Chickpea & Tomato Soup

This chickpea and tomato soup is one of our staple recipes! It is our go to quick nutritious meal (or addition to a meal) and we probably make it 2-3 times a month (okay so maybe weekly! Yes, it’s that good 😀 )! I was certain this recipe must already be on Life Diet Health, so imagine when I searched chickpeas and found everything but! There-again, it’s like making coffee for us – we can all make it on autopilot with no recipe needed, so I’m guessing that’s why it’s never been written down!

This soup is very simple, with just a couple of store-cupboard ingredients required. You can cook it for as long or as little as you like (or have time for), and you can add fresh ingredients and different spices as you so desire!


The basic recipe is below, with further ideas in the notes section! Once you have tried this soup, I’m sure you will tailor it to your own requirements and make it more than once! This is a great “oh my gosh I’ve got unexpected guests what can I feed them?” soup – just add some fresh chunky bread and a plate of salad and job done! 😀



What have you been up to this week? We’re growing increasingly concerned about the amount of plastic which is thrown away and the inability for certain plastics to currently be recycled! In the UK there are 39 different systems in place through the local councils with each one having a different set of rules! We already try to recycle as much as possible, but there is always more to be done! So many things contain plastic that you wouldn’t imagine – like teabags, cigarette butts and clothes. There are simple but effective changes which can easily be made, such as taking your own reusable cup when you buy coffee; carrying metal or bamboo straws and cutlery for when you’re on the go; using recyclable tin foil rather than clingfilm; re-using plastic containers for transporting or freezing foods instead of using single use food / freezer / sandwich bags; and consciously buying fruits, vegetables and bakery items without plastic wrap, polystyrene trays or plastic bags.

We’ve been looking for ways to reduce our plastic use further so this week we’ve been developing some new ideas involving growing cultures and feeding them – we have a lovely ginger bug growing (that’s it’s proper name)! almost ready to make some delicious drinks (saving on single use plastic bottles) and an oat sourdough starter almost ready for pancakes and breads (to reduce the need for single use plastic bags and packets). Next on the agenda is our own coconut yogurt and kombucha (more single use plastic)… we just need space for them all to grow without contaminating each other – bigger kitchen please hubby! 😛

Back to the soup! We hope you enjoy this recipe as much as we do! We’re whizzing this over to Angie’s Fiesta Friday – a weekly blog party where you can check out loads of exciting recipes, find new blogs and chat with loads of great people, all in the same place! 😀 This week it is co-hosted by Judi @ and Debanita @ Canvassed Recipes Come on over and join the fun – make the soup first though! 😛

As always, remember that if you do have a go at making this, please share your photos using the hashtag #LifeDietHealth or tag us @LifeDietHealth on instagram. If you’re not following us everywhere why not!? ? Have a look and see what we’re up to on InstagramPinterestTwitter and Facebook! We’d love you to join us! Don’t forget to subscribe here as well so you get your free weekly recipe straight to your inbox!

We love chatting with you too, so don’t be afraid to write in the comments below! ?  Comment on this recipe, suggest a recipe, ask a question or just say hello! ?

Speak soon!

Laurena x

5 from 2 votes
Chickpea & Tomato Soup

Very easy soup with a delicious flavour, packed full of protein and ideal as a quick meal when you're short of time. 

Course: Main Course, Side Dish, starter
Keyword: chickpeas, soup
Created by:: Laurena @LifeDietHealth
  • 4 tablespoons tomato puree
  • 1 litre boiling water
  • 2 tins chickpeas (1 drained, 1 not) keep the aquafaba for something else)
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic granules
  • Salt to taste
  • Black pepper to taste
  1. Heat a large pan on high heat and add the tomato puree. Stir for 30 seconds to start releasing the flavour, then carefully add a splash of the water. Stir for another 30 seconds then gradually add all of the water.

  2. Add in the chickpeas (and the liquid from one can). Reduce the heat slightly, stir and cover for 15 minutes.

  3. Sprinkle in the paprika, garlic, salt and pepper, cover, lower the heat and simmer for a further 15 minutes. Check for seasoning and thickness (continue cooking if you want a thicker soup).

