VNutrition

Eat Kind. Be Healthy.

Roasted Tomato Chickpea Soup

Pin18K
Share109
Stumble66
+15
Buffer5
Flip
Reddit
Shares 18K
roasted-tomato-chickpea-soup-pinterest

This Roasted Tomato Chickpea Soup is the perfect soup to warm you on chilly nights! It’s filling yet healthy with the addition of the beans and coconut milk. 

Roasted Tomato and Chickpea Soup

When the weather gets chilly, nothing warms me like a big bowl of soup. I dream of soup when I’m out in the cold.

I can picture myself on my couch all wrapped up in blankets sipping on some hot soup with my pups at my side. Nothing beats that kind of day.

I previously shared some soup recipes like my Colcannon Soup and Vegan Corn Chowder, but today I wanted to tell you about my new soup obsession  – my Roasted Tomato Chickpea Soup.

Roasted Tomato and Chickpea Soup

An Easy and Quick Cozy Meal

My Roasted Tomato and Chickpea Soup recipe came together out of necessity. It was cold and I needed some soup to warm me ASAP. Looking around, I found I had a can of chickpeas, roasted tomatoes and coconut milk on hand…but that was about it.

I figured the chickpeas would make the soup nice and thick. I’m so glad for my bare pantry that day because this has become one of my favorite soups!

I usually make a pot of this soup at least 1-2 times a month because it’s so easy and tasty. I can make it on a Sunday for dinner and then have leftovers to take to work for a few days. I serve it with some nice toasted bread and I’m all set!

Reasons why my Roasted Tomato and Chickpea Soup is one of my favorite recipes:

  • ready in about 20 minutes
  • healthy (good carbs, protein, fat)
  • great to take leftovers to work (like I share in my Vegan Meal Planning)
  • creamy without the cream
  • totally delicious!

Roasted Tomato and Chickpea Soup

Roasted Tomato Chickpea Soup Nutrition

Nutritionally this meal provides a nice serving of protein and carbs from the chickpeas and healthy fat from the coconut milk. After having a bowl of my Roasted Tomato and Chickpea Soup, I’m totally full (which I can’t say I feel after having other soups).

This #vegan Roasted Tomato Chickpea Soup is the perfect soup to warm you on chilly nights!Click To Tweet

 

0 from 0 votes
Print

Roasted Tomato Chickpea Soup

This Roasted Tomato Chickpea Soup is the perfect soup to warm you on chilly nights! It's filling yet healthy with the addition of the beans and coconut milk. 

Course Soup
Cuisine American
Cook Time 20 minutes
Total Time 20 minutes
Servings 8 (1 cup servings)
Calories 237.2 kcal
Author Mary Ellen

Ingredients

  • 2 tbsp olive or coconut oil (or a few TB of veggie broth if you don't use oil)
  • 1/2 cup  onion chopped
  • dash of salt and pepper
  • dash of chili pepper flakes (or more if you like things spicy)
  • 1/2 tsp garlic powder
  • 1/2 tsp turmeric
  • 1/2 tsp paprika
  • juice of 1/2 a lemon
  • 28 oz can of fire roasted tomatoes
  • 1 can of chickpeas drained and rinsed
  • 1 can coconut milk
  • 1 cup vegetable broth
  • fresh parsley for garnish (optional)
  • dollop of vegan sour cream (optional)

Instructions

  1. Heat oil (or veggie broth) in a large saucepan and add onion and cook for a few minutes until browned.

  2. Add all the spices and lemon juice and cook for a few more minutes.
  3. Add roasted tomatoes and cook for 10 minutes.
  4. Add chickpeas, coconut milk, and broth and cook for another 5 minutes.
  5. Transfer soup to a blender and blend till smooth (you may have to do this in two batches). If the soup too thick for your liking add a bit more veggie broth until you get the consistency you enjoy.
  6. Top with a dollop of sour cream and some parsley.

Recipe Notes

Nutrition info does not include toppings.

