Quick Facts:
Time: 10 min prep • 25 min cook • 35 min total
Yield: 4 bowls
Skill: Easy
Method: One-pot stovetop
Diet: Vegan, GF

Introduction

Tomato Soup on a weeknight can feel like a compromise—thin, bland, and not quite dinner. Tomato Soup gets an upgrade here with pantry chickpeas and tomatoes simmered with cumin and garlic, then finished with a glossy swirl of chili oil and a handful of just-wilted spinach. The result is a cozy, balanced bowl with gentle heat, satisfying body, and a bright, savory finish. It’s perfect for busy evenings, budget-friendly meal prep, and anyone hunting for Fall Soup Recipes that don’t take all day. If you love tomato based soups, this one earns a permanent spot on your Soup Ideas list.

if you’re browsing more Tomato Soup recipes, start here.

Why You’ll Love It

• Weeknight-easy: clear steps, minimal chopping, predictable 35-minute total time.
• Flexible: swap greens, change the spice, or add herbs you already have.
• Balanced flavor: cumin warmth, garlic savoriness, mellow tomatoes, and chili oil heat.
• Great leftovers: thickens slightly and reheats beautifully without separating.

Tomato Soup — Chickpea & Spinach (One-Pot, 35 Minutes)

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

• Author: Lily
• Total Time: 35 minutes
• Yield: 4 bowls
• Diet: Vegan

Print Recipe

Pin Recipe

Description

A cozy, weeknight-friendly tomato soup boosted with chickpeas for protein, cumin and garlic for warmth, and a glossy chili-oil finish. Just-wilted spinach keeps it fresh. One pot, 35 minutes, and perfect for make-ahead or meal prep.

---

Ingredients

• 2 tbsp olive oil

• 1 medium yellow onion, finely diced

• 4 garlic cloves, thinly sliced

• 1 ½ tsp ground cumin

• ¼ tsp red pepper flakes (optional)

• 2 cans (14.5 oz each) diced tomatoes (fire-roasted if possible)

• 1 cup low-sodium vegetable broth (plus more to thin if needed)

• 1 can (15 oz) chickpeas, drained and rinsed

• 1 tsp sugar or maple syrup

• ½ tsp fine sea salt, plus more to taste

• Black pepper, to taste

• 3 cups fresh baby spinach, loosely packed

• 1–2 tsp chili oil (to finish)

• 1 tbsp lemon juice or red wine vinegar (to finish)

Cook Mode Prevent your screen from going dark

---

Instructions

1. Sauté aromatics (5–6 min): Heat oil in a 4–5 qt pot over medium. Add onion + a pinch of salt; cook until translucent. Stir in garlic; cook 30–60 seconds.

2. Bloom spices (30 sec): Add cumin and optional red pepper flakes; stir until fragrant.

3. Add liquids (1 min): Pour in diced tomatoes and broth; scrape up any browned bits.

4. Simmer with chickpeas (12–15 min): Add chickpeas, sugar, ½ tsp salt, and pepper. Maintain a gentle simmer.

5. Adjust texture (1–2 min): Optional—blend 1–2 cups with an immersion blender and return; or keep chunky. Thin with broth if needed.

6. Finish & greens (2–3 min): Stir in spinach just until bright and wilted. Off heat, add lemon juice or vinegar. Taste and adjust salt/acid.

7. Serve: Ladle into bowls and swirl with chili oil.

Notes

• Flex & swaps: Baby kale or chard for spinach; chickpeas ↔ white beans or lentils; shallot for onion.

• Pro tip: Use low-sodium broth so you can season perfectly at the end.

• Make-ahead: Keeps 3–4 days (thickens slightly). Freeze up to 3 months; add fresh spinach after reheating for brighter greens.

• Creamy option: Blend half the pot or whisk in 2–3 tbsp plain, unsweetened coconut yogurt off heat.

• Troubleshooting: Too salty—add water/broth + lemon. Too thin—simmer uncovered 3–5 min or blend a portion.

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: soup recipes
• Method: One-pot stovetop
• Cuisine: Global

Ingredients

• 2 tbsp olive oil
• 1 medium yellow onion, finely diced
• 4 garlic cloves, thinly sliced
• 1 ½ tsp ground cumin
• ¼ tsp red pepper flakes (optional for extra heat)
• 2 cans (14.5 oz each) diced tomatoes (fire-roasted if possible)
• 1 cup low-sodium vegetable broth (plus more to thin if needed)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tsp sugar or maple syrup (to balance acidity)
• ½ tsp fine sea salt, plus more to taste
• Black pepper, to taste
• 3 cups fresh baby spinach, loosely packed
• 1–2 tsp chili oil (to finish)
• 1 tbsp lemon juice or red wine vinegar (to finish)

What each ingredient does:
Olive oil: carries flavor and helps bloom spices.
Onion: sweetens and deepens the base.
Garlic: savory backbone.
Cumin: earthy warmth that loves tomatoes.
Red pepper flakes: optional gentle heat.
Diced tomatoes: the core body and tang.
Vegetable broth: thins and seasons the soup.
Chickpeas: protein and creamy body when simmered.
Sugar/maple: balances acidic tomatoes.
Salt/pepper: rounds flavor.
Spinach: fresh, silky finish.
Chili oil: a glossy, spicy top note.
Lemon/vinegar: brightens and lifts at the end.

Must-have vs. flexible: Tomatoes, chickpeas, onion, garlic, cumin are must-haves; spinach, chili oil, and lemon are flexible.

Pro tip: Use low-sodium broth so you can season perfectly at the end.

