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Chickpea & Tomato Soup

A simple, healthy Indian-style chickpea and tomato soup that’s easy to cook, packed with plant protein and fibre — perfect for a light meal or dinner.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Indian, Vegetarian
Calories: 150
Ingredients Equipment Method Notes

Ingredients
  

Ingredients
  • 1 tbsp oil vegetable oil or olive oil for sautéing
  • 1 medium onion finely chopped
  • 2 cloves garlic minced
  • 1 tsp ground cumin Indian spice for flavour
  • ½ tsp turmeric powder optional, for colour & health benefits
  • 400 g tomatoes chopped (or use 1 can diced tomatoes)
  • 1 cup water or vegetable broth
  • 1 cup chickpeas (cooked or canned) rinsed if from can
  • ½ tsp salt or to taste
  • ¼ tsp freshly ground black pepper or to taste
  • 1 tbsp fresh coriander leaves chopped, for garnish (optional)

Equipment

  • Saucepan
  • blender or hand blender

Method
 

  1. Heat oil in a saucepan over medium heat. Add chopped onion and sauté until soft and lightly golden, about 3–4 minutes.
  2. Add minced garlic, ground cumin and turmeric. Stir for 30–40 seconds until aromatic.
  3. Add chopped tomatoes (or canned tomatoes with juices) and water (or vegetable broth). Bring to a boil, then reduce heat and simmer for 10 minutes.
  4. Add the cooked or canned chickpeas, salt and pepper. Simmer for another 5 minutes so chickpeas warm through and flavours blend.
  5. Remove the pot from heat. Use a blender or hand-blender to blend soup until smooth (or blend partially if you like some texture). Then transfer back to pot and warm gently if needed.
  6. Taste and adjust salt or pepper. Serve hot, garnished with chopped coriander leaves.

Notes

You can add a pinch of red chilli powder or chopped green chilli if you prefer mild heat. For a creamier texture, swirl in a little low-fat yogurt or coconut milk before serving.