Chickpea Tomato Soup


  • 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)


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

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

Yes, it’s tomato soup. I stirred in some spinach during cooking, just for fun. (And don’t mind the white-ish bits; I had stirred in some feta.)



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