Substitutions & Swaps

Aromatics: Use shallot instead of onion; add a celery stalk for extra sweetness.
Protein: Swap chickpeas with white beans or lentils; cook times remain similar.
Veg/Greens: Baby kale or chopped chard stand in for spinach; add later to avoid overcooking.
Starch: Stir in small pasta (ditalini) for a pasta soup vibe; cook directly in the pot with extra broth.
Fats: Replace olive oil with avocado oil; finish with garlic chili crisp for a bolder kick.
Diet swaps: It’s already Vegan and GF. For lower heat, skip chili oil and finish with extra lemon.
Budget/time savers: Use frozen chopped onions and pre-minced garlic; they work well in soup.

Equipment Notes

A 4–5 qt heavy pot or Dutch oven retains heat and prevents scorching. An immersion blender is nice-to-have if you want a partially smooth base; you can also mash a few ladles with a potato masher for texture. A standard ladle and measuring spoons keep timing tight. If adding pasta, choose a wider pot to reduce boil-overs.

Step-by-Step

1. Sauté aromatics (5–6 min): Heat oil over medium. Add onion with a pinch of salt; cook until translucent. Add garlic; cook 30–60 seconds until fragrant. This builds sweetness and prevents raw garlic bite.
2. Bloom spices (30 sec): Stir in cumin and optional red pepper flakes until aromatic. Blooming wakes up fat-soluble flavors.
3. Add tomatoes & broth (1 min): Pour in diced tomatoes and broth; stir to lift fond. Acid and liquid deglaze the pot for depth.
4. Simmer with chickpeas (12–15 min): Add chickpeas, sugar, salt, and pepper. Simmer gently; small bubbles around the edges. This softens chickpeas and melds flavors.
5. Adjust texture (1–2 min): For creamier body, blend 1–2 cups then return to the pot; or leave chunky. Thin with broth if needed. Balance thickness for sip-ability.
6. Finish & greens (2–3 min): Stir in spinach just until wilted bright green. Off heat, add lemon or vinegar and taste. Acid brightens; don’t skip it.
7. Serve (immediate): Ladle into bowls and swirl with chili oil. Heat, fat, and acid = balanced finish.

Doneness cues: Spinach turns vibrant green; soup lightly thickened; aromas warm and cumin-forward.

Make-Ahead, Storage & Reheating

Make-ahead: Chop onion/garlic and measure spices 1–2 days ahead; store airtight.
Fridge: Keeps 3–4 days; thickens slightly.
Freeze: Up to 3 months; cool completely, leave headspace, and thaw overnight in the fridge. Add fresh spinach after reheating if you prefer brighter greens.
Reheat: Medium-low on stovetop with a splash of broth or water. Refresh with a squeeze of lemon.

How to Lighten / Make It Creamy

Lighten: Reduce oil to 1 tbsp and add another cup of spinach.
Creamy: Blend half the soup or whisk in 2–3 tbsp plain, unsweetened coconut yogurt off heat. Temper by stirring in a spoonful of hot soup first to prevent curdling.

Toppings, Garnishes & Finishes

Crunch: Garlic croutons, toasted almonds, or crispy chickpeas.
Fresh: Parsley, basil, or thinly sliced scallions.
Tang/Heat: Extra lemon, a touch of red wine vinegar, or more chili oil.
Microcopy: A sprinkle, a swirl, a squeeze—your three-second upgrade.

Sides & Pairings

Great with warm flatbread, brown rice, or quinoa. Add a simple green salad with lemon vinaigrette. If you pour a drink, choose sparkling water with citrus or a light, crisp white.

Scaling the Recipe

To double, use a larger 6–7 qt pot and extend the simmer by 3–5 minutes to heat through evenly. Season in stages and add spinach in batches to avoid overcooking. For half-batches, reduce salt early and adjust to taste at the end.

Nutrition & Dietary Notes

Chickpeas bring plant protein and fiber; tomatoes add lycopene. Naturally gluten-free and dairy-free as written. If you’re serving anyone with nut sensitivities, keep toppings nut-free.

Troubleshooting

Too salty? Add a splash of water/broth and lemon.
Too bland? Add salt, a pinch more cumin, and a squeeze of acid.
Too watery? Simmer uncovered 3–5 minutes or blend a portion.
Overcooked greens? Stir in a fresh handful right before serving; add chili oil to perk up flavor.

FAQs

Can I use frozen or precut ingredients? Yes—frozen onions and chopped spinach work well; add spinach at the end.
Best swaps for chickpeas? White beans or lentils.
How do I keep it from drying out? Keep the simmer gentle and add broth if reducing too fast.
Gluten-free? Yes; serve with GF bread or grains.
How long does it keep/freeze? 3–4 days in the fridge; up to 3 months in the freezer.

Variations

Lemony Herb: Finish with extra lemon and a handful of dill and parsley.
Spicy Chipotle: Stir in 1 tsp chipotle in adobo and balance with a touch of maple.
Creamy Parmesan-Style: Blend and finish with vegan Parmesan and a splash of plant cream.

Chef Notes / Test Kitchen Tips

Salt in stages—aromatics, simmer, then after the acid. The soup tastes “done” between 23–27 minutes of simmering; spinach needs just 60–90 seconds to stay vibrant. Blending even a cup transforms body without dulling flavor; keep some chickpeas whole for texture.

Conclusion

Tomato Soup can be fast and deeply satisfying when you lean on chickpeas, cumin, and a final swirl of chili oil. It’s weeknight-ready, keeps well for 3–4 days, and welcomes whatever greens you have. If you make it, leave a note with your favorite garnish or tag your bowl—I’d love to see your spin.

If you want a bigger rotation for cozy nights, check out my favorite soup recipes to keep dinners effortless all week.