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.
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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
- 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
- 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
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.
Store any leftover soup in an airtight glass container in the refrigerator. If stored properly, it should last for about a week.
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.
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.
Recipe tips
- 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 flavor 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
- Add a handful of crispy chickpeas.
- Sprinkle on some savory granola.
- Massage some arugula with extra virgin olive olive and serve on top.
- For a non-vegan soup, add some grated parmesan or cheddar.
More comfort food soups
- 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 flavor 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 flavor, 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.
If you make this recipe, I'd love to hear what you think in the comments below!
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📖 Recipe
Tomato Chickpea Soup (Instant Pot and Stovetop)
Ingredients
- 2 cans (796 ml each) 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
- ¼ cup tahini
- 1 medium-sized onion, chopped
- 3 cloves garlic, pressed or chopped
- 2 Thai peppers, chopped with seeds
- 1 teaspoon kosher salt
- ½ teaspoon smoked paprika
- ⅛ 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.
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Nutrition Facts per Serving
Disclaimer
Nutrition information is an estimate only and will vary depending on the substitutions made and the brands used.
Did you make this recipe or have any questions?
I love reading your comments and addressing your questions, so please leave your comments and ratings or questions below!
Tasia ~ two sugar bugs says
This soup looks so warm and comforting!! I love the good spicy kick and the crunchy chickpeas on top!! I'm always looking for new instant pot recipes so this one is definitely getting pinned. Stay warm and safe Leanne!
Leanne says
Thank you Tasia! Appreciate it!
Dawn - Girl Heart Food says
What the heck with all this snow, right?? Holy moly and it's not even two weeks into January. Soups like this would certainly help with the cold, especially with those chickpeas....though, I'd much rather prefer to be bundled up inside with weather like this 😉 Happy weekend, Leanne!
Leanne says
Stay warm Dawn! The amount of snow we're getting is intense!
Katerina | Once a Foodie says
Thick creamy soups are my absolute favourite and this one has some beautiful flavours in it. Your photos are droolworthy! Enjoy your snow - it's been a while since I had a white winter!
Leanne says
Thanks Katerina! I would send you some snow if I could. We have way too much now!
Katherine | Love In My Oven says
I love your new photos, Leanne! This recipe certainly looks like it deserves a little extra love. Those crunchy chickpeas are the best, too! We have been eating a ton of them lately. Such a good idea to top your soup with them!! And give me all the spice. Yum! I feel warmer already!
Leanne says
Thanks so much Katherine! It's fun doing a few recipe re-shoots. Hope you're staying warm out your way!
Leslie says
I sure like my tomato soup thick. I really like how you jazzed up a typical tomato soup recipe and made it so amazing!
Leanne says
Thanks Leslie!
Marissa Stevens says
Happy New Year, Leanne!
That is a lot of snow!! I see why you wanted to make a hearty, comforting dish like this soup. It looks amazing! I'm intrigued by the tahini - I bet it adds just the right amount of creaminess. A must try this winter!
Leanne says
Happy New Year Marissa! Yes, the tahini adds some creaminess, but it's not enough to really taste it. Hope your 2020 is off to a great start!
Mary Ann | The Beach House Kitchen says
I'll most definitely be trying the stove top version of this soup soon Leanne. It sounds so delicious. I haven't pulled the trigger on a Instant Pot just yet. Pinned!
Leanne says
Thanks Mary Ann! I made it on the stovetop a few nights ago. Just takes a little longer but the same results!
Choclette says
I'm so into soup at the moment. It always happens at this time of year - so comforting, easy to make and delicious. Yours looks gorgeous and I love the addition of tahini.
Leanne says
Thank you! I agree. This time of year I crave soup all the time!
Milena says
I love the sound and the looks of this soup. So warming and flavorful and so good for you. And definitely would not miss out on the toasty chickpeas garnish I am seeing in the pics. I am practically addicted to chickpeas:)
Leanne says
Thanks Milena! I love the soup with crispy chickpeas on top. Adds a nice crunch and texture!
Sandhya Ramakrishnan says
This is such a brilliant soup with all the goodness of beans. I love tomato soup and it is one of my favorite. If I can make it with the beans, it is even more better. Looks so delicious and I will be making it soon!
Leanne says
The beans and chickpeas definitely make it extra hearty! Thanks Sandhya!
annie@ciaochowbambina says
This soup....these photos...they just make me happy! Absolutely delicious and just perfect for these winter days...
Leanne says
Thanks so much Annie!
Alexandra @ It's Not Complicated Recipes says
This is my ultimate kind of comfort food - and what a delicious combination! Going on the list of things to try very soon!
Leanne says
Thanks Alex! Hope you like it!
Kelsie | the itsy-bitsy kitchen says
I'm freezing right now and could definitely do with a bowl of this for breakfast. It looks wonderful! And I love that I can make it on the stovetop since I don't have an IP!
Leanne says
Thanks Kelsie! This one is spicy too, so extra warming!
Danielle says
I remember I really enjoyed the chickpea soup I had at one of my friend's house, but I don't think she had so much foc on tomato back then. I am really keen to try your version - it seems absolutely delicious, too!
Leanne says
Thanks Danielle! Hope you get a chance to try it!
Matt - Total Feasts says
Chickpeas and tomatoes, I'd never considered them going together as a soup, but it sounds delightful. Plus the kick from the spice, it is the type of soup I can get behind!
Leanne says
Thanks Matt! I like my soups a little spicy too!
Deepika|TheLoveOfCakes says
I don't own an instant pot but I am definitely making this! The combination of ingredients sounds lovely Leanne! It's such a thick and creamy soup! I wouldn't mind eating mine with some naan bread too 🙂
Leanne says
Pairing this soup with naan bread sounds like a great idea Deepika! Let me know what you think if you make it!
heather (delicious not gorgeous) says
oooh i've never used tahini in soup before! love the sound of it though (: and i bet this would be so good with a parmesan rind cooked into the soup for even more cheese-y goodness!
Leanne says
I love that idea of adding parmesan rind to the soup while it's cooking! I'll have to remember that the next time I make this soup. Thanks Heather!
puja says
This recipe sounds so yummy. Please pass it on to me...hahaha 🙂