Hearty & Flavorful Tomato Chickpea Soup: Your Go-To Vegan Recipe for Instant Pot & Stovetop

Embrace the warmth and comfort of a truly exceptional soup with our Hearty Tomato Chickpea Soup. This isn’t just any tomato soup; it’s a thick, creamy, and intensely flavorful creation with a delightful spicy kick, brimming with fiber and plant-based protein. Perfectly suited for busy weeknights or lazy weekends, this recipe is entirely gluten-free and vegan, relying on simple pantry staples. Best of all, it comes together in just 30 minutes using your Instant Pot, with convenient stovetop instructions also included, ensuring everyone can enjoy this wholesome meal.

This post was originally published in February 2018. It has been updated with new photos and text, including helpful tips for readers and comprehensive stovetop instructions, to enhance your cooking experience. The core recipe remains the same, a testament to its timeless appeal.

A Winter Staple: Comfort in Every Bowl

As the days grow shorter and the temperatures plummet, there’s nothing quite like a warm, comforting meal to chase away the winter chill. Here, in the heart of winter, with snow piled high, comfort food season is officially in full swing. This warm and cozy tomato soup has become my absolute go-to, a dish I crave year after year. But let me assure you, this isn’t your average, run-of-the-mill tomato soup recipe. It offers a unique profile that’s both spicy and smokey, boasting a hearty texture that reminds me more of a rich, satisfying chili than a conventional soup. It’s the perfect antidote to a cold day, promising warmth, flavor, and immense satisfaction.

Why This Tomato Chickpea Soup Will Become Your New Favorite

Beyond its incredible flavor, there are so many reasons to fall in love with this Tomato Chickpea Soup:

• Made with Everyday Pantry Staples: You’ll likely have most, if not all, the ingredients on hand already! Featuring humble canned tomatoes, chickpeas, and kidney beans, this recipe is as convenient as it is delicious. It’s a fantastic way to create a gourmet-tasting meal from ingredients you always keep stocked.
• A Powerhouse of Fiber and Plant-Based Protein: If you’re looking to boost your daily fiber intake and incorporate more plant-based protein into your diet, this soup is an absolute winner. The combination of chickpeas and kidney beans provides a substantial nutritional punch, keeping you feeling full and energized.
• Quick & Easy: Ready in Just 30 Minutes: Don’t let the depth of flavor fool you – this soup is incredibly fast to prepare. In just 30 minutes, from start to finish, you can have a steaming bowl of homemade tomato soup on your table, making it perfect for busy weeknights.
• Naturally Vegan & Dairy-Free Creaminess: This soup achieves its wonderfully thick and creamy texture without a drop of milk or cream. The secret lies in puréeing a portion of the chickpeas and beans, combined with a touch of tahini, creating a luxurious mouthfeel that’s entirely plant-based and incredibly satisfying.
• Instant Pot & Stovetop Versatility: Whether you’re a pressure cooking enthusiast or prefer the traditional stovetop method, this recipe has you covered. The Instant Pot offers speed and convenience, while the stovetop method ensures a delicious result, taking only slightly longer but equally rewarding.
• Customizable Heat Level: From a gentle warmth to a fiery kick, you can easily adjust the spice level to your preference, making it suitable for all palates.
• Budget-Friendly: Utilizing affordable canned goods and common vegetables, this soup is a wallet-friendly option for feeding the whole family without compromising on taste or nutrition.
• Freezer-Friendly: Make a big batch and freeze portions for quick and healthy meals whenever you need them, perfect for meal prepping.

Understanding the Key Ingredients for a Flavorful Chickpea Tomato Soup

While the list of ingredients is simple, each component plays a crucial role in building the soup’s robust flavor and satisfying texture. Here’s a closer look at what you’ll need:

• Canned Tomatoes: We use diced tomatoes for this recipe, which contribute to the soup’s body and classic tomato flavor. You can experiment with fire-roasted diced tomatoes for an even deeper, smokier nuance, or crushed tomatoes for a smoother base if desired. Opt for no-salt-added varieties to have better control over the final seasoning.
• Canned Chickpeas & Red Kidney Beans: These legumes are the heroes of our soup, providing both plant-based protein and fiber, while also acting as natural thickeners when puréed. Remember to drain and rinse them thoroughly to remove excess sodium and improve digestibility.
• Vegetable Broth: This forms the liquid base of the soup. Using a no-salt-added vegetable broth allows you to season the soup precisely to your taste. If you’re not strictly vegan or vegetarian, chicken broth can also be used for a different flavor profile.
• Tahini: The secret ingredient for unparalleled creaminess without dairy! Tahini, a paste made from ground sesame seeds, adds a subtle nutty flavor and a luxurious, velvety texture that perfectly complements the tomatoes and spices. It’s also packed with healthy fats.
• Chopped Onion & Garlic: These aromatic vegetables lay the foundation for the soup’s savory depth. Freshly chopped onion and minced garlic will provide the best flavor.
• Chopped Thai Peppers (with seeds): For those who love a spicy kick, Thai peppers deliver. Including the seeds will intensify the heat. If you prefer a milder soup, you can reduce the amount, remove the seeds, or omit them entirely.
• Smoked Paprika: This spice is essential for achieving the soup’s distinctive smoky flavor, which makes it reminiscent of chili. Ensure you use *smoked* paprika, not regular paprika, as the flavor difference is significant.
• Salt and Pepper: Basic seasonings to enhance all the other flavors. Always taste and adjust to your preference.

