Why you’ll love our Tomato Chickpea Soup!
Tomato chickpea soup is one of those recipes that proves simple ingredients can make an incredibly satisfying meal. 🍅 Bursty cherry tomatoes, hearty chickpeas, fragrant oregano, bright lemon, and creamy feta come together in one pot in just 30 minutes. Inspired by the amazing response to our tomato lentil soup, this version is chunkier, fresher, and perfect for busy weeknights.
Louise and I make this whenever we want something wholesome that doesn’t feel heavy. It’s fiber-rich, protein-rich, packed with vegetables, and made with everyday ingredients that naturally fit into a Mediterranean-style eating pattern. 🥣
As the tomatoes burst, they create a light, flavorful broth, while a few mashed chickpeas add just enough body without turning the soup creamy. A squeeze of fresh lemon and a generous sprinkle of feta take every spoonful to the next level. 🍋
It’s just as good for meal prep and back-to-school lunches as it is for a quick weeknight dinner. Make a pot once, enjoy it for days, and serve it with warm, crusty bread for a healthy chickpea soup that’s easy, nourishing, and seriously delicious.
Ingredients
Full ingredients and substitutions are in the recipe box below.
- Cherry tomatoes: They burst as they cook, creating the fresh, flavorful base of this Mediterranean chickpea soup. Grape tomatoes work too, or use chopped ripe Roma tomatoes when they’re in season.
- Extra virgin olive oil: Adds richness and helps the tomatoes blister. Avocado oil is a good substitute.
- Onion: Yellow onion adds natural sweetness. White onion or shallots are great alternatives.
- Garlic: Fresh grated or minced garlic gives the best flavor. If you’re sensitive to garlic, use garlic-infused olive oil or simply leave it out and add a little extra onion.
- Dried oregano: Brings classic Mediterranean flavor. Italian seasoning, dried thyme, or a pinch of rosemary also work well.
- Red pepper flakes: Add gentle heat. Leave them out for a milder healthy chickpea soup, or use a pinch of cayenne if you like it spicy.
- Chickpeas: Canned chickpeas keep this one pot chickpea soup quick and easy. You can also cook dried chickpeas from scratch or swap in butter beans or cannellini beans.
- Vegetable broth: Creates a light, savory broth. Chicken broth works if you don’t need the soup to be vegetarian.
- Lemon: Fresh zest and juice brighten every spoonful. A splash of red wine vinegar is a good substitute.
- Feta: Adds a creamy, salty finish. Try grated Parmesan, crumbled goat cheese, or a dollop of low-fat Greek yogurt or Skyr for extra protein.
- Fresh basil: Optional, but it adds wonderful freshness. Flat-leaf parsley or fresh dill are delicious alternatives.
- Crusty bread or baguette: Perfect for dipping. Whole grain bread, sourdough, or warm pita are all excellent choices.
How to Make Tomato Chickpea Soup
Step 1. Burst the tomatoes
Heat the extra virgin olive oil in a large pot over medium-high heat.
Add the whole cherry tomatoes and cook for 5 minutes, stirring occasionally, until they blister, soften, and begin to burst.
Step 2. Build the flavor base
Reduce the heat to medium.
Add the chopped onion, grated or minced garlic, and red pepper flakes.
Cook for about 5 minutes, stirring often, until the onion is soft and the garlic smells fragrant.
Step 3. Simmer the chickpeas
Stir in the drained and rinsed chickpeas, vegetable broth, oregano, salt, and black pepper.
Bring to a gentle simmer and cook for 8 to 10 minutes, stirring occasionally.
For a slightly thicker texture, mash a few chickpeas against the side of the pot with the back of a spoon.
This keeps the tomato soup with chickpeas chunky while giving the broth a little more body.
Step 4. Finish and serve
Turn off the heat, then stir in the zest and juice from half a lemon.
Taste and add more lemon juice, salt, or black pepper if needed.
Ladle into bowls and top with crumbled feta and a drizzle of olive oil.
Serve with crusty bread for dipping and enjoy!
Tips
- Let the tomatoes burst first: Cook the cherry tomatoes in olive oil before adding the onion and garlic. If you add them first, they’ll likely burn before the tomatoes have time to blister and burst.
