Healthy Dairy-Free Tomato Soup with Crispy Chickpeas
This creamy, Healthy Dairy-Free Tomato Soup with Crispy Chickpeas takes a spin on the comforting classic while being packed with plant-based protein from the white beans, which are blended right into the soup, and the crispy chickpeas on top! We use coconut milk for that classic creaminess and sundried tomatoes for even more flavor, making this 25-minute vegan soup the most delicious easy meal that everyone will love!
Servings 4
Calories 500kcal
Equipment
- 1 Large pot
- High speed blender or immersion blender
Ingredients
For the soup
- 1 tbsp olive oil
- 1 yellow onion diced
- 4 cloves garlic minced
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp salt or to taste
- 1/2 tsp pepper or to taste
- 796 ml diced tomatoes no salt added
- 540 ml white navy beans or cannellini beans
- 156 ml tomato paste
- 1/3 cup sundried tomatoes chopped
- 400 ml coconut milk
- 4 cups vegetable broth
For the Crispy Chickpea Croutons
Instructions
Make a batch of the crispy chickpeas croutons
- Make a batch of Air Fryer Crispy Chickpeas.
Make the soup
- In a large pot over medium heat, sauté the onion in the olive oil for 2-3 minutes, until the onion is translucent.
- Add the minced garlic, oregano, thyme, salt and pepper and sauté for another 1-2 minutes.
- Add the diced tomatoes, white beans, tomato paste, sundried tomatoes, coconut milk and vegetable stock to the pot and increase the heat to medium-high until the soup comes to a simmer. Reduce the heat and let simmer for 15-20 minutes.
- After 15-20 minutes, you'll notice that the soup has darkened slightly in color and has reduced slightly. Using an immersion blender or high speed blender, blend the soup until silky smooth. Serve with crispy chickpeas overtop and enjoy!
Nutrition
Serving: 0.25of recipe | Calories: 500kcal | Carbohydrates: 58g | Protein: 18g | Fat: 23g | Saturated Fat: 9g | Sodium: 3mg | Fiber: 14g | Calcium: 230mg | Iron: 6mg
