The Healthy Family and Home™ logo

menu icon
search icon
×

Spicy Chickpea and Tomato Soup

Published: · Last Updated: by · This post may contain affiliate links · As an Amazon Associate, I earn from qualifying purchases.

Jump to Recipe Print Recipe

This Gluten-Free Vegan Spicy Chickpea and Tomato Soup is an easy and healthy recipe made with clean, real food ingredients. It's the perfect plant-based one-pot meal for a busy weeknight and can be ready to serve in about 15 minutes!

A black bowl filled with chickpea soup on a weathered wooden surface

 

Here's Why This Recipe Works

My top 3 favorite reasons:

  1. It's A One-Pot Recipe
  2. Ready In Under 15 Minutes
  3. Made With Clean, Real Food Ingredients

You can feel good about making my healthy, plant-based recipe because it's vegan, gluten-free, dairy-free, soy-free, nut-free, oil-free, and Medical Medium® compliant.

Feel Good About What You Eat text graphic

What Goes Into This Recipe

Here are the nutrient-dense ingredients used to make this recipe:

Labeled Ingredients with text for spicy chickpea soup in small glass bowls on a white marbled surface

How To Make This Recipe: Step-by-Step Instructions

Here is how to make this recipe and I'll show you how easy it is with step-by-step instructions below.

Step 1: Prepare The Saute'

Firstly, add the ingredients for the saute' to a medium or large saucepan.

Lightly saute' on medium/high heat until the onions are soft, stirring the entire time.

Step-by-step instructions showing onions before and after sauteing

Step 2: Prepare The Soup

Secondly, add all the ingredients for the soup to the saucepan and stir until well combined.

Continuing stirring on medium heat for about 2-3 minutes, or until the soup is hot.

While the soup is cooking, I like to use the back of a wooden spoon or fork to mash about 80% of the chickpeas leaving the other 20% whole so the soup isn't too "chunky".

Step-by-step instructions showing ingredients added to the pot before and after stirring together

Step 3: Add The Coconut Milk

Thirdly, add the entire can of coconut milk to the saucepan and stir until well combined.

Leave the heat on medium/high heat just long enough to warm it to your preference.

Step-by-step instructions showing coconut milk added to pot before and after stirring it in

Karielyn's Expert Tips + Ingredient Substitutions

Here are some of my expert tips to make this recipe perfectly:

Avocado Oil: Can be substituted with organic extra-virgin olive oil or (2) tablespoons of organic veggie broth to keep the recipe oil-free.

Onions: I used finely diced white onions for this recipe, but feel free to use your favorite variety or whatever you have on hand. However, I do not recommend using a sweet onion since this is a savory recipe.

Chickpeas: They will need to be drained before adding to the saucepan. An optional step that I really like is to mash about 80% of the chickpeas with the back of a wooden spoon or with a fork while I'm stirring them with the rest of the soup ingredients.

Tomatoes: You can use fresh diced tomatoes, such as Roma tomatoes, or if you are short on time or don't have fresh ones, you can use Muir Glen Organic Fire-Roasted Tomatoes which gives it a really deep tomato flavor. However, if you need this recipe to be 100% Medical Medium® compliant, you will need to use fresh tomatoes or a brand that does not use citric acid in the ingredients.

Jalapeno: This is what gives the soup its spicy flavor. Since the heat in jalapenos varies, feel free to use more or less than (1) jalapeno to your preference.

Ginger: I've used both organic ground ginger and freshly grated ginger and either will work fine.

Seasonings: Feel free to adjust the amount of each seasoning to your preference.

Coconut Milk: You will need to add the entire can of full-fat coconut milk.

Serving Size: This recipe will make approximately (4) cups of soup. Nutritional information is for (1) cup which is (1) serving.

Overhead image of a black bowl filled with chickpea soup on a weathered wooden surface

 

Overhead image of a yellow pot filled with chickpea soup with a wooden spoon sticking out

Want More Healthy Plant-Based Soup Recipes?

