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

NOTES:

  • 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.

INGREDIENTS

  • 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

OPTIONAL

  • 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

METHOD

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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{ 22 comments… read them below or add one }

1 Maria March 3, 2010 at 1:30 pm

Welcome home! I can’t wait to hear about your trip. I love soup-I posted a soup recipe today too:) Veggie soups are the best too!

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2 Jessica @ How Sweet March 3, 2010 at 1:31 pm

This look awesome – love the chickpeas in it!!!

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3 Sonia March 3, 2010 at 2:37 pm

My mouth is watering now…soup looks so good and tempting.
btw, your blog look so fresh and beautiful. I loved the new changes. :)

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4 Teri [a foodie stays fit] March 3, 2010 at 1:42 pm

this sounds so good!

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5 Rosa March 3, 2010 at 2:52 pm

Really appetizing!

Cheers,

Rosa

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6 Kristen @ Change of Pace March 3, 2010 at 6:15 pm

Sounds delicious! I make something kinda like that. I bet it would freeze well :)

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7 Nicole, RD March 3, 2010 at 6:23 pm

Yummmm! This looks and sounds delicious! I’m so sad the soups will start to dwindle with the warmer weather moving in :(

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8 Jess March 3, 2010 at 7:34 pm

I love soup but am definitely more of a chewer : ) I even like chunks of fruit in my smoothies!

This one looks delish! I love things that are easy to make WITH the kiddos – it does not ALWAYS work but it usually makes Jake ready to eat it up!

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9 Cara March 3, 2010 at 7:08 pm

Can’t wait to hear more about your trip! The soup looks great.

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10 FoodFitnessFreshair March 3, 2010 at 7:28 pm

I agree that canned soup just won’t do it, and that making your own soup is so easy! It’s strange how flavorful of a soup one can create by just adding various veggies in a pan. I’ve made veggie soups entirely without any spices, and they still taste amazing! There’s so fun, easy, and colorful to make. Yours looks definitely appetizing!

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11 tia @ buttercreambarbie March 4, 2010 at 1:10 pm

I love your blog! Everything about yours appeals to me. From the pink theme to the photography and the awesome recipes. Thanks for visiting mine.

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12 peachkins March 4, 2010 at 3:34 pm

The soup looks really good.

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13 Averie (LoveVeggiesAndYoga) March 4, 2010 at 4:30 pm

hi marla!
life has been insane…thanks for the nice comment you left me, soup looks great, even though i normally am a crunchy not a soupy girl LOL
and i hope your trip was nice;…fast, but good i hope :) youll have to fill me in on it all or do a post on it!

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14 Faith March 5, 2010 at 5:12 am

Your soup looks incredible, Marla! One of my favorite things about soup is their versatility…like you said, you can use whatever is on hand. I love the chickpeas in here!

I can’t wait to hear about your trip to Phoenix!

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15 Liz - Meal Makeover Mom March 5, 2010 at 6:22 am

I’m thoroughly enjoying your blog, and your soup looks great. When it comes to crunching or sipping, I go both ways. I will tell you that my kids (ages 11 and 14) won’t eat soup made with chunks of tomato .. which is why I always opt for crushed or pureed tomatoes (vs diced). No biggie. I’m a big fan of canned beans: inexpensive and so nutritious (they’re a vegetable, after all).
I’m also a huge fan of eggs — especially the yolks. Love the choline (as I get older, my brain appreciates it). I buy omega-3 eggs all the time … another brain booster.

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16 Ann March 5, 2010 at 6:30 am

Hey there! I bought Barney Butter on your suggestion! I’ve got some pics of you too I’ll have to send over, fantastic meeting you @ the Egg tour & I had so much fun chatting with you:) I will have to try the nutritional yeast seasoning – I know a girl who puts it on her baked garbanzo beans but I keep forgetting to buy it.

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17 sweetlife March 5, 2010 at 7:22 am

We love soup and have been enjoying many lately..haha great recipes

sweetlife

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18 Christine March 5, 2010 at 2:26 pm

YUM! My bf is sick…this looks like something he will definitely appreciate! I am going to propose this for dinner :)

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19 Jocelyn @ Peace.Love.Nutrition March 12, 2010 at 8:51 pm

That soup looks delicious! I need to start making my own soup

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20 LilSis March 14, 2010 at 8:55 am

I’m with you 100% on the canned soup. I just can’t eat it. Too high in sodium and not tasty at all in my book. I love making homemade soup. I love this quick and easy version!

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21 Andrea April 30, 2012 at 6:49 pm

I am lovinggg tomato soup lately (and used to dislike it very much), so I would love to try your recipe!

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22 Anastasia Halldin February 19, 2013 at 5:54 am

Great easy recipe for those chilly winter days! Love that the recipe calls for spinach too because we all need a little extra phytonutrients sometimes:)

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