- Use ripe cherry tomatoes: The sweeter and juicier the tomatoes, the richer the broth. If your tomatoes are a little tart, don’t worry—the feta and lemon balance everything out.
- Grate the garlic: Grated or pressed garlic melts into the broth much better than chopped garlic, giving the soup a smoother, more even garlic flavor.
- Mash a few chickpeas: Press some of the chickpeas against the side of the pot with the back of a spoon. It naturally thickens the broth while keeping the soup nice and chunky.
- Add the lemon off the heat: Stir in the lemon zest and juice after turning off the heat to keep the flavor bright and fresh.
- Finish with feta just before serving: The salty, creamy feta softens slightly in the hot soup while keeping its texture and adding little bursts of flavor in every bite.
- Taste before serving: Tomatoes vary in sweetness and acidity. A final pinch of salt or an extra squeeze of lemon juice can make all the flavors pop.
- Serve with crusty bread: A slice of sourdough, rustic country bread, or warm pita is perfect for soaking up every last spoonful.
- Make it ahead: The flavors become even better after a night in the refrigerator, making this a great meal prep recipe for lunches or quick dinners.
- Adjust the consistency: Prefer a brothier soup? Stir in a splash of extra vegetable broth before serving until it reaches your favorite consistency.
Frequently Asked Questions
Can I use canned tomatoes instead of cherry tomatoes?
Yes. If fresh cherry tomatoes aren’t in season, use one 14-ounce can of whole peeled tomatoes or diced tomatoes. Crush them with a spoon as they cook. The flavor will be a little deeper and less sweet, but the soup will still be delicious.
Can I blend this soup?
Can I make this soup vegan?
How to store this tomato chickpea soup?
What can I serve with tomato chickpea soup?
More Easy Bean and Lentil Soups
Tomato chickpea soup is a quick, one-pot dinner with burst tomatoes, hearty chickpeas, lemon, and feta. It’s easy, satisfying, and ready in 30 minutes.
Prep Time: 10 minutes mins
Cook Time: 20 minutes mins
Total Time: 30 minutes mins
Servings: –+ people
Course: Dinner, Main Course, Soup
Cuisine: Mediterranean
Instructions
- Burst the tomatoes: Heat 2 tablespoons extra virgin olive oil in a large pot over medium-high heat. Add 2 pints cherry tomatoes and cook for 5 minutes, stirring occasionally, until most of the tomatoes have burst and released their juices.
- Build the flavor base: Reduce the heat to medium. Stir in 1 medium yellow onion (chopped), 3 cloves garlic (grated), and ¼ teaspoon red pepper flakes. Cook for about 5 minutes, stirring often, until the onion is soft and fragrant.
- Simmer the soup: Stir in 2 cans chickpeas, 2 cups vegetable broth, 1 teaspoon dried oregano, ¾ teaspoon salt, and a few grinds of black pepper. Bring to a gentle simmer and cook for 10 minutes.For a creamier soup, mash some of the chickpeas with the back of a spoon.
- Finish and serve: Remove the pot from the heat. Stir in the zest and juice of ½ lemon Taste and add more lemon juice, salt, or pepper if needed.Ladle into bowls and top with crumbled feta and a drizzle of extra virgin olive oil. Serve with crusty bread for dipping.
Notes
Substitutions
- Cherry tomatoes → Grape tomatoes or chopped ripe Roma tomatoes.
- Extra virgin olive oil → Avocado oil.
- Yellow onion → White onion or shallots.
- Fresh garlic → Garlic-infused olive oil or extra onion.
- Dried oregano → Italian seasoning, dried thyme, or a pinch of rosemary.
- Red pepper flakes → Omit for a milder soup or use a pinch of cayenne.
- Chickpeas → Cooked dried chickpeas, butter beans, or cannellini beans.
- Vegetable broth → Chicken broth (if not vegetarian).
- Fresh lemon → A splash of red wine vinegar.
- Feta → Grated Parmesan, goat cheese, Greek yogurt, or Skyr.
- Fresh basil → Flat-leaf parsley or fresh dill.
- Crusty bread → Whole grain bread, sourdough, or warm pita.
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