How to Make This Hearty Tomato Chickpea Soup: Step-by-Step

Creating this flavorful soup is incredibly straightforward, whether you choose the speed of the Instant Pot or the classic method on the stovetop. Just follow these simple steps:

Instant Pot Method: For Speed and Convenience

The Instant Pot makes quick work of this recipe, allowing the flavors to meld beautifully under pressure.

• Prepare Ingredients: Begin by draining and thoroughly rinsing your canned chickpeas and red kidney beans. Chop your onion, mince your garlic, and finely chop the Thai peppers.
• Combine & Seal: Add all of the prepared ingredients – canned tomatoes, rinsed chickpeas and kidney beans, vegetable broth, tahini, chopped onion, garlic, Thai peppers, smoked paprika, salt, and pepper – directly into the Instant Pot. Stir everything together well to combine.
• Pressure Cook: Secure the lid in place, ensuring it’s properly locked. Turn the steam release valve to the “Sealing” position. Set your Instant Pot to pressure cook on high for 5 minutes. Allow approximately 10 minutes for the Instant Pot to build pressure before the cooking time begins.
• Quick Release: Once the 5-minute cooking cycle is complete, carefully perform a quick release of the pressure by turning the valve to the “Venting” position. Stand clear of the steam as it releases.
• Purée to Perfection: Once the pressure has fully released and the float valve has dropped, open the lid. Using an immersion blender directly in the pot, or carefully transferring the soup in batches to a stand blender, purée the mixture until it reaches your desired consistency. I prefer it thick and creamy with some delightful bits of kidney beans remaining for texture, but you can blend it longer for an even smoother soup.

Stovetop Method: The Classic Approach

For those who prefer traditional cooking, the stovetop method delivers equally delicious results, with a little more hands-on time.

• Ingredient Preparation: Just like with the Instant Pot method, start by draining and rinsing your chickpeas and beans, and preparing your onion, garlic, and Thai peppers.
• Combine & Boil: Add all the ingredients – canned tomatoes, rinsed chickpeas and kidney beans, vegetable broth, tahini, chopped onion, garlic, Thai peppers, smoked paprika, salt, and pepper – to a large, heavy-bottomed pot or Dutch oven. Stir thoroughly to ensure all ingredients are well combined. Bring the mixture to a rolling boil over medium-high heat.
• Simmer & Soften: Once boiling, reduce the heat to low, cover the pot partially, and let the soup simmer gently for 25-30 minutes. This allows the flavors to deepen and the onions, peppers, and garlic to become perfectly soft. Stir the mixture occasionally, especially towards the bottom, to prevent it from sticking or burning.
• Purée to Your Liking: After simmering, remove the pot from the heat. Use an immersion blender directly in the pot to purée the soup until it’s thick and creamy, leaving some textured pieces if you like. If using a stand blender, carefully transfer the soup in batches to avoid overfilling, blending until smooth.

Frequently Asked Questions About Tomato Chickpea Soup

Here are some common questions and helpful answers to ensure your soup-making experience is a success:

• How long does it take to prepare tomato soup in the Instant Pot versus the stovetop?

  The Instant Pot method is incredibly efficient, with the soup typically taking about 30 minutes from start to finish. This includes approximately 5 minutes for active prep, 10 minutes for the Instant Pot to build pressure, 5 minutes of high-pressure cooking, 5 minutes for a quick pressure release, and about 5 minutes for puréeing. For the stovetop method, expect about 45 minutes of total time. This breaks down into 5 minutes of prep, 5 minutes to bring the soup to a boil, 25-30 minutes of simmering, and 5 minutes for puréeing. Both methods offer relatively quick homemade soup!

• How long will this soup last, and how should I store it?

  This tomato chickpea soup stores beautifully. Any leftover soup should be transferred to an airtight glass container and stored in the refrigerator. When properly stored, it will maintain its freshness and delicious flavor for about a week. Glass containers are ideal as they don’t absorb odors or colors.

• Can you freeze puréed tomato soup with chickpeas?

  Absolutely, this soup is a fantastic candidate for freezing! Unlike dairy-based soups that can sometimes separate or become grainy after freezing, this vegan soup holds up wonderfully because its creaminess comes from puréed beans and tahini. Once the soup has cooled in the refrigerator, portion it into freezer-safe containers, leaving about an inch of space at the top to allow for expansion. It will remain delicious in the freezer for up to 3 months. For best results, defrost the soup in the refrigerator overnight before gently reheating.

• How do you re-heat any leftover soup?

  Reheating this soup is simple. You can warm it gently in a saucepan on the stovetop over medium-low heat, stirring occasionally, or use a microwave-safe bowl and heat in intervals until hot. It’s worth noting that the soup tends to thicken significantly in the refrigerator. Before reheating, you might want to add a splash of water or vegetable broth to achieve your preferred consistency. If you’re reheating frozen soup, it might be slightly thinner after thawing, so you likely won’t need to add extra liquid.

