This vibrant summertime soup features a blended-tomato base that is full-bodied and bursting with fresh flavor. To get this easy soup on the table even faster, prepare the veggies ahead of time and keep them refrigerated until you’re ready to start cooking.

By Carla Christian, RD, LD,


  • 3 lb. tomatoes, seeded and chopped
  • 1 cup chopped sweet onion, such as Vidalia or Maui
  • 1 cup chopped red bell pepper
  • 3 cloves garlic, chopped
  • 1 15-oz. can no-salt-added chickpeas, rinsed and drained
  • 1 cup low-sodium vegetable broth
  • Sea salt, to taste
  • Freshly ground black pepper, to taste
  • 1 cup yellow cherry or grape tomatoes, quartered
  • ¼ cup unsalted raw pumpkin seeds (pepitas), toasted
  • 2 tablespoons snipped fresh parsley


  • Working in batches, in a food processor or blender combine the first four ingredients (through garlic). Cover and process or blend until smooth.
  • In a 4-qt. Dutch oven combine pureed vegetables, the chickpeas, and broth. Bring to boiling; reduce heat. Simmer, covered, 10 minutes. Season with salt and pepper.
  • Top servings with quartered tomatoes, pumpkin seeds, and parsley.

Comments (18)

(5 from 5 votes)

Recipe Rating

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Hi, Website is great but one request for you - would it be possible to include the recipe ingredients in Kilograms/Grams rather that Pounds/Ounces/Cups?

Fred Collet

Hi we have gone plant Base over 2 Months now and love the the recipes and so easy to make wow never would have guessed there would be so many plant base recipes And we feel great


W e make this recipe all winter long from tomatoes from our garden using frozen Roma tomatoes… it’s a winner! * we caramelize the onions

Bill Ward

Can I just use high quality Biance Dinapoli canned whole tomatoes and puree them? How many cans would I use as a substitute?

Matt Merrill

Delicious! Thank you for this fresh and easy prep meal. I clicked on the Print/Save Recipe icon then saved as PDF.


Right below the picture of the soap, you will see one of the options listed underneath, far right, to PRINT/SAVE recipe. Click on it. You will then be asked for your email. Enter email. On your screen, a printable recipe should pop up, allowing you to print the recipe. Hope that helps for all those asking.

Cindy Griggs

Delicious! Was even more flavorful the next day. Thank you!

Teri Kiper

Can this be frozen or canned?


Is the soup served cold ?

Hafsa T

Mmm.. so delicious and healthy


Your recipe didn't address the cornbread in the "instructions" portion. I am actually searching for a WFPB cornbread recipe.

janice thomason

I would like to print the recipe please provide directions

Cathryn Smith

There doesn't seem to be an easy way to do this. I copy and paste the recipe to a Word document and print. Alternatively, you could use the print feature in your browser but you end up with everything, then.


It is at the top of the recipe. Says print/save. There is a s also a printer icon


Such a nice idea to caramelize the onions! Thank you!

Nancy Harrington

Looks good! I like to print before making so I haven’t tried it yet.

gloria goldman

where do we print the recipe gloria goldman new to this site.

Julie Whittemore

I can't wait to try this.

About the Author

Headshot of Carla Christian, RD, LD

About the Author

Carla Christian, RD, LD

Carla Christian received her associate’s degree in culinary arts from the Culinary Institute of America in 2006 and her bachelor’s degree in dietetics from Michigan State University in 2009. She finished her dietetic internship from the University of Nebraska Medical Center in 2010 and is a former chef in the Better Homes and Gardens® Test Kitchen. Find her on LinkedIn. Photo by Jason Donnelly.

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