Tomato Chickpea Soup is thick and creamy with a spicy kick and lots of fibre and plant-based protein. It’s gluten-free and vegan, and comes together in just 30 minutes using the Instant Pot and some pantry staples. (Stovetop instructions are also included in the recipe).
This post was originally published in February 2018. It has been updated with new photos and text, including helpful tips for readers and stovetop instructions. The recipe remains the same.
And, just like that, it’s the dead of winter around here. A month ago, I was certain we were going to have a green Christmas. Apparently, I had nothing to worry about. Since Christmas Eve, we’ve had about 100 centimetres of snow! While I love a white Christmas, it’s a bit much now.
At least it’s comfort food season.
And this warm and cozy tomato soup is a go-to for me every winter. But it’s not your typical tomato soup recipe. It’s spicy and smokey, and tastes more like a hearty bowl of chili than a soup.
Why you’ll love this soup recipe too:
- It’s made with pantry staples such as canned tomatoes, chickpeas and kidney beans.
- If you’re looking to increase your daily fibre intake, this soup has you covered.
- It’s quick and easy. Just 30 minutes and you have a homemade tomato soup on the table.
- There’s no milk or cream used. It’s completely vegan, thickened with just chickpeas, beans and tahini.
- If you don’t have an Instant Pot, you can easily make this soup on the stovetop, it will just take a little longer.
Ingredients to make this Instant Pot Tomato Soup:
- Canned tomatoes
- Canned chickpeas
- Canned red kidney beans
- Veggie broth
- Tahini
- Chopped onion
- Chopped or minced garlic
- Chopped Thai peppers (with seeds)
- Smoked paprika
- Salt and pepper
How to make Tomato Soup with Canned Tomatoes:
Instant Pot Method:
- Drain and rinse your chickpeas and beans. Add all of the ingredients to the Instant Pot and stir together. Lock the lid in place, seal the valve and set to pressure cook on high for 5 minutes. (It will take about 10 minutes for pressure to build).
- When the timer goes off, quick release the pressure. Purée using a handheld or stand blender.
Stovetop Method:
- Drain and rinse your chickpeas and beans. Add all of the ingredients to a large pot, stir together and bring to a boil. Reduce heat and let simmer for 25-30 minutes. (You will need to stir the mixture occasionally to ensure it doesn’t burn on the bottom of the pot).
- Purée using a handheld or stand blender.
Frequently Asked Questions:
- How long does it take to prepare tomato soup in the Instant Pot vs the stovetop? The soup will take about 30 minutes in the Instant Pot. This includes prep and purée time, as well as 10 minutes for pressure to build, 5 minutes to cook and 5 minutes for quick release of pressure. The soup will take about 45 minutes on the stovetop, including 5 minutes to bring it to boil, 30 minutes to cook plus prep and purée time.
- How long will this soup last? Store any leftover soup in an airtight glass container in the refrigerator. If stored properly, it should last for about a week.
- Can you freeze puréed tomato soup with chickpeas? Yes, since the soup doesn’t contain dairy, which tends to separate in frozen soups, you can freeze and re-heat this soup. Just wait for it to cool in the refrigerator, then place the desired amount in freezer safe containers (leaving enough room at the top for the soup to expand) and place in the freezer. It should last for about 3 months. Defrost in the refrigerator overnight before re-heating.
- How do you re-heat any leftover soup? This soup can be re-heated in a sauce pan on the stovetop or in the microwave. The soup will thicken in the refrigerator, so before re-heating leftovers, you may wish to add some water or broth. Frozen soup, however, may be a little watery so you likely won’t need to add any water or broth before re-heating.
Additional Tips and Suggestions for making Chickpea Tomato Soup:
- This recipe calls for no salt added vegetable broth. You can also use a regular or reduced-sodium broth, but you may wish to reduce the amount of salt you add to the soup. You can also use chicken broth if you don’t need this soup to be vegan or vegetarian.
- The Thai chilis make this soup spicy. If you don’t like spicy food, you can reduce the amount of chilis, use the chilis without seeds or leave them out altogether. This will change the taste of the soup to a more smokey flavour as the smoked paprika will be more pronounced.
- Speaking of smoked paprika, make sure you’re using smoked paprika and not regular paprika. The two look similar but they taste very different.
- I used a handheld immersion blender to purée the soup, but you can also use a traditional stand blender. You will just need to purée the soup in batches. If you don’t have a heat proof blender, just let the soup cool before transferring it to the blender to purée. You’ll also need to re-heat the soup before serving.
- This soup is thick. If you prefer your puréed soups a little thinner, just add some more broth.
