Clean Eating Spicy Chickpea and Tomato Soup (2024)

Published: Jan 13, 2015 · Last Updated: Aug 27, 2021 by Karielyn Tillman · This post may contain affiliate links · As an Amazon Associate, I earn from qualifying purchases.

This Gluten-Free Vegan Spicy Chickpea and Tomato Soup is an easy and healthy recipe made with clean, real food ingredients. It's the perfect plant-based one-pot meal for a busy weeknight and can be ready to serve in about 15 minutes!

Here's Why This Recipe Works

My top 3 favorite reasons:

1. It's A One-Pot Recipe
2. Ready In Under 15 Minutes
3. Made With Clean, Real Food Ingredients

You can feel good about making my healthy, plant-based recipe because it's vegan, gluten-free, dairy-free, soy-free, nut-free, oil-free, and Medical Medium® compliant.

What Goes Into This Recipe

Here are the nutrient-dense ingredients used to make this recipe:

How To Make This Recipe: Step-by-Step Instructions

Here is how to make this recipe and I'll show you how easy it is with step-by-step instructions below.

Step 1: Prepare The Saute'

Firstly, add the ingredients for the saute' to a medium or large saucepan.

Lightly saute' on medium/high heat until the onions are soft, stirring the entire time.

Step 2: Prepare The Soup

Secondly, add all the ingredients for the soup to the saucepan and stir until well combined.

Continuing stirring on medium heat for about 2-3 minutes, or until the soup is hot.

While the soup is cooking, I like to use the back of a wooden spoon or fork to mash about 80% of the chickpeas leaving the other 20% whole so the soup isn't too "chunky".

Step 3: Add The Coconut Milk

Thirdly, add the entire can of coconut milk to the saucepan and stir until well combined.

Leave the heat on medium/high heat just long enough to warm it to your preference.

Karielyn's Expert Tips + Ingredient Substitutions

Here are some of my expert tips to make this recipe perfectly:

Avocado Oil: Can be substituted with organic extra-virgin olive oil or (2) tablespoons of organic veggie broth to keep the recipe oil-free.

Onions: I used finely diced white onions for this recipe, but feel free to use your favorite variety or whatever you have on hand. However, I do not recommend using a sweet onion since this is a savory recipe.

Chickpeas: They will need to be drained before adding to the saucepan. An optional step that I really like is to mash about 80% of the chickpeas with the back of a wooden spoon or with a fork while I'm stirring them with the rest of the soup ingredients.

Tomatoes: You can use fresh diced tomatoes, such as Roma tomatoes, or if you are short on time or don't have fresh ones, you can use Muir Glen Organic Fire-Roasted Tomatoes which gives it a really deep tomato flavor. However, if you need this recipe to be 100% Medical Medium® compliant, you will need to use fresh tomatoes or a brand that does not use citric acid in the ingredients.

Jalapeno: This is what gives the soup its spicy flavor. Since the heat in jalapenos varies, feel free to use more or less than (1) jalapeno to your preference.

Ginger: I've used both organic ground ginger and freshly grated ginger and either will work fine.

Seasonings: Feel free to adjust the amount of each seasoning to your preference.

Coconut Milk: You will need to add the entire can of full-fat coconut milk.

Serving Size: This recipe will make approximately (4) cups of soup. Nutritional information is for (1) cup which is (1) serving.

Want More Healthy Plant-Based Soup Recipes?

Check out these:

• Creamy Red Lentil with Kale Soup
• Cream of Mushroom Soup
• Stuffed Pepper Soup
• or my CLEAN EATING Cookbook with 75+ plant-based vegan + gluten-free recipes made with clean, real food ingredients just like this one that you will love!

Did You Make This Recipe?

I'd love to hear about it! Please give it a rating and leave a comment below...it would make my day! 🙂