté onion and spices: In a Dutch oven or soup pot, warm the olive oil over medium heat until shimmering. Add the onion, salt, and curry powder. Cook, stirring occasionally, until the onions are tender and turning translucent, about 7 to 10 minutes. Add the tomato paste and cook, stirring constantly, until fragrant, about 30 seconds.
- Add tomatoes, broth, and chickpeas: Stir in the whole tomatoes with their liquid, vegetable broth, and just ¼ cup of the chickpeas. Increase the heat to medium-high and bring to a simmer. Cook for 15 minutes, stirring occasionally and adjusting the heat to maintain a gentle simmer.
- Blend the soup: Remove the pot from heat and cool for a few minutes. Transfer the soup in batches to a blender without filling past the maximum fill line. Add the butter, sugar, and freshly ground black pepper. Blend until completely smooth, taking care to prevent steam from escaping.
- Simmer with remaining chickpeas: Return the blended soup to the pot and stir in the remaining chickpeas. Bring back to a gentle simmer and cook for 15 more minutes, stirring occasionally, until chickpeas are tender.
- Adjust seasoning and serve: Turn off the heat. Taste and adjust sugar, salt, and pepper as needed to balance acidity and flavor. Serve hot with a generous sprinkle of finely grated Parmesan cheese and a light dusting of black pepper. Store leftovers in the refrigerator for up to four days or freeze for up to three months.
Notes
- Recipe adapted from Classic Tomato Soup (Lightened Up!).
- Tomato notes: Use quality brands such as Muir Glen or Jovial; opt for no-salt-added tomatoes if watching sodium.
- Make dairy-free/vegan by substituting butter with 1 tablespoon extra olive oil and omitting the cheese. Consider vegan sour cream or vegan Parmesan for garnish.
Nutrition
- Serving Size: 1 bowl (about 300 ml)
- Calories: 230
- Sugar: 7g
- Sodium: 450mg
- Fat: 9g
- Saturated Fat: 3g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 8g
- Cholesterol: 10mg