Nutrition Facts
Roasted Tomato Chickpea Soup
Amount Per Serving
Calories 237.2 Calories from Fat 139
% Daily Value*
Total Fat 15.4g 24%
Total Carbohydrates 22.3g 7%
Dietary Fiber 5.5g 22%
Protein 3.2g 6%
Vitamin A 36.1%
Vitamin C 21.9%
Calcium 5.3%
Iron 15.9%
* Percent Daily Values are based on a 2000 calorie diet.

You may also enjoy... 

Roasted Tomato and Chickpea Soup

Mary Ellen

Mary Ellen Valverde MS CNS LDN received her Master’s degree in Human Nutrition from the University of Bridgeport. As a Certified Nutrition Specialist, Mary Ellen helps fight chronic disease through a plant-based diet and uses a functional approach to nutrition and wellness to help uncover the root cause of imbalances that may be impacting health.  

Roasted Tomato and Chickpea Soup | This vegan Roasted Tomato Chickpea Soup is the perfect creamy soup to warm you on those chilly nights! It's easy to make and perfect for a quick dinner. #chickpeasoup #tomatosoup #vegantomatosoup #creamytomatosoup #vnutrition
Pin18K
Share109
Stumble66
+15
Buffer5
Flip
Reddit
Shares 18K

Reader Interactions

Comments

  2. Nothing better than a cozy bowl of soup on a chilly day. And tomato is a classic that everyone loves. I love the spices you added ( hello turmeric – I’m obsessed!). Can’t wait to give this a try!

    Reply

  11. I love chickpeas—I make a few soups with them too! They totally balance things out so that a bowl of soup can be the whole meal! Yum!

    Reply

  12. I really enjoy tomato soup, but find it isn’t particularly filling. I love how you bulked it up with chickpeas. It would make it nice & filling. And warm and glorious for lunch on a cold day (I realize I have no right to talk about cold…). I am definitely giving this a try soon!

    Reply

    • Hi Beth, sorry about that – I updated the recipe to add in the coconut milk. I don’t know how I forgot that!

      No, I don’t taste any coconut in the soup. It doesn’t make it sweet or anything like that.

      Reply

  24. How many would you say this recipe feeds? I want to make it for a bigger dinner sitting, and would like to know how to adapt the recipe for a larger company!

    Reply

    • Hi Sara! I would say it makes about 8 cups of soup. So I guess at least 8 but I’m not sure you’ll need a cup each if you’re having other courses. I hope your dinner party is wonderful!

      Reply

    • Hi Morri, I have never tried it but I can’t see why it wouldn’t work if you roast them yourself and it comes out to about the same amount of tomatoes as is in the can. Let me know if you try it and how it turns out. 🙂

      Reply

  27. Have you tried freezing the extra soup? I was wondering how it would be defrosted. Thanks for a delicious looking dinner idea!

    Reply

    • Hi Victoria! Thank so much!
      I *think* I froze it before. I make it a lot so I can’t imagine that I haven’t, but I don’t want to tell you definitely. If I have, I’m pretty sure it was fine. It doesn’t have anything in it that might get weird when defrosted (like sometimes tofu or cashew cream can have texture changes). I hope you enjoy!

      Reply

Trackbacks

  3. […] Roasted Tomato Chickpea Soup ~ The beans and coconut milk make this healthy soup more filling! It’s the perfect soup to […]

    Reply

  9. […] ROASTED TOMATO CHICKPEA SOUP. Soups are an easy way to keep a meal light while also getting in extra veggies. This soup pairs roasted tomatoes with healthy fat from coconut milk and protein from chickpeas. I’ve actually been using this recipe for meal prep for years. Honestly, this is one of the few meals I hate finishing up at the end of the week. With most other recipes, I’m glad to be changing it up when my week ends. With this one, I’d love another large pot. […]

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

18K Shares
Pin18K
Tweet254
Share109
Stumble66
+15