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–+ servings
Amanda Patel

Tomato Soup with Chickpeas & Spinach

This cozy, weeknight-ready Tomato Soup gets a hearty boost from chickpeas, velvety texture from simmered tomatoes, and a pop of green from spinach. Finished with lemon and a swirl of chili oil, it's pantry-friendly, meal-prep smart, and naturally vegan + gluten-free.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Main, Soup
Cuisine: Mediterranean, Vegan
Calories: 210
Ingredients Equipment Method Nutrition Notes

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
  • 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

Equipment

  • Dutch oven or soup pot
  • immersion blender or potato masher
  • silicone spatula
  • ladle
  • cutting board and knife

Method
 

  1. 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.
  2. Add ground cumin and smoked paprika (if using) and stir for 30 seconds to bloom the spices.
  3. Pour in the tomatoes and 1 cup broth. Stir, scraping up any browned bits from the bottom.
  4. Add chickpeas, sugar or honey alternative, salt, and black pepper. Simmer uncovered for 12–15 minutes until gently bubbling and flavors meld.
  5. Blend 1–2 cups of soup and return to the pot, or leave all chunky. Add more broth to reach desired consistency.
  6. 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.
  7. Ladle into bowls and top with a modest swirl of chili oil. Serve warm.

Nutrition

Calories: 210kcalCarbohydrates: 30gProtein: 9gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 540mgPotassium: 840mgFiber: 8gSugar: 9gVitamin A: 3800IUVitamin C: 26mgCalcium: 110mgIron: 3.2mg

Notes

Substitute spinach with kale or chard. Add pasta like ditalini for a heartier twist. Control spice with less chili oil or swap in cayenne. Make creamy with coconut yogurt or keep it brothy for a lighter bowl. For leftovers, flavor deepens after a day.

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