  4. Serve and enjoy!

Tips & Storage
  • You can change the chickpeas for kidney beans, butter beans or haricot beans, or a mixture of them all.
  • If you like spice, add a teaspoon of crushed chilli or try adding a whole fresh chilli to the pan and remove it afterwards.
  • Add some chopped skinned fresh tomatoes (ideal if you have lots growing)! at the same time as the beans.
  • Try with thinly sliced fresh green beans (also great if you've lots growing) or with chopped okra.
  • Brown a roughly chopped onion before starting the recipe (add the tomato puree to the onion) for extra flavour.
  • Vary the amount of water for a thicker/thinner soup.
  • Serve with chunks of crusty bread for a more substantial meal.
  • Use as a starter or serve alongside a main dish.
  • This soup is great spooned over grains (brown rice, couscous, bulghur) with a helping of salad for a more substantial meal.
  • Store refrigerated for up to three days (the flavours will intensify and the soup will thicken slightly on storing).
  • Can be frozen (allow space for expansion your container) for up to three months. 



  • Anna Lancetta 3rd October 2018 at 20:26

    Hi Laurena, hope everything is well with you and your family!
    We’ve just finished having your slimming soup (delicious!) you published last week or so – we had our first bowl yesterday, the second tonight and there is some left for tomorrow, since I’ll be working late. It’s still hot down here, with 24 degrees in the afternoon, but the evenings and nights are cool and a lovely dish of soup is always welcome!
    I’m definitely going to try this chickpea soup as well, so simple and nutritious….thank you for your yummy ideas!
    There’s more: the Blondies are in my to-do list for the weekend…I’ll let you know the result!

    • Laurena@LifeDietHealth 3rd October 2018 at 22:31

      We’re all good thanks – just trying to get used to the cooler weather! I hope you’re not running around too much for work!? Sounds like we need to come over there… 24 sounds wonderful! 😀 I’m glad you enjoyed the slimming soup – this one is much quicker to make and can be whipped up without too much preparation! I hope you love the Blondies as much as everyone here did! Thank you for trying all these recipes! Hugs to you xxx

  • Judith A. Graber 6th October 2018 at 13:24

    Tomato soup is one of my long time favorite soups that I grew up with. Yes, good ole Campbells is one of the few soups I still buy in a can as I love to make my own soups. I was expecting fresh tomatoes but all you use is tomato paste – how interesting. This I have to try Laurena but I probably will chose a different bean. Thanks for sharing with Fiesta Friday 🙂

    • Laurena@LifeDietHealth 6th October 2018 at 14:48

      Judi so lovely to see you co-hosting again! 😀 Thank you! It’s strange- I never actually liked tomato soup until I learnt to make my own! In the notes there are fresh tomatoes as an option (we had loads on the allotment and in the garden)- this recipe was to show that delicious foods can be created with next to nothing! Don’t you like chickpeas? We often make this with kidney beans, haricot beans, fresh thinly sliced green beans or okra. All are equally yummy but I do have a thing for chickpeas! 🙂

      • Judith A. Graber 8th October 2018 at 22:45

        Hi Laurena – it is great to be back and thank you! Chickpeas and I have never agreed with each other but I love lots of other beans/lentils,barley. I’ll say you created this recipe “next to nothing” using tomato paste. I always have that on hand… A sister use to throw in popcorn when her two boys were young – they loved it. I don’t think this is probably the best choice but it worked!

        • Laurena@LifeDietHealth 9th October 2018 at 20:18

          Popcorn? in soup? okay, that’s confused me now! This soup can definitely be enjoyed with beans… or even potato as hubby made yesterday! Hope you’re enjoying co-hosting again.

  • Angie | Fiesta Friday 6th October 2018 at 19:14

    I love tomato soup, especially with grilled cheese. I haven’t thought about adding chickpeas, which sounds wonderful. Maybe even lentils would be nice, too, you think? Btw, I’m in need of a second cohost for Oct 26. Would you be willing to be her?

    • Laurena@LifeDietHealth 6th October 2018 at 22:34

      Soup with grilled cheese? Ok, I need to google that ‘cos what I’m imagining Angie is probably not what you mean! 😛 Oh the differences across an Ocean! You should definitely try this with chickpeas and… as much as we eat loads of lentil soup, we’ve never tried it like this (guess what I’m making tomorrow! 😛 Thanks!) I did see 26th and I was thinking about it- school holidays here so I was checking our plans! I’m guessing I can fit it in for you! 😀 x

      • Angie | Fiesta Friday 7th October 2018 at 17:55

        Thanks so much! Your lovely cohost is

        What I meant was tomato soup with grilled cheese sandwich, it’s kinda a thing here. It’s the only thing I’d eat at the school cafeteria.

        • Laurena@LifeDietHealth 8th October 2018 at 18:50

          😀 excellent – I’ll add it to my diary! Oh and there was me imagining you dipping grilled halloumi in your soup! 😛 Funny how we all have different names for it – we generally call it a cheese toastie, or a toasted cheese sandwich. How confused was I when I lived in Turkey though and discovered that the same thing was just called toast! 😛


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