Tomato Soup with Chickpea 'Croutons'
This recipe transforms a basic can of tomato soup into a vibrant, satisfying meal by infusing it with fresh aromatics and topping it with delightfully crispy, spiced chickpea 'croutons'. It's a quick, healthy, and incredibly comforting dish perfect for any day of the week.
For 2 servings
Preheat your oven to 200°C (400°F). Drain and rinse the canned chickpeas thoroughly, then pat them very dry with a paper towel. In a small bowl, toss the dried chickpeas with 1 tablespoon of olive oil, smoked paprika, ground cumin, 1/4 tsp sea salt, and a pinch of black pepper until evenly coated.
Spread the seasoned chickpeas in a single layer on a baking sheet. Roast for 15-20 minutes, stirring halfway through, until they are golden brown and crispy. Alternatively, for a quicker method, pan-fry them in a dry skillet over medium-high heat for 7-10 minutes until crispy.
While the chickpeas are roasting, heat the remaining 1 tablespoon of olive oil in a medium saucepan or pot over medium heat. Add the finely diced onion and sauté for 3-4 minutes until softened and translucent.
Add the minced garlic to the pot and cook for another minute until fragrant, being careful not to burn it.
Pour in the canned tomato soup. If using, stir in the optional sugar or balsamic vinegar to balance the acidity. Bring the soup to a gentle simmer, stirring occasionally, and let it cook for 5-7 minutes to allow the flavors to meld and the soup to heat through completely.
Taste the soup and adjust seasoning with additional salt and black pepper as needed.
Ladle the hot tomato soup into two serving bowls. Top each bowl generously with the crispy, spiced chickpea 'croutons'.
Finish with a drizzle of extra virgin olive oil and a sprinkle of fresh chopped basil before serving immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Dry Chickpeas Thoroughly:** This is key for crispy chickpeas. After rinsing, pat them very dry with paper towels or even let them air dry for 10-15 minutes before seasoning and roasting.
- 2**Don't Overcrowd the Pan:** When roasting or pan-frying chickpeas, ensure they are in a single layer. Overcrowding will steam them instead of making them crispy.
- 3**Enhance with Herbs:** Experiment with other fresh herbs like thyme, oregano, or parsley for different flavor profiles in your soup or as a garnish.
- 4**Make Ahead Chickpeas:** The roasted chickpeas can be made a day in advance and stored in an airtight container at room temperature. Reheat briefly in a dry skillet or oven to regain crispness before serving.
Adapt it for your goals.
Spicy Kick
Add a pinch of red pepper flakes to the soup while simmering, or to the chickpeas before roasting, for a delightful spicy warmth.
Creamy IndulgenceCreamy Indulgence
Stir in a tablespoon or two of coconut milk (for vegan) or heavy cream (for vegetarian) into the soup at the end for a richer, creamier texture.
Cheesy ToppingCheesy Topping
For non-vegan versions, sprinkle some grated Parmesan cheese or nutritional yeast over the soup along with the chickpeas for an umami boost.
Why this is on our healthy list.
Rich in Lycopene
Tomatoes are an excellent source of lycopene, a powerful antioxidant linked to heart health and cancer prevention.
High in Fiber
Chickpeas are packed with dietary fiber, aiding digestion, promoting satiety, and helping to regulate blood sugar levels.
Plant-Based Protein
The chickpea 'croutons' provide a significant amount of plant-based protein, making this a satisfying and muscle-supporting meal.
Frequently asked questions
Yes, you can! Sauté 1 diced onion and 2 cloves minced garlic, then add 1.5 lbs (approx. 3-4 medium) chopped ripe tomatoes. Simmer until soft, then blend until smooth and thin with vegetable broth to desired consistency. This will increase cook time.
