One-Pot Tomato & Chickpea Soup
A cozy tomato soup with tender chickpeas, carrots and a handful of fresh greens.
Sample recipe in development. Cooking times are estimates; kitchen testing is still pending.
A note on this recipe
A short sauté sweetens the onion and carrot before the tomatoes are added. Keep the chickpeas whole for texture and fold the spinach in near the end so it stays green.
Ingredients
- 2 tbsp olive oil
- 1 yellow onion, diced
- 2 carrots, diced
- 3 garlic cloves, minced
- 1 tsp cumin
- 1 can (28 oz) crushed tomatoes
- 2 cans (15 oz each) chickpeas, drained
- 3 cups vegetable broth
- 2 cups baby spinach
- 1 tbsp lemon juice
- Salt and pepper
How to make it
Warm olive oil in a pot. Cook onion and carrots 6–8 minutes until softened.
Stir in garlic and cumin for 30 seconds.
Add tomatoes, chickpeas and vegetable broth; bring to a gentle simmer.
Cook 15 minutes or until carrots are tender.
Add spinach until wilted, finish with lemon juice, and season to taste.
Kitchen notes & substitutions
Adjust the thickness
For a thicker soup, mash a few chickpeas against the side of the pot. For a lighter broth, add hot water a little at a time.
A useful variation
Blend a cup of soup and return it to the pot for a thicker texture. Add cooked pasta for a heartier meal.
Storage & making ahead
Refrigerate promptly for up to 3–4 days or freeze in portions. Reheat until thoroughly hot.
For temperature guidance, see FoodSafety.gov.
Questions about this recipe
Can this soup be frozen?
Yes. Cool safely and store in freezer-safe portions, leaving space for expansion.
One-Pot Tomato & Chickpea Soup
A cozy tomato soup with tender chickpeas, carrots and a handful of fresh greens.
Ingredients
Instructions
- Warm olive oil in a pot. Cook onion and carrots 6–8 minutes until softened.
- Stir in garlic and cumin for 30 seconds.
- Add tomatoes, chickpeas and vegetable broth; bring to a gentle simmer.
- Cook 15 minutes or until carrots are tender.
- Add spinach until wilted, finish with lemon juice, and season to taste.
Sample recipe, not yet kitchen-tested. Image illustrative.
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