My 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!
Table of Contents
Here's Why This Recipe Works
My top 3 favorite reasons:
- It's A One-Pot Recipe
- Ready In Under 15 Minutes
- 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..."
- Karielyn Tillman
Ingredients
Here are the nutrient-dense ingredients I used to make this recipe. Try to use organic if possible.
- Chickpeas
- Tomatoes
- Coconut Milk
- Onions
- Jalapenos
- Avocado Oil
- Cilantro
- Ground Cumin
- Ground Ginger
- Ground Turmeric
- Garam Masala
- Himalayan Pink Salt
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 Sauté'
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 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 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.
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.
Order Recipe Ingredients
Shop for ingredients to make this recipe and my favorite kitchen tools all in one place!
Spicy Chickpea and Tomato Soup
Ingredients
For the saute:
- 2 tablespoons organic veggie broth
- ½ 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
- ¼ teaspoon organic fresh ginger (grated)
- ¼ teaspoon organic ground turmeric
For the add-in:
- 1 can organic full-fat coconut milk (13.5-ounce can)
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
Nutrition Information
Copyright Notice
The instructions, notes, and photographs for this recipe by Karielyn Tillman of The Healthy Family and Home™ website are copyrighted material. This copyrighted work is protected and licensed under a Creative Commons Attribution Non-Commercial No Derivatives 4.0 International License and the Digital Millenium Copyright Act (DMCA) and cannot be legally used without my written permission.
More Healthy Vegan Soup Recipes
- Creamy Red Lentil with Kale Soup
- Cream of Mushroom Soup
- Stuffed Pepper Soup
- or my Real Food Vegan™ 14-Day Meal Plan Program with 42 plant-based vegan + gluten-free recipes made with clean, real food ingredients just like this one that you will love
Lauren Moore says
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.
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 🙂
suzi says
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!!
suzi says
also i found that this recipe would serve 4 easily!! filled 2 quart jars with double recipe today. (8 servings)
Karielyn says
Hi Suzi! Thanks for sharing the tip about making a double batch of this recipe...very helpful!! 🙂
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 🙂
Saen Marchand says
Thanks for the recipe...i'm going to make this again for the second time this week - love the spicy flavors...
Karielyn says
Hi there Saen! Thanks so much and I'm so glad to hear you enjoyed it 🙂
Anne Marie says
Thank you for all your lovely recipies, made this yesterday & it was delicious.
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 😉
Sheryl says
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!
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 😉
Jess says
This soup was so delicious, and perfect for wintertime (and anytime). Will make again!
Karielyn says
Hi there Jess! Thanks so much and I'm happy to hear you enjoyed the recipe 🙂