Easy Chickpea Tomato Soup

It’s hardly gourmet fare, but this soup is perfect for cold, snowy (or rainy, in Vancouver’s case) winter nights.  Besides, why resort to (preservative- and sodium-laden) storebought soup when you can make a tastier, healthier version in minutes?!

Bonus: Studies show that eating canned tomatoes may protect skin from UV damage, thanks to a high concentration of lycopene, a powerful antioxidant. In fact, cooked and canned tomatoes (e.g., tomato paste, tomato sauce) contain more lycopene than fresh.


  • 1 32-oz. carton (4 cups) low-sodium chicken or vegetable broth
  • 1 28-oz. can crushed tomatoes (regular or with basil; salt-free variety preferred)
  • 1 cup low-fat milk or unsweetened non-dairy beverage
  • 1 19-oz can chickpeas, rinsed and drained
  • 2 Tbs basil pesto or fresh, slivered basil, optional


In a large pot, bring broth and tomatoes to a boil over medium-high heat. Reduce heat; stir in milk and chickpeas; simmer over low heat 15 minutes, stirring occasionally. Ladle soup into bowls; stir 1 tsp pesto into each or garnish with slivered basil. Serves 6.

Per serving: 202 calories, 3g fat (0g sat, 0g trans), 431mg sodium, 9g fibre, 6g sugar, 10g protein

Yes, it's tomato soup. I added a couple handfuls of baby spinach during cooking, just for fun. (And don't mind the white-ish bits; I had stirred in some feta prior to taking the photo.)


Posted on January 30, 2012, in Breakfast and tagged . Bookmark the permalink. 1 Comment.

  1. I love adding spinach to soup. It’s not always the prettiest, so I don’t do it when company’s over, but it’s so tasty. I’m with you on this one.

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