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