Quick Facts:
Time: 10 min prep • 25 min cook • 35 min total
Yield: 4 servings
Skill: Easy
Method: One-pot simmer
Diet: Vegan, GF
Introduction
Tomato Soup is the weeknight hero when time is tight and you still want something real. Tomato Soup meets pantry chickpeas and tomatoes, blooms with cumin and garlic, then finishes with silky spinach and a chili oil ribbon for a bold-yet-balanced spoonful. Expect a velvety base, tender chickpeas, and a little heat that lingers—in the best way. Perfect for meal prep, budget cooking, and anyone collecting Tomato Vegetable Soup recipes for fall and winter dinners.
browse more Tomato Soups if you’re building a go-to list.
Why You’ll Love It
- Weeknight-easy: true 35 minutes with logical steps.
- Flexible: swap spinach for kale or add small pasta for a pasta soup twist.
- Balanced flavor: savory, gently smoky cumin and bright citrus finish.
- Great leftovers: thickens slightly and reheats like a dream.
Tomato Soup with Chickpeas & Spinach
Ingredients
Equipment
Method
- Warm olive oil over medium heat in a Dutch oven. Add chopped onion and a pinch of salt. Cook for 5–6 minutes until glossy, then stir in sliced garlic for 30–60 seconds until fragrant.
- Add ground cumin and smoked paprika (if using) and stir for 30 seconds to bloom the spices.
- Pour in the tomatoes and 1 cup broth. Stir, scraping up any browned bits from the bottom.
- Add chickpeas, sugar or honey alternative, salt, and black pepper. Simmer uncovered for 12–15 minutes until gently bubbling and flavors meld.
- Blend 1–2 cups of soup and return to the pot, or leave all chunky. Add more broth to reach desired consistency.
- Stir in spinach to wilt, about 60–90 seconds. Remove from heat. Stir in lemon juice or vinegar. Taste and adjust salt, pepper, and acid.
- Ladle into bowls and top with a modest swirl of chili oil. Serve warm.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Ingredients
- 2 tbsp olive oil
- 1 medium onion, finely chopped
- 4 cloves garlic, sliced
- 1 ½ tsp ground cumin
- ½ tsp smoked paprika (optional)
- 2 cans (14.5 oz) crushed or diced tomatoes
- 1–1½ cups low-sodium vegetable broth
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tsp sugar or ½ tsp honey alternative of your choice
- ¾–1 tsp kosher salt, to taste
- Freshly ground black pepper, to taste
- 3 packed cups baby spinach
- 1 tbsp lemon juice (or 2 tsp red wine vinegar)
- 1–2 tsp chili oil, for finishing
What each ingredient does:
Oil: carries flavor and helps bloom spices.
Onion/garlic: sweet-savory base.
Cumin/paprika: warmth and subtle smokiness.
Tomatoes: tangy body and color.
Broth: thins to sip-able texture.
Chickpeas: substance and creaminess as they cook.
Sugar: balances acidity.
Salt/pepper: definition and lift.
Spinach: fresh green contrast.
Lemon/vinegar: brightness at the end.
Chili oil: heat and sheen.
Pro tip: Taste after the lemon goes in; acid changes your salt perception.
Substitutions & Swaps
Aromatics: Add a small grated carrot for sweetness.
Protein: White beans, lentils, or tiny tofu cubes also work.
Veg: Use kale, chard, or frozen spinach (no thaw needed).
Pasta addition: Stir in ½ cup ditalini or small shells during simmer; add ½–1 cup more broth.
Heat: Swap chili oil for chili crisp or a pinch of cayenne.
Diet tweaks: Already Vegan/GF; for lower fat, reduce oil to 1 tbsp and add a splash of broth while sautéing.
Equipment Notes
Use a medium Dutch oven or soup pot. An immersion blender gives you control over texture; if you don’t have one, mash a cup of soup with a potato masher for body. Keep a silicone spatula handy to scrape the bottom so nothing sticks.
Step-by-Step
- Base: Warm oil over medium. Add onion and a pinch of salt; cook 5–6 minutes until glossy. Stir in garlic for 30–60 seconds.
