Roasted Tomato Chickpea Soup

Ingredients

• 30 ml (2 tablespoons)olive oil
• 1 medium, quarteredyellow onion
• 4 clovesgarlic
• 907 g (2 pounds)fresh tomatoes
• 480 ml (2 cups)low-sodium vegetable stock
• 65 g (½ cup)raw cashews (optional, for creaminess)
• 1 teaspoondried thyme
• 1 teaspoondried oregano
• to tastesalt and pepper
• 360 ml (1½ cups), drained and rinsedchickpeas

Instructions

1. 1

   Heat the oven

   Preheat the oven to 200°C (400°F).

2. 2

   Prepare the vegetables

   Arrange the tomatoes, quartered onion and garlic on a baking tray. Drizzle with olive oil, season with salt and pepper, then toss to coat.

3. 3

   Roast until golden

   Roast for 40 minutes, or until golden. Take the garlic out halfway through cooking so it does not burn.

4. 4

   Simmer the soup

   Put everything except the chickpeas into a soup pot. Bring to a simmer and cook for 5 minutes to soften the cashews.

5. 5

   Blend and add chickpeas

   Transfer the soup to a blender and blend for about 1–2 minutes, until smooth and creamy; alternatively, use a stick blender. Return it to the pot, stir in the chickpeas and simmer for a few minutes until they are warmed through.

6. 6

   Ladle and serve

   Ladle the soup into bowls. Add a drizzle of pesto oil if you like, and serve with bread or grilled cheese.

What is roasted tomato chickpea soup?

This is a smooth, tomato-based soup with chickpeas stirred in for a heartier finish. It draws on familiar Italian flavours—tomatoes, garlic, olive oil and herbs—while roasting the vegetables first for a deeper, sweeter taste.

The blended vegetables and optional cashews make the base creamy without dairy. Whole chickpeas added at the end give the soup more texture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 316 calories, 11g protein, 36g carbs, 16g fat.

The tomatoes and chickpeas provide most of the carbohydrate, while the chickpeas contribute some protein. Olive oil and optional cashews account for much of the fat. Serve a bowl with extra vegetables or a side salad for a more balanced plate.

Why roast the vegetables first?

Tomatoes: roasting concentrates their flavour and softens them enough to blend smoothly.

Onion and garlic: roasting mellows their sharpness and gives the soup a rounded savoury base. Remove the garlic after 20 minutes, as directed, to help prevent it from burning.

The role of cashews

Cashews: the optional nuts soften during the short simmer and blend into the soup, giving it a richer, creamier body. If you leave them out, the soup will still blend, but the texture will be less rich.

Soften them: give the soup the full 5-minute simmer before blending so the cashews have time to soften.

Blending for a smooth base

Blender: blend the soup for about 1–2 minutes, until no large pieces remain and the texture looks creamy. Work in batches if needed, and take care when blending hot liquid.

Stick blender: blend directly in the pot, moving the blender around until the base is evenly smooth. Keep the head submerged to limit splashes.

Adding the chickpeas

Timing: add the drained, rinsed chickpeas after blending, then simmer for a few minutes to heat them through. This keeps them whole rather than blending them into the base.

Doneness: the soup is ready when it is steaming and the chickpeas are warm. If it becomes thicker than you like, loosen it with a little stock or water.

What to serve with it

Bread: serve with crusty bread for dipping and to make the bowl more substantial. Grilled cheese is another option named in the method.

Finishing touch: a drizzle of pesto oil is optional and adds a herby note. Add it just before serving so it stays distinct from the blended soup.

Recipe notes & tips

• Use a tray large enough to spread the tomatoes, onion and garlic out in a single layer.
• Remove the garlic after 20 minutes of roasting to reduce the chance of it burning.
• Drain and rinse the chickpeas before adding them to the soup.
• Blend until the base is smooth before stirring in the chickpeas.
• Add pesto oil only when serving, if you want to use it.
• Use a little extra stock or water if the blended soup is thicker than you prefer.

Variations

• Use tinned tomatoes: replace the fresh tomatoes with drained tinned tomatoes, noting that roasting will not produce quite the same texture.
• Leave out the cashews: blend the roasted vegetables without them for a less rich soup.
• Add chilli: include chilli flakes at the simmering stage for a gentle heat.
• Change the herbs: use dried basil instead of thyme for a different Italian-inspired flavour.
• Make it chunkier: blend only part of the base before stirring in the chickpeas.
• Finish with pesto: swirl a little pesto into each bowl instead of using pesto oil.

Common mistakes to avoid

• Crowding the tray: the vegetables may steam rather than roast; spread them out across a large tray.
• Leaving the garlic in too long: it can burn during roasting; remove it halfway through.
• Skipping the cashew simmer: the nuts may not soften enough to blend smoothly; simmer the base for the full 5 minutes.
• Blending the chickpeas: they can lose their whole, tender texture; add them after blending the base.
• Blending hot soup carelessly: steam can build up in a sealed blender; follow your blender’s instructions and work in batches if needed.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally, until piping hot; add a splash of water or stock if the soup has thickened.

Frequently asked questions