Tomato and chickpea soup

A tomato soup enriched with chickpeas, which make it filling and high in protein. Comforting, fragrant and economical, it is a complete plant-based dinner ready in 25 minutes.

Preparation: 10 min  |  Cooking: 20 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 300 kcal · 12 g protein · 32 g carbohydrate · 12 g fat

Ingredients

• 2 tins of chopped tomatoes
• 2 tins of chickpeas
• 1 onion
• 2 cloves of garlic
• 1 tsp smoked paprika
• 2 tbsp olive oil

Method

1. Soften the onion, garlic and paprika.
2. Add the tomatoes and half of the chickpeas.
3. Simmer for 12 minutes, then blend.
4. Stir in the remaining whole chickpeas and some basil.

Nutritional benefits

Tomato provides lycopene and vitamin C, while chickpeas supply plant protein and fibre that turn this soup into a filling meal. Smoked paprika adds depth without fat. A complete, economical, 100% plant-based soup meal.

Variations and substitutions

• With coconut milk for a creamy version.
• With spinach at the end of cooking.
• Spicier: chilli, cumin.
• With pasta for a minestrone-style soup.

Storage and making ahead

Keeps for 4 days and can be frozen: ideal for batch cooking.

💡 Good to know

Keep some of the chickpeas whole after blending: they add texture and make the soup more filling.

Related reading

Discover more vegetarian recipes · vegan recipes · high-protein recipes · gluten-free recipes · dairy-free recipes.

The foods in this recipe: tomatoes · chickpeas · onion · garlic · paprika.

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