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  • Writer's pictureNikki Bidun

Chickpea Tomato Soup

This is a total pantry recipe. It's filling, it's tasty, and it can be made at the end of the week, when I've used up all of my fresh produce.

This is part of my Grocery Haul series, where a 2-bag grocery haul provides the meals for the week!

How Does this Fit in with the Grocery Haul?

This is one of the last dishes on the grocery haul. It uses all pantry ingredients, but it isn't bland or boring. It's awesome on a cold night, and work great for lunch the next day.


Dietary Information

This recipe is vegan, vegetarian, and gluten free.


Pantry Chickpea Tomato Soup

30 minutes


- 3 tbsp olive oil

- 1 head of garlic, cloves and peeled, about 12 cloves

- 1 tsp chili flakes (optional)

-1 can diced tomatoes (28 oz)

- 1 can chickpeas (15 oz) and whatever you have leftover from making my Chickpea

Avocado Sandwich.

- 1 cup water

- salt and pepper


  1. In a large pot over medium heat, heat the 3 tbsp olive oil for 2 minutes.

  2. Chop the 12 cloves garlic roughly into slices. Add them to the pot on the heat. Cook, stirring for about 3 minutes, until garlic is softened but not coloring. If using, add in 1 tsp chili flakes now.

  3. Add 1 can chickpeas (plus any extras) and their liquid, the can of diced tomatoes, and 1 cup water. Season well with salt and pepper and mix.

  4. Cover and cook for 20 minutes, then take off the heat and let cool for 5 minutes.

  5. Place the contents of the pot in the bottom of a blender, and whiz until smooth. Start at low speed, then get higher, ensuring that there aren't any chunks of garlic or chickpeas left. Taste and adjust seasoning as necessary.

  6. Eat right away, or store in a container in the fridge.

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