• Can I add other vegetables to this soup?

  Yes, absolutely! This soup is quite versatile. You can easily add other vegetables like diced carrots, celery, bell peppers, or even a handful of spinach or kale towards the end of the cooking process for added nutrients and texture. Sautéing harder vegetables like carrots and celery with the onion at the beginning can help them soften properly.

• Is this soup suitable for meal prep?

  Definitely! Its quick preparation time and excellent freezer-friendliness make it ideal for meal prepping. Make a large batch on the weekend, divide it into individual portions, and store it in the fridge or freezer for convenient, healthy meals throughout the week or month.

Additional Tips and Suggestions for Making Your Chickpea Tomato Soup Perfect

Fine-tune your soup to perfection with these extra insights:

• Broth Choices and Sodium Control: The recipe suggests no-salt-added vegetable broth to give you full control over the soup’s sodium level. If you opt for regular or reduced-sodium broth, you might need to adjust the amount of salt you add later. Always taste your soup before adding extra salt. For a non-vegan option, chicken broth can be used, though it will alter the flavor profile slightly.
• Mastering the Spice Level: The Thai chilis are the primary source of heat in this soup. If you prefer a milder flavor, you have several options: reduce the number of chilis, remove the seeds before chopping (where most of the heat resides), or omit them entirely. If you remove the chilis, the smoked paprika’s rich, earthy notes will become more pronounced, resulting in a delightfully smoky, less spicy soup. For a different kind of heat, a pinch of cayenne pepper or a dash of your favorite hot sauce can be added at the end.
• The Importance of Smoked Paprika: Do not underestimate the power of smoked paprika! It imparts a crucial depth and a wonderful smoky aroma that sets this soup apart. Regular paprika, while still good, will not give you the same chili-like complexity. Always double-check your spice jar to ensure you’re using the smoked variety.
• Blender Options and Safety: An immersion (handheld) blender is incredibly convenient for puréeing the soup directly in the Instant Pot or stovetop pot, minimizing cleanup. If you’re using a traditional stand blender, remember to purée the soup in batches to avoid overfilling and ensure safety. Be cautious when blending hot liquids in a stand blender; typically, you should only fill the blender halfway, remove the small cap from the lid (or vent it), and hold down the lid firmly with a kitchen towel to allow steam to escape and prevent pressure buildup. If your blender isn’t heat-proof, allow the soup to cool significantly before transferring it to blend, then reheat before serving.
• Adjusting Consistency: This soup is designed to be thick and hearty. However, if you prefer your puréed soups a little thinner, simply add more vegetable broth, a quarter cup at a time, stirring well until it reaches your desired consistency.
• Ensuring a Truly Gluten-Free Soup: To keep this recipe strictly gluten-free, it’s vital to check the labels of all your canned ingredients (beans, chickpeas), vegetable broth, and spices. Many brands clearly label their products as certified gluten-free, which is especially important for those with sensitivities or celiac disease.
• Boosting Umami and Acidity: A squeeze of fresh lemon juice or a tiny splash of apple cider vinegar right before serving can brighten the flavors and balance the richness of the tahini and tomatoes. A pinch of sugar can also help balance the acidity of the tomatoes if they taste too tart.

Ways to Garnish This Spicy Tomato Soup

Elevate your soup experience with these delicious garnish ideas:

• Add a handful of crispy chickpeas for added crunch and protein.
• Sprinkle on some savoury granola for an unexpected texture and flavor.
• Massage some fresh arugula with a drizzle of extra virgin olive oil and serve on top for a fresh, peppery contrast.
• For a non-vegan option, a sprinkle of grated Parmesan or sharp cheddar cheese adds a delightful salty, savory note.
• A swirl of extra tahini or a sprinkle of fresh cilantro or parsley can also enhance the presentation and flavor.

Other Hearty Soup Recipes You Might Enjoy

If you loved this comforting soup, here are a few more delicious recipes to add to your rotation:

• Instant Pot Chicken and Wild Rice Soup is gluten-free and dairy-free, coming together in less than an hour in your pressure cooker for a wholesome meal.
• Chicken Fajita Soup with White Beans captures all the vibrant flavors of fajitas with spicy chicken, peppers, and onions, plus a generous boost of white beans for extra fiber and protein.
• Roasted Red Pepper and Butternut Squash Soup offers an ultra-creamy texture with a delightful sweet and smoky flavor profile, hints of crushed red pepper flakes, and a touch of coconut.
• Dairy-Free Seafood Chowder is wonderfully thick and creamy, loaded with succulent shrimp, scallops, and salmon. Puréed cashews are the clever secret to keeping this indulgent chowder entirely dairy-free.

Pin this recipe to make for dinner tonight!

Whether you prepare this Spicy Tomato Chickpea Soup in your Instant Pot or on the stove top, I would absolutely love to hear your thoughts! Please share your feedback and any creative adaptations in the comments section below.

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