Fire Roasted Tomato Soup with Chickpeas

by Marla on March 3, 2010 · 22 comments

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When I have soup, it’s gotta be from scratch.  For me soup from a can is too one dimensional in flavor (salty) and the veggies are mushy.  It is so simple to throw a soup together. A quick and steamy bowl is a great way to pack in a few servings of veggies. Soup satisfies by filling your belly with nourishing whole foods. We love chickpeas in everything these days, tossing a handful in a veggie soup makes it the perfect meal.

I always have loads of prepped veggies in the fridge. There are multiple cans of beans and tomatoes in the pantry. Garlic and onions sit in abundance on the kitchen counter. Lean proteins are always within reach. From Black Forest ham to chicken sausage to Maple Kissed Pork to tofu. You can always toss in a  handful of cheese to add more substance and sustainable energy.

Same applies to whole grains, toss in some cooked brown rice, whole grain alphabet  pasta, barley or serve with a slice of crusty bread.  Use whatever you have on hand. The kids can choose what they want in their soup.  If they choose the ingredients, the more likely they will be to eat it.

Steamy & Quick Veggie Soup

Makes 4-6 servings


  • Make a Big Batch so you have grab and go soup for a number of days.  You can also freeze individual portions.
  • Add Carrots, Swiss Chard or Mushrooms, anything goes.  Fresh veggies are best, but frozen can work too.


  • 1 chopped Onion
  • a few cloves of chopped Garlic
  • Olive Oil
  • 28 oz can diced Fire Roasted Tomatoes
  • 15 oz can drained Garbanzo Beans (Chickpeas), drained and rinsed
  • large handful of Spinach
  • chopped Green Beans
  • 3 cups of broth (any kind will do, I used Veggie)
  • a few pinches of Cumin, Black Pepper and,Smoked Paprika
  • handful chopped Italian Parsley


  • a few tablespoons Nutritional Yeast Seasoning (This adds B12 vitamins and a of cheese flavor)
  • splash of Half and Half
  • top each bowl with a dollop of Sour Cream


In a soup pot on medium heat, sauté onion and garlic in a little olive oil for a few minutes until softened & fragrant. Add all the other ingredients (except parsley), increase heat and bring to a boil. Reduce heat and let simmer for 10-15 minutes for flavors to come together. If you are adding  pre-cooked pasta, rice & lean protein etc…toss in for the last few minutes of cook time just long enough to heat through. Add parsley in last and use some for garnish.

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