Quick Harissa-Spiced Chickpea and Tomato Soup

By AislePrompt Editorial · Published 2026-08-06 · Updated 2026-08-06

A simple, warming soup bursting with the smoky heat of harissa, tender chickpeas, and fresh tomatoes, ready in under 30 minutes. This Mediterranean-inspired soup recipe (vegetarian), ready in about 30 minutes, pairs olive oil, yellow onion, garlic cloves 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 tbsp olive oil
• 1 small, finely chopped yellow onion
• 2, minced garlic cloves
• 1 tbsp harissa paste
• 14 oz canned diced tomatoes
• 1 1/2 cups, drained and rinsed canned chickpeas
• 3 cups vegetable broth
• 1/2 tsp ground cumin
• 3/4 tsp salt
• 1/4 tsp black pepper
• 1 tbsp lemon juice
• 2 tbsp, chopped fresh cilantro

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Instructions

1. Step 1: Heat 1 tbsp olive oil in a large pot over medium heat until hot. Add 1 small finely chopped yellow onion and sauté for 4-5 minutes until softened.
2. Step 2: Stir in 2 minced garlic cloves and 1 tbsp harissa paste. Cook, stirring constantly, for 1 minute until fragrant.
3. Step 3: Add 14 oz canned diced tomatoes, 1 1/2 cups drained canned chickpeas, 3 cups vegetable broth, 1/2 tsp ground cumin, 3/4 tsp salt, and 1/4 tsp black pepper. Bring to a boil.
4. Step 4: Reduce heat and simmer uncovered for 15 minutes to blend flavors and slightly thicken.
5. Step 5: Remove from heat and stir in 1 tbsp fresh lemon juice and 2 tbsp chopped cilantro. Serve hot with crusty bread if desired.