Check out these:

Did You Make This Recipe?

I'd love to hear about it! Please give it a rating and leave a comment below...it would make my day! 🙂

Subscribe To Newsletter | The Healthy Family and Home
 

Overhead image of a black bowl filled with chickpea soup on a weathered wooden surface

Spicy Chickpea and Tomato Soup

This Spicy Chickpea and Tomato Soup is an easy and healthy recipe made with clean, real food ingredients. It's the perfect plant-based one-pot meal for a busy weeknight and can be ready to serve in about 15 minutes!
{ Plant-Based | Vegan | Gluten-Free | Dairy-Free | Soy-Free | Oil-Free | Nut-Free | Medical Medium® Compliant }
5 from 15 votes
Print Pin Review
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Yields: 4 servings
Calories : 214

Equipment

  • Large Saucepan

Ingredients

For the saute:

  • 2 tablespoons organic veggie broth
  • 1/2 cup organic onion (diced)

For the soup:

  • 1 can organic chickpeas (15-ounce can, drained)
  • 2 cups organic tomatoes (diced)
  • 1 organic jalapeno (diced)
  • 1 teaspoon organic fresh cilantro (chopped)
  • 1 teaspoon organic ground cumin powder
  • 1 teaspoon organic ground garam masala
  • 1 teaspoon Himalayan pink salt
  • 1/4 teaspoon organic fresh ginger (grated)
  • 1/4 teaspoon organic ground turmeric

For the add-in:

  • 1 can organic full-fat coconut milk (13.5-ounce can)
US Customary - Metric

Instructions

Prepare the saute:

  • Add all the ingredients for the saute to a large saucepan and saute on low/medium heat for 2-4 minutes, or until the onions are soft.

Prepare the soup:

  • Add all the ingredients for the soup to the saucepan and continue to stir for about 3-5 minutes, or until the soup is warmed.
  • Taste and adjust the seasonings to your preference.

Add the add-in:

  • Add the entire can of coconut milk and stir until well combined just long enough to warm the soup to your preference.
  • Optional: Garnish with fresh chopped cilantro or sliced jalapenos.
  • Store in an air-tight BPA-free container in the refrigerator.

Recipe Notes

Veggie Broth: Can be substituted with (2) teaspoons of 100% pure avocado oil or organic extra-virgin olive oil.
Onions: I used finely diced white onions for this recipe, but feel free to use your favorite variety or whatever you have on hand. However, I do not recommend using a sweet onion since this is a savory recipe.
Chickpeas: They will need to be drained before adding to the saucepan. An optional step that I really like is to mash about 80% of the chickpeas with the back of a wooden spoon or with a fork while I'm stirring them with the rest of the soup ingredients.
Tomatoes: You can use fresh diced tomatoes, such as Roma tomatoes, or if you are short on time or don't have fresh ones, you can use Muir Glen Organic Fire-Roasted Tomatoes which gives it a really deep tomato flavor. However, if you need this recipe to be 100% Medical Medium compliant, you will need to use fresh tomatoes or a brand that does not use citric acid in the ingredients.
Jalapeno: This is what gives the soup its spicy flavor. Since the heat in jalapenos varies, feel free to use more or less than (1) jalapeno to your preference.
Ginger: I've used both organic ground ginger and freshly grated ginger and either will work fine.
Seasonings: Feel free to adjust the amount of each seasoning to your preference.
Coconut Milk: You will need to add the entire can of full-fat coconut milk.
Serving Size: This recipe will make approximately (4) cups of soup. Nutritional information is for (1) cup which is (1) serving.

Nutrition Information

Serving: 1svg | Calories: 214kcal | Carbohydrates: 8g | Protein: 3g | Fat: 21g | Sodium: 629mg | Fiber: 1g | Sugar: 3g | Calcium: 35mg
Course:Main Course,Soup
Cuisine:American
Recipe Author: Karielyn Tillman
Did You Make This Recipe?Leave a Rating + Comment Below!

