Spicy Chickpea and Tomato Soup

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!

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, and Medical Medium compliant.

What Goes Into This Recipe

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

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 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.

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, you can use Muir Glen Organic Fire-Roasted Tomatoes which give 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 it's 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.

Want More Healthy Plant-Based Soup Recipes?

Check out these:

• Creamy Red Lentil with Kale Soup 
• Cream of Mushroom Soup 
• Stuffed Pepper Soup
• or my CLEAN EATING Cookbook with 75+ plant-based vegan + gluten-free recipes made with clean, real food ingredients just like this one that you will love!

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! 🙂

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 | Nut-Free | Medical Medium }

5 from 13 votes

Print Pin Review

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Yields: 4 servings

Calories : 275

Ingredients

For the saute:

• 2 tablespoons 100% pure avocado oil
• 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 cilantro (chopped)
• 1 teaspoon organic ground cumin
• 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.

Notes

Avocado Oil: Can be substituted with 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, you can use Muir Glen Organic Fire-Roasted Tomatoes which give 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 it's 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

Serving: 1svg | Calories: 275kcal | Carbohydrates: 8g | Protein: 3g | Fat: 28g | Sodium: 599mg | Fiber: 1g | Sugar: 3g | Calcium: 34mg

Course:Main Course,Soup

Cuisine:American

Recipe Author: Karielyn Tillman

Did You Make This Recipe?Leave a Rating + Comment Below!

Karielyn Tillman

Hi, I'm Karielyn! I'm the published cookbook author of CLEAN DESSERTS and content creator of The Healthy Family and Home website since 2012. I specialize in creating easy, healthy plant-based recipes that are gluten-free + vegan and made with clean, real food ingredients that you can feel good about eating.