Easy Chickpea and Tomato Soup

Chickpea and Tomato Soup - a simple and delicious soup combining fresh vegetables with tomatoes for a smooth creamy finish all finished off with some chickpeas and herbs.

Calories per serving: 141

Winter Warming Comforting Soup

I've gotta admit it, I can't get enough of soup at the moment, especially now the weather is starting to get colder.  My menu most weeks is at least one recipe for soup, and this week I wanted to make up a yummy soup that the kids could take to school for lunch in their food flask and in addition to that of course, it had to be fussy kid friendly.

Soup is one of those meals that you can literally hide any kind of vegetables and so even the fussiest of kids can be tricked into eating some vegetables. Luckily as my kids are getting older, they are starting to grow out of that fussy period, but I still like to create recipes where I know the kids will get a good serving of vegetables into their day.

Vegetables in Soup

This Chickpea and Tomato soup is packed with onion, garlic, carrots and celery as well as canned tomato, so it's the perfect soup for fussy eaters, as you can blend all those vegetables once the soup is ready.

Feel free too add in some other vegetables if you have some, soup is one of the best things to make when you have the odd vegetable lurking in the fridge that needs to be used up.

A great swap for the celery is some fresh diced fennel bulb, it adds a lovely subtle flavour that really compliments the tomatoes.

Protein for Soup

When a soup contains just vegetables, I like to add in a source of protein just to make it that little more filling, so this soup contains canned chickpeas which I just stir in at the end once the soup is all blended.

If you don't really like chickpeas or want to try a different legume, any white bean is great is this soup or even some canned lentils.

Blending Soup

Usually, when I make soup, I tend to only blend half of the soup, to keep some of the vegetables in chunks rather than all smooth, unless it is a broth-based soup of course.

However for this soup I blend the whole pot, before stirring in the canned chickpeas, but you can blend just half if you prefer or even leave it all chunky.

To blend the soup I use my beloved Vitamix which blends soups to a delicious and silky smooth finish, but a stick blender will do a great job too.

Sides and Toppings for Soup

This soup is perfect enjoyed just as it is, but if you are wondering what sides you can serve with the soup, here are a few things I like to have.

• Grilled cheese sandwich/Toastie - either on the side or I slice into 4 squares and add it to the top of the bowl of soup
• Cooked shredded chicken - delicious added to the top
• Cheese - I mean who doesn't love some cheese? and this soup is perfect topped with a little grated cheddar, parmesan or feta
• Rice/Grains/Pasta - got some cooked leftover rice, quinoa, pasta etc? Stir some into this soup, you won't regret it.

Just look how amazing this looks with a grilled cheese sandwich on top!!

More Soup Recipes

Love Soup recipes? There are heaps to choose from in the Slimming Eats Soup Section, but here are another 4 of my favourites.

or head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes and can search by ingredients, course, diet and more.

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Recipe Card

Easy Chickpea and Tomato Soup

Yield: SERVES 4

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Chickpea and Tomato Soup - a simple and delicious soup combining fresh vegetables with tomatoes for a smooth creamy finish all finished off with some chickpeas and herbs.

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Ingredients

• 1 onion, diced
• 2 cloves of garlic, crushed
• 2 carrots, diced
• 2 stalks of celery, diced
• 1 teaspoon of paprika
• 1 teaspoon of oregano
• ½ teaspoon of garlic powder
• ½ teaspoon of onion powder
• 400g chopped tomatoes (canned)
• 1 heaped tablespoon of tomato​ paste (puree)
• 4 cups (960ml) of vegetable stock
• 400g of chickpeas (canned)
• 2 tablespoon of chopped fresh parsley (or cilantro)
• salt and black pepper
• olive oil spray

Instructions

1. Spray a large pot with some cooking oil spray
2. Add the onion and celery and fry for a couple of mins until translucent, add in a little stock if needed to prevent sticking.
3. Add in the carrot, garlic, paprika, oregano, onion powder, garlic powder and a little salt and black pepper and fry for a further couple of minutes.
4. Add in the chopped tomatoes and tomato paste stir to combine.
5. Pour in the stock, bring to a bowl, then reduce heat, cover and simmer for 25 minutes.
6. Add to a blender and blend until smooth.
7. Add back into the saucepan, along with the chickpeas and some chopped coriander and simmer for an additional 5 mins.
8. Serve Enjoy

Notes

Please see below for full nutritional info and additional details about recipe:

• Calories - scroll down to nutritional info box
• WW Points and other Slimming or Weight Loss programs -   due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values. 

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Nutrition Information

Yield 4 Serving Size 1 SERVING
Amount Per Serving Calories 141Total Fat 2.2gSaturated Fat 0.3gTrans Fat 0gUnsaturated Fat 5gCholesterol 0mgSodium 711mgCarbohydrates 21.9gFiber 5.5gSugar 8.2gProtein 7.7g

Nutritional information, values, points etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.

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