Tomato Chickpea Soup


  • Warm the olive oil in a large heavy-bottomed pot set over high heat and add the onions.
  • Stir and turn heat down to medium after 1 minute. Let onions cook, stirring occasionally, for 5 minutes.
  • Add the minced garlic and rosemary. Cook for a minute or two, and then add the tomatoes, honey, salt, pepper, 1 can chickpeas, and the stock. Bring to a boil over high heat, then reduce heat to low and simmer, covered, for 30 minutes.
  • Turn off heat and let cool slightly.
  • Working in batches, purée soup in blender and return to pot. Add the remaining can of chickpeas and warm the soup to serve.


  • 3 tbsp Extra virgin olive oil
  • 1 large White onion (thinly sliced)
  • 2 clove(s) Garlic (minced)
  • 2 tbsp Rosemary, fresh (minced)
  • 3 can(s) (14oz) Diced tomatoes, canned
  • 2 tbsp Honey, raw
  • 1 tsp Sea salt
  • 1 dash Black pepper
  • 2 can (15oz) Chickpeas, canned, drained (rinsed)
  • 4 cup Vegetable stock/broth


Chickpeas are an excellent source of plant-based protein and are very high in fiber

Dietary servings Per Portion

Meat Alternative 0.8

Vegetables 3.2

Energy sources

Carbohydrates 61%

Fat 25%

Protein 14%

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