Lunch

Harissa Chickpea and Tomato Soup

Name: Harissa Chickpea and Tomato Soup
Prep time: 20 min
Total time: 20 min
Yield: 4 servings
Ingredients: 720 g Chickpeas, tinned and drained; 800 g Chopped tomatoes, tinned; 150 g Onion; 200 g Carrot; 3 cloves, about 9 g Garlic; 4 tsp (24 g) Harissa paste; 2 tsp (4 g) Ground cumin; 15 g Olive oil; 500 ml Water; Juice of half Lemon juice; A handful Fresh coriander; To taste Salt

Chickpeas and carrot in a harissa-spiked tomato broth built on water and the tomato tins, so there is no stock cube in it. Plant-based, 331 kcal a bowl.

Calories: 331kcal
Protein: 16g
Fat: 10g
Carbs: 45g

Per serving, makes 4. 20 minutes of work, then twenty minutes simmering. Published 8 September 2026.

Allergens

None of the fourteen declared allergens is in the ingredient list as written.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Recipe in pictures

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Harissa Chickpea and Tomato Soup, plated and ready to serve. — The finished recipe. Harissa Chickpea and Tomato Soup

Ingredients 1 to 6 for harissa chickpea and tomato soup arranged separately on a dark worktop. — Ingredients 1 to 6. 720 g Chickpeas, tinned and drained (Three 400 g tins, drained. Drained weight. A 400 g tin drains to about 240 g.). 800 g Chopped tomatoes, tinned. 150 g Onion. 200 g Carrot. 3 cloves, about 9 g Garlic. 4 tsp (24 g) Harissa paste

Ingredients 7 to 12 for harissa chickpea and tomato soup arranged separately on a dark worktop. — Ingredients 7 to 12. 2 tsp (4 g) Ground cumin. 15 g Olive oil. 500 ml Water. Juice of half Lemon juice. A handful Fresh coriander. To taste Salt

Harissa Chickpea and Tomato Soup, preparation step 1: Soften the chopped onion and the carrot in small dice in the oil for ten minutes over a medium heat. — Step 1. Soften the chopped onion and the carrot in small dice in the oil for ten minutes over a medium heat.

Harissa Chickpea and Tomato Soup, preparation step 2: Add the garlic, cumin and harissa and stir for one minute, then the tomatoes, chickpeas and water. — Step 2. Add the garlic, cumin and harissa and stir for one minute, then the tomatoes, chickpeas and water.

Harissa Chickpea and Tomato Soup, preparation step 3: Simmer for twenty minutes. Crush a ladleful of the chickpeas against the side of the pan to thicken it a little. — Step 3. Simmer for twenty minutes. Crush a ladleful of the chickpeas against the side of the pan to thicken it a little.

The finished harissa chickpea and tomato soup. — Step 4. Add the lemon, salt to taste and the coriander torn over.

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Ingredients

Chickpeas, tinned and drained720 g
Three 400 g tins, drained. Drained weight. A 400 g tin drains to about 240 g.
Chopped tomatoes, tinned800 g
Onion150 g
Carrot200 g
Garlic3 cloves, about 9 g
Harissa paste4 tsp (24 g)
Ground cumin2 tsp (4 g)
Olive oil15 g
Water500 ml
Lemon juiceJuice of half
Fresh corianderA handful
SaltTo taste

Method

Soften the chopped onion and the carrot in small dice in the oil for ten minutes over a medium heat.
Add the garlic, cumin and harissa and stir for one minute, then the tomatoes, chickpeas and water.
Simmer for twenty minutes. Crush a ladleful of the chickpeas against the side of the pan to thicken it a little.
Add the lemon, salt to taste and the coriander torn over.

Worth knowing

Without a stock cube it needs proper salting, probably more than a teaspoon across the pan. Taste at the end, not the start, because the tomatoes reduce.
Harissa pastes vary from mild to alarming. Four teaspoons of a supermarket rose harissa is warm rather than hot. Start with two if the jar is unfamiliar.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.