Ingredients
Scale
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 1 (14–15 oz) can diced tomatoes
- 1 (14–15 oz) can chickpeas, drained and rinsed
- 4 cups vegetable broth (low sodium preferred)
- 1 teaspoon dried oregano or dried basil
- Salt and black pepper to taste
- Optional: fresh basil leaves or parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat.
- Add chopped onion and sauté for about 4–5 minutes until softened.
- Stir in the garlic and cook for 1 more minute until fragrant.
- Add diced tomatoes (with juices) and dried herbs. Stir to combine.
- Pour in the vegetable broth and bring the soup to a simmer.
- Add chickpeas and continue to simmer uncovered for 10–12 minutes to allow the flavors to blend.
- Taste and adjust seasoning with salt and pepper.
- Serve hot, garnished with fresh basil or parsley if desired.
Notes
- Add a pinch of red pepper flakes for heat.
- Use crushed tomatoes if you prefer a smoother base.
- Want it creamier? Stir in 1/4 cup coconut milk or unsweetened plant-based milk at the end.
- Great paired with crusty bread, grilled cheese, or croutons.
- Doubles well for meal prep and freezes beautifully (without fresh herbs added).
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: One-Pot
- Cuisine: Mediterranean-Inspired
- Diet: Vegan
Nutrition
- Serving Size: 1 bowl (approx. 1½ cups)
- Calories: 220
- Sugar: 5g
- Sodium: 430mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0 g
- Carbohydrates: 30g
- Fiber: 7g
- Protein: 9g
- Cholesterol: 0mg
Keywords: quick vegan soup, tomato chickpea soup, 30-minute soup, one-pot meal, pantry dinner, plant-based, weeknight soup, healthy vegan comfort food, gluten-free soup