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Chickpea Tomato Soup

This lively summertime soup has a rich, flavorful base made of blended tomatoes that is brimming with freshness. Prepare the vegetables in advance and store them in the refrigerator until you are ready to begin cooking to help you finish this simple soup even quicker.

Serving size: make 7 cups

Prep time: 30 mins

Cook time: 40 mins


1 can no-salt-added chickpea, rinsed and drained

1 cup low-sodium vegetable broth

3 lb. tomatoes chopped

1 cup yellow cherry or grape tomatoes

1 cup chopped sweet onion

1 cup chopped red bell pepper

3 cloves garlic

Sea salt, to taste

Freshly ground black pepper, to taste

1/4 cup unsalted raw pumpkin seeds

2 tbsp snipped fresh parsley


1- Combine tomatoes, onion, red bell pepper, and garlic cloves in a food processor or blender. Cover and process or blend until smooth.

2- Combine blended vegetables, chickpeas, and vegetable broth in a pot. bring it to a boil and then reduce heat. let It simmer for 10 mins or until your desired consistency.

3- Season with salt and pepper. Serve it with pumpkin seeds, parsley, and tomatoes on top.

Look for the FIBRE!

We only eat 10-18grams/day of fibre in a western diet.

Health starts at >40grams/day. Increase your daily intake slowly and make sure to drink 8 cups of water a day.

Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.

Daily Fibre Intake
Download PDF • 1.29MB

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