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  • Andrea Tavares

Mrs. Maria’s Weekly Recipe: CHICKPEA TOMATO SOUP

Serving: 1 1/2 cups

215 Cals

9 Protein

36 Carbs

3 Fats

This Chickpea Tomato Soup is an easy, hearty soup, loaded with chickpeas and vegetables in every bite.


  • 1 tsp olive oil

  • 1/2 cup chopped onion

  • 1/2 cup diced carrots

  • 1/2 cup diced celery

  • 2 garlic cloves, minced

  • 2 15 oz cans chickpeas, rinsed and drained

  • 1 28 oz can crushed tomatoes

  • 3 cups reduced sodium chicken broth, or vegetable broth for vegetarians

  • 1 fresh rosemary spring

  • 2 bay leaves

  • 2 tbsp chopped fresh basil

  • fresh black pepper, to taste

  • 2 cups fresh baby spinach

  • 1/4 cup shredded parmesan cheese, plus extra optional for garnish


Stove Top

  1. Heat oil in a large pot or Dutch oven over medium heat. Add the carrots, celery, onion, garlic and sauté until tender and fragrant, about 6 to 8 minutes. Add the broth, tomatoes, chickpeas, parmesan cheese, and pepper. Add the rosemary, basil and bay leaves, cover and cook for 30 minutes. Add the spinach, cover and simmer until wilted, about 2 minutes.

  2. Remove the bay leaves, rosemary sprig, and season to taste with salt and black pepper. Ladle soup into bowls and top with extra parmesan cheese if desired.

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