 

«
»

Subscribe and get my FREE starter guide!

The Healthy Family and Home eMail Subscribe Form | The Healthy Family and Home

Grab a copy of my cookbook!

CLEAN DESSERTS Cookbook | The Healthy Family and Home

Amazon Affiliate Disclosure:

"The Healthy Family and Home" website (THFH Group, LLC) is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for website owners to earn advertising fees by advertising and linking to Amazon.com.

Reader Interactions

Comments

  1. Lauren Moore says

    5 stars
    I really enjoyed this recipe! It's different from the kind of food that I usually eat, so it's nice to have a change of pace. It's very quick to make. I used canned tomatoes which made it even quicker because I didn't have to cut them up. I find it difficult to find a soup that is tasty, filling, and healthy, and this one definitely hits all the marks. Highly recommend.

    Reply

    • Karielyn Tillman says

      Hi there Lauren! I'm so glad to hear that you enjoyed the recipe! I've used organic canned tomatoes as well when I didn't have fresh tomatoes on hand or was short on time...I'm glad that worked for you too!

      Thank you for trying out my recipe and for taking the time to let me know you liked it...I sincerely appreciate it 🙂

      Reply

  2. suzi says

    5 stars
    i just made a double batch and its very good. i will next time use coconut oil in place of olive oil and if you add lime juice at the end, it changes everything!! much more depth and interesting flavor in my hungry opinion 😉 thanks for this and for letting us share our thoughts/ideas!!

    Reply

    • suzi says

      also i found that this recipe would serve 4 easily!! filled 2 quart jars with double recipe today. (8 servings)

      Reply

      • Karielyn says

        Hi Suzi! Thanks for sharing the tip about making a double batch of this recipe...very helpful!! 🙂

        Reply

    • Karielyn says

      Hi there Suzi! I'm so glad to hear that you enjoyed it and ~really~ like the substitutions you made (or will make), especially the lime juice! I love lime juice and never thought to add it but I bet it would taste amazing!

      Thanks for trying out the recipe and for taking the time to let me know that you liked it...I really appreciate it 🙂

      Reply

  3. Saen Marchand says

    5 stars
    Thanks for the recipe...i'm going to make this again for the second time this week - love the spicy flavors...

    Reply

    • Karielyn says

      Hi there Saen! Thanks so much and I'm so glad to hear you enjoyed it 🙂

      Reply

  4. Anne Marie says

    5 stars
    Thank you for all your lovely recipies, made this yesterday & it was delicious.

    Reply

    • Karielyn says

      Hi there Anne Marie! I'm so glad to hear you enjoyed the recipe!

      Thanks so much for trying it out and for the kind comments...I really appreciate it 😉

      Reply

  5. Sheryl says

    5 stars
    My husband and I made this soup for dinner this evening and it was so flavorful and delicious! We didn't have fresh tomatoes so we used a cup of the Mur Glen canned fire roasted tomatoes and it worked perfectly. We only wished we had made a double batch to have more leftovers! Thank you for all of the great recipes and information you share. I can always count on anything I make of yours to be a success!

    Reply

    • Karielyn says

      Hi there Sheryl! I'm so glad to hear you and your husband enjoyed the soup! I also substitute with the organic Muir Glen fire-roasted tomatoes when I'm out of fresh and love how it gives it a more intense tomato flavor. Yum!!

      Thank you for trying out the recipe and your kind comments…I appreciate it very much 😉

      Reply

  6. Jess says

    5 stars
    This soup was so delicious, and perfect for wintertime (and anytime). Will make again!

    Reply

    • Karielyn says

      Hi there Jess! Thanks so much and I'm happy to hear you enjoyed the recipe 🙂

      Reply

Share Your Thoughts Below

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

Recipe Rating