July Recipe Series: Chickpea & Tomato Soup

Published on: July 9, 2024

Welcome to our July Recipe Series! This month, we’re excited to share a delicious and hearty Chickpea & Tomato Soup recipe, perfect for a nutritious meal. This recipe also uses high-quality, sustainable palm oil to enhance the flavors and enhance the recipe with a healthy cooking fat. This dish is a simple, delicious, light, yet filling meal that will be a go-to for all soup lovers.


  • 2 tablespoons of palm oil
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 can (14.5 oz) diced tomatoes
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 4 cups vegetable broth
  • 1 bay leaf
  • Salt and pepper to taste
  • Fresh parsley, chopped (for garnish)
  • Lemon wedges (for serving)


  • Prepare the Base:
    • In a large pot, heat the palm oil over medium heat. The palm oil adds a rich flavor and helps to cook the vegetables evenly.
    • Once the oil is hot, add the chopped onion. Sauté the onions, stirring occasionally, until they becomes translucent and soft (about 5 minutes). The onion serves as a flavorful base for the soup.
    • Add the minced garlic to the pot. Stir and cook for about 1 minute, just until the garlic becomes fragrant. Be careful not to let it burn, as burnt garlic can impart a bitter taste to the soup.
    • Add the diced carrots and celery to the pot. Stir to combine with the onions and garlic. Cook for another 5 minutes, allowing the vegetables to begin softening and developing their flavors.
  • Add Spices:
    • Sprinkle the ground cumin, ground coriander, smoked paprika, turmeric, and red pepper flakes (if using) over the vegetables. These spices add warmth and depth to the soup.
    • Stir well to coat the vegetables with the spices. Cook for about 2 minutes, letting the spices toast slightly. This helps to release their aromas and flavors, infusing the soup with a rich, complex taste.
  • Incorporate Tomatoes and Chickpeas:
    • Add the can of diced tomatoes, including the juice, to the pot. The tomatoes provide acidity and sweetness, balancing the spices.
    • Add the drained and rinsed chickpeas. Chickpeas add protein and a hearty texture to the soup.
    • Stir well to combine all the ingredients.
  • Simmer the Soup:
    • Pour in the vegetable broth, stirring to mix. The broth serves as the base of the soup, carrying the flavors of the vegetables and spices.
    • Add the bay leaf to the pot. The bay leaf adds an additional layer of flavor, subtly enhancing the overall taste.
    • Increase the heat to bring the soup to a boil. Once it reaches a boil, reduce the heat to low and let it simmer. Simmering allows the flavors to meld together and the vegetables to become tender.
    • Cover the pot partially with a lid and let it simmer for about 30 minutes, or until the carrots and celery are tender and the flavors have developed.
  • Season to Taste:

After simmering, remove the bay leaf from the soup. The bay leaf is included to help flavor the soup, but is not suitable for eating.Taste the soup and add salt and pepper to your liking. Adjusting the seasoning at the end ensures that the soup is perfectly balanced.

Serving Tips

When serving your Chickpea & Tomato Soup, consider a few simple additions to elevate the experience. Pair the soup with a slice of crusty bread or a warm, buttered roll for a satisfying meal. A dollop of Greek yoghurt or a sprinkle of grated Parmesan cheese can add a creamy and savoury touch. For added texture and flavor, garnish with a handful of toasted pine nuts or a drizzle of high-quality olive oil. If you prefer a bit of heat, offer a side of red pepper flakes or hot sauce for those who enjoy a spicier kick. This versatile soup can also be accompanied by a fresh green salad dressed with a light vinaigrette to create a balanced and wholesome meal. Enjoy your Chickpea & Tomato Soup with these serving tips for a delightful dining experience.

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