- To keep this soup gluten-free, make sure your canned beans, chickpeas, broth and spices are certified gluten-free.
Ways to garnish this Spicy Tomato Soup:
- Add a handful of crispy chickpeas.
- Sprinkle on some savoury granola.
- Massage some arugula with extra virgin olive olive and serve on top.
- For a non-vegan soup, add some grated parmesan or cheddar.
Other hearty soup recipes you might enjoy:
- Instant Pot Chicken and Wild Rice Soup is gluten-free and dairy-free and comes together in less than an hour in your pressure cooker.
- Chicken Fajita Soup with White Beans has all the flavour of a fajita with spicy chicken, peppers and onions. It’s also loaded with white beans for extra fibre and protein.
- Roasted Red Pepper and Butternut Squash Soup is ultra creamy with a sweet and smokey flavour, crushed red pepper flakes and a hint of coconut.
- Dairy-Free Seafood Chowder is thick and creamy with plenty of shrimp, scallops and salmon. Puréed cashews are the secret to keeping this chowder dairy-free.
Pin this recipe to make for dinner tonight!
If you make this soup in your Instant Pot or on the stove top, I would love to hear what you think in the comments below!
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PrintTomato Chickpea Soup (Instant Pot and Stovetop)
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 6-8 bowls
- Category: Dinner; Lunch
- Method: Instant Pot
- Cuisine: Vegan
Description
Tomato Chickpea Soup is thick and creamy with a spicy kick and lots of fibre and plant-based protein. It’s gluten-free and vegan, and comes together in just 30 minutes using the Instant Pot and some pantry staples. (Stovetop instructions are also included).
Ingredients
- 2 cans (796 ml) no-salt added diced tomatoes
- 1 can (540 ml) no-salt added chickpeas, drained and rinsed
- 1 can (540 ml) no-salt added red kidney beans, drained and rinsed
- 1 cup no-salt added vegetable broth
- 1/4 cup tahini
- 1 medium-sized onion, chopped
- 3 cloves garlic, pressed or chopped
- 2 Thai peppers, chopped with seeds
- 1 teaspoon kosher salt
- 1/2 teaspoon smoked paprika
- 1/8 teaspoon ground black pepper
Instructions
Instant Pot instructions:
- Add all the ingredients to the Instant Pot and stir to combine. Lock the lid in place and turn the valve to seal. Pressure cook on high for 5 minutes. When the timer goes off, carefully quick release the pressure.
- Using an immersion or stand blender, purée the mixture until thick and creamy, with some bits of kidney beans remaining. If you like it smoother, blend for a little longer.
Stovetop instructions:
- Add all of the ingredients to a large pot and stir to combine. Bring to a boil and then reduce heat and let simmer for 25-30 minutes, or until the onions, peppers and garlic are soft. (You will need to stir the mixture occasionally to ensure it doesn’t burn on the bottom of the pot).
- Using an immersion or stand blender, purée the mixture until thick and creamy, with some bits of kidney beans remaining. If you like it smoother, blend for a little longer.
Storage:
- Store any leftovers in an airtight container in the refrigerator and enjoy within a week, or freeze for later enjoyment.
Notes
- If you use regular or reduced-sodium broth, you may wish to reduce the amount of salt you add to the soup.
- You can use chicken broth if you don’t need this soup to be vegan or vegetarian.
- If you don’t like spicy food, reduce the amount of Thai chilis or leave them out altogether.
- I used a handheld immersion blender to purée the soup, but you can also use a traditional stand blender and purée the soup in batches. If your blender is not heat proof, let the soup cool before transferring it to the blender to purée. You’ll also need to re-heat the soup before serving.
- If you prefer your puréed soups a little thinner, just add more broth.
- To keep this soup gluten-free, make sure your beans, chickpeas, broth and spices are certified gluten-free.
Kelsie | the itsy-bitsy kitchen says
So I still don’t have an instant pot. I know! What am I waiting for? I love that I can make this on the stove instead. It sounds delicious and it’s been chilly here so I need a bowl of this ASAP
Leanne says
Thanks Kelsey! This recipe comes together easily on the stove top for sure. It’s still chilly here too, so bring on the soup! Have a great week!
Katherine | Love In My Oven says
Yay for all things spicy! This is totally the kind of soup I could eat every day for lunch for a week without getting sick of it. I think this would also go perfectly with my breadsticks for dipping 😉
Leanne says
Oh yes, your breadsticks would be perfect with this soup! Thanks for the idea!;) Hope you have a great week Katherine!
Kim Lange| The Baking ChocolaTess says
Sounds and looks amazing Leanne ! Perfect cozy soup to warm us up! YUM! 🙂
Leanne says
Thanks Kim! Definitely one to warm up with!
