Quick Harissa-Spiced Chickpea and Tomato Soup
A simple, warming soup bursting with the smoky heat of harissa, tender chickpeas, and fresh tomatoes, ready in under 30 minutes. This mediterranean-inspired soups (vegetarian, mediterranean) 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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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- 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.
- Step 2: Stir in 2 minced garlic cloves and 1 tbsp harissa paste. Cook, stirring constantly, for 1 minute until fragrant.
- 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.
- Step 4: Reduce heat and simmer uncovered for 15 minutes to blend flavors and slightly thicken.
- 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.
Frequently asked questions
How long does Quick Harissa-Spiced Chickpea and Tomato Soup take to make?
Total time is about 30 minutes (10 min prep + 20 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 Quick Harissa-Spiced Chickpea and Tomato Soup?
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 olive oil from drying out.
Can I substitute ingredients in Quick Harissa-Spiced Chickpea and Tomato Soup?
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 Quick Harissa-Spiced Chickpea and Tomato Soup 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 Quick Harissa-Spiced Chickpea and Tomato Soup 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.
