Chickpea and Harissa Soup with Tomato
A hearty, aromatic soup featuring tender chickpeas, sun-ripened tomatoes, and a subtle harissa kick. This mediterranean-inspired soups (vegetarian) ready in about 40 minutes pairs (15 oz), drained and rinsed chickpeas, medium, diced (about 1 cup) tomatoes, medium, diced (about 1 cup) onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 can (15 oz), drained and rinsed chickpeas
- 2 medium, diced (about 1 cup) tomatoes
- 1 medium, diced (about 1 cup) onion
- 2 cloves, minced garlic
- 1 tbsp harissa paste
- 4 cups vegetable broth
- 1 tbsp olive oil
- 1/2 tsp cumin
- 1/2 tsp salt
- 2 tbsp, chopped fresh cilantro
Instructions
- Step 1: Heat 1 tbsp olive oil in a large pot over medium heat. Add 1 diced onion and cook until softened (5 minutes), then stir in 2 minced garlic cloves and 1/2 tsp cumin for 1 minute until fragrant.
- Step 2: Add 2 diced tomatoes, drained chickpeas, 1 tbsp harissa paste, 4 cups vegetable broth, and 1/2 tsp salt. Bring to a gentle boil, then reduce heat and simmer for 20 minutes.
- Step 3: Remove from heat and stir in 2 tbsp chopped fresh cilantro. For smoother texture, blend half the soup with an immersion blender before serving.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Chickpea and Harissa Soup with Tomato take to make?
Total time is about 40 minutes (15 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Chickpea and Harissa Soup with Tomato?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep minced garlic from drying out.
Can I substitute ingredients in Chickpea and Harissa Soup with Tomato?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Chickpea and Harissa Soup with Tomato for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Chickpea and Harissa Soup with Tomato vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Doubled the garlic (as one does) and it was amazing.
- ★★★★☆
Really good but took about 10 minutes longer than stated.