Dawn - Girl Heart Food says
I could always go for soup, even in the warmer months and chilies are definitely something both hubby and I love (especially hubby). This sounds like a hearty, flavour packed one, Leanne. Perfect for dunking some nice crusty bread. Yum!
Leanne says
Thanks Dawn! We usually have some cooler evenings in summer so hot and spicy soup year round is not out of the question, is it?! Have a great week!
Mary Ann | The Beach House Kitchen says
Bring on the spicy Leanne! I’m in! This sounds delicious. I LOVE the combo of ingredients!
Leanne says
Thanks Mary Ann! A little bit of spice is always a nice addition to soup!
HeeJee says
I love how you used chickpeas and kidney beans to thicken the soup. So much more nutritious than using corn starch or cream.
Leanne says
Thanks HeeJee! That’s what I love about it too. It’s a super thick soup!
marcie says
I eat soup year round so you’ll never hear complaints from me when you post it! 🙂 This sounds so delicious — I love the sound of the chickpeas with the tomatoes. They must make tomato soup a whole lot heartier! I can’t wait to try this. 🙂
Leanne says
Thanks Marcie! I hope you get a chance to try it. The chick peas definitely make this a filling soup and give it a thick and creamy texture!
Helene says
I’m definitely trying this! Love all of the ingredients!
Leanne says
Thanks Helene! Be sure to let me know what you think if you try it!
Tanya says
This looks so full of flavour! I love spice and I’ll definitely be saving this to make!
Leanne says
Thanks Tanya! Hope you like it. Let me know if you give it a try!
Bernice Hill says
We’re definitely still in cozy soup mode over here and I LOVE finding quick soups I can whip up at a moment’s notice. Especially in my Instant Pot. There’s something to be said for keeping a well stocked pantry, right?
Leanne says
Oh yes, I love to buy in bulk so my pantry is well stocked! Hope you get a chance to try this one in your Instant Pot! Thanks for stopping by Bernice!
Steve says
This soup looks amazing . I love how easy it looks to make it. Thanks!
Leanne says
Thanks Steve! Glad you like it! Have a great week!
Nicole | What She Ate says
I think spicy dishes are the key to surviving the winter – you’re on to something there! This looks deeeelicious, and I’m loving the minimal ingredients. Less prep work is ideal. Have a great weekend, Leanne!
Leanne says
Thanks Nicole! This recipe is definitely minimalist and super easy to pull together. Great for meal prep without all the prep work!!
Isabelle @ Crumb says
It’s been cold and rainy and miserable for basically a whole week now, and I am soooooo craving a big hearty bowl of soup to help warm me up from the inside out…. pretty sure this is going to end up on the menu this weekend, especially since I’ll take pretty much any excuse I can find to bust out my trusty Instant Pot. 🙂
Leanne says
Haha! Thanks Isabelle. I hope you get a chance to break out your Instant Pot and give it a try! Have a great week!
Vanessa says
I do love a warming bowl of soup! Plus a bit of spice always helps with warming you up! This looks so thick, rich and comforting and I love that it is healthy while still all those things! Delish!!!
Leanne says
The spice definitely brings a little heat for cold winter evenings! Thanks for stopping by Vanessa!
Nicoletta @sugarlovespices says
We’re always in cozy soup mode, at our place, we just love the comfort of a good bowl of soup! (Loreto is the “soup maker 😉 ). Pantry basic, tasty and nutritious ingredients, for a lovely soup with a nice kick! Pinned it as well.
Leanne says
Thanks Nicoletta! I know, I’m always in soup mode too. There are definitely some cool summer evenings when I crave a warm bowl of soup! Take care!
Christina says
Dang girl, this soup looks amazeballs!! If this is even remotely as tasty as the sweet pea soup (which I’m sure it is) then we’ll are in for a treat! PINNING!
Leanne says
Thanks Christina! You’re too sweet! I’m glad you enjoyed the sweet green pea soup recipe. I hope you get a chance to give this one a try too!
Lisa | Tiny Kitchen Capers says
This sounds so delicious! I’m not a huge fan of chickpeas (it’s a texture thing) but I think I might just break out my immersion blender and give this a try! Thanks for sharing, Leanne!
Leanne says
Thanks Lisa. I know what you mean. The texture of some foods throws me off too. I hope you give this one a try. Be sure to let me know if you do!
Marilyn Combden says
I was a guinea pig for this recipe and it is delicious. Thick and tasty with a bit of kick. A great way to get that fibre in. Thanks Leanne.
Leanne says
Thanks Mom! I always appreciate you being a taste tester! Glad you enjoyed it! 🙂