- Spice bloom: Add cumin and optional smoked paprika; stir until fragrant, about 30 seconds.
- Liquids: Add tomatoes and 1 cup broth; scrape up browned bits.
- Chickpeas & season: Stir in chickpeas, sugar, salt, pepper. Simmer 12–15 minutes, just bubbling.
- Texture control: Blend 1–2 cups until smooth and return; or keep all chunky. Add more broth to reach your preferred thickness.
- Greens & finish: Stir in spinach to wilt 60–90 seconds. Off heat, add lemon or vinegar. Taste; adjust salt, pepper, and acid.
- Serve: Bowl it up with a modest swirl of chili oil.
Doneness cues: Soup coats the spoon; chickpeas tender; spinach bright green.
Make-Ahead, Storage & Reheating
Make-ahead: Dice onion/garlic and measure spices in advance.
Storage: Refrigerate 3–4 days; flavor deepens.
Freeze: Up to 3 months. Add fresh spinach after reheating if you prefer brighter greens.
Reheat: Low heat on stovetop, adding broth as needed; finish with a fresh squeeze of lemon.
How to Lighten / Make It Creamy
Lighten: Cut oil in half and add extra spinach and lemon.
Creamy: Blend more of the soup or whisk in a spoonful of unsweetened coconut yogurt off heat; temper first to avoid curdling.
Toppings, Garnishes & Finishes
Add texture with crispy chickpeas or garlic croutons. Go fresh with basil, parsley, or scallions. For tang and heat, finish with lemon zest and a little chili oil.
Sides & Pairings
Pair with warm pita, toasted country bread, or a pot of rice. A chopped salad with cucumber and olives sits nicely alongside. For beverages, sparkling water with lime or a light herbal tea keeps things bright.
Scaling the Recipe
Doubling? Use a wider pot so the simmer stays gentle. Add spinach in two batches and extend the simmer 3–4 minutes to warm through. Halving is simple; shave a minute off the sauté and season lightly until the final taste.
Nutrition & Dietary Notes
Plant-forward and satisfying: chickpeas add protein and fiber; tomatoes bring antioxidants. Contains no gluten or dairy. For sodium-sensitive eaters, use low-sodium tomatoes and broth and salt at the end.
Troubleshooting
Flat flavor? Salt, a touch more cumin, and lemon.
Too acidic? A pinch of sugar balances it.
Too thick? Add broth; simmer 1 minute.
Too thin? Blend a cup of soup and return, or simmer uncovered to reduce.
Too spicy? Skip chili oil and add more lemon to soften heat.
FAQs
Can I use frozen/precut ingredients? Yes—frozen chopped onions and spinach save time and work perfectly.
What protein/veg swaps are best? White beans for chickpeas; baby kale for spinach; both keep the cook time.
How do I avoid dryness or scorching? Keep the heat medium and scrape the bottom after adding tomatoes.
Gluten-free or dairy-free? It’s both as written; serve with GF bread if needed.
How long does it keep/freeze? 3–4 days in the fridge; up to 3 months in the freezer.
Variations
Lemony Herb: Add zest and juice of 1 lemon and 2 tbsp chopped dill/parsley.
Smoky Chipotle: Stir in 1 tsp chipotle in adobo; balance with a touch of maple.
Creamy Basil: Blend and finish with a spoon of basil pesto and a splash of plant cream.
Chef Notes / Test Kitchen Tips
The biggest flavor win is blooming the cumin in oil—30 seconds changes everything. Another key is the final acid: add lemon or vinegar off heat and taste again before serving. Expect the soup to hit its stride around minute 25; spinach needs under 2 minutes.
Conclusion
This Tomato Soup is cozy, reliable, and ready when you are. With chickpeas for body, spinach for freshness, and chili oil for kick, it solves dinner fast and keeps well for lunches. If you try a variation or add pasta for a spaghetti soup twist, leave a note and share how it went.
Want more cozy bowls like this? You’ll find tons of weeknight-friendly soups that